Case study A back log workouts

Jon Wangsness workouts
date
time/movement
weight
reps
sets


05/16

10 min one handed curls-right
38lb. dumbell
56R/47L
103 V= 3914# PR baseline

10 min butterfly chest press
2-38lb. dumbell
54 V=4104# baseline

10 min Hindu pushups
36 rep PR base line

10 min V ups
101 PR intensity


05/18
10 min pushups
142 rep PR vol/int

7 min figure 8's
24kg
119 V=6283#

10 min pullup
57 PR intensity/ volume/den

05/22
25 min. circuit 5 rounds

straight bar curls
85lbs.
52 rep V=4420#

dbl. rack squat
20kg, 16kg.
43rep V=3406#

pushups
97

frog hop (5' each hop)
75

V ups/crunches
87

05/24
25 min. circuit
clean and jerk
20kg. 24kg.
45 V=4356# PR intens

Hindu pushups
40 rep PR int/mvt

crunches
125 rep


05/26
2 mile walk, pulling cael
in a wagon

25 min. circuit
standing barbell press
101#
46 rep V=4646#

pushups
119 rep

DL
24kg, 20 kg
63 rep V=6098#

V ups(at the end. 10 min.)
112 reps

05/30
10 min. each dbl. hi pulls
24, 20kg
101 rep V= 9777# PR vol/den

10 min chin up (palm out)
55 PR inten

10 imn decline pushup
83

10 min crunches
159

06/02
30 min. circuit
pullups (palm out)
45 rep

clean and press 24kg
30r/35l V=3432# PR intensity

lunges 24kg.
83 V=4382#

V ups
140 rep pr vol

06/05
35 min. circuit
clean and jerk 24, 20kg
39 rep V=3775#

squat and press right
24kg, 20kg (press the24)
15 sq V=1452# prV=792#
pr int

squat and press left
24kg, 20kg (press 24k)
17 sq V=1646# prV=898#
pr int

bent over rows right
24, 20kg stacked
56rep V=5421#
bent over rows left
24, 20
60 rep V=5808#

russian twist
16kg
173 rep V=6090# pr vol/den

06/08
10 min. each
inchworm w/pushup
215 total feet pr int/distance

*8 min. only
pullups (palm out)
55
pr decreased time by 2 min vol/den

10 min clean and jerk
2-20kg
44rep V=3872#
pr vol

10 min V ups
12kg
87 rep V=2297# PR int/vol

*9.8%BF 23.8BMI

06/10
10 min each
renegade rows 24kg
63r/63l V = 6653#
pr int

10 min bottoms up press 16kg
41r/38l V=2781#
pr mvt

10 min Plate curls right 23lbs
62r V=1426#
Plate curls -left 15lbs
70 rep V= 1050#

10 mn floor press 24kg
39r/43l V=4330#

10 min V ups
12kg
92rep V=2429#
pr vol/den

06/11
20 min. bike ride-gravel
self
5.5miles

06/12
swings for 10min. I think 28kg
184 rep V= 11334#
pr vol/den

27 min. circuit
dips 71rep
trx crunch 83rep
ropes 18, 24,25,15,15,20,25 all seconds
sledge hammer hits 12 # 189 hits
Pr mvts

06/21
10min. bottoms up press 16kg
54r/41l V=3344#
pr v/d

10 min lunges 16k+20kg
74 reps V=5861#
pr i/v/d

10 min log chain chin ups
48 reps
pr mvt

10 min pinch plate curls
13lb. left, 23lbs. right
77rep

06/22
bike ride 34 minutes
9.8miles

06/23
10 min.clean and press 24kg
30r/28l V=3062#


8min.
pinch plate rows 25lb.plate+10lb. plate
63r/60l V=2415#

headstand
3.7minutes

10 min russian twist1 6kg
220 rep 7744#
PR vol/den/mvt

06/25
bike ride 30minutes
7.8miles

06/28
10 min DL-suitcase
12/16kg, 18#/20kg (123.6# total)
79 rep V= 9764#
pr mvt (grip work)

10 min snatch 20kg
69r/74l V=6292#
pr int

07/02
10 min. dbl. rack squat 20, 24kg
43 rep V=4162#
pr i,v,d

10 min pullups (palm out)
45 rep

10 min pushups
111 rep
PR v,d

07/08
10 min. decline pushup
122
pr i/v/d

8 min V ups
95 rep
PR d
**last few weeks I have not been in it mentally or physically-tired, lack of spunk

07/12
10 min doubleswings 20, 24kg
136 rep 13165#
pr i,v,d

10 min bent over rows 24/12kg
49r/48l V= 7682#

10 min lunges
20, 16kg
87reps V= 6890#
pr i,v,d

10min standing barbell press
101lbs.
33 rep V=3333#

07/19
10 min pushups
161 reps
PR v,d

10 min DL-suitcase
20/24kg, 12/8kg
78 reps V=10982#
pr v,d,i

10 min bottoms up press 16 kg
47r/37l V=2957#


07/24
Run
5K
29min 50 sec.

08/10
10 min. Hi Pull 28kg
86r/85l V= 10534#
Pr itensity

10 min inchworm w/pushup
220 total feet
Pr distance

9.3%BF
23.3BMI