training for 9/8

Some thoughts.week 7+... I have been very fatigued the last few weeks. Walking up the stairs winds me! Been able to breath through the waves of nausea. My loads are testing lighter. I test my movements and when I go and test the loads they are testing like crap so I go down until I find better. It is all I can do test and follow my results.

10 min sumo dl 20k+24k
123 rep V=11906#

29:30 swings 24k, burpee w/ pushups
250 swings V=13200#
100 burpee w/ pushup
PR here density, intensity w/ pups

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

my training 8/21

8/21
10 min Sumo dl w/bells for volume
24k+28k
reps of 10, 17 sets
170r V=19448#
PR vol/den/mvt

7 min Bent press client came it cut short here but was on a roll
24k
reps 3/3 4 sets
24r V=1267#
PR movement

10 min cleans
24k 8/8 x 3 sets rom taking to long to come back so test 20 and was way better
V=2534#
20k 10/10 x 4 sets
V=3520#
TV=6054#
total session volume = 26769# 27 min

Case study B 8/20

8/20 training

Snatches testing better today.
PR movement
18# testing better than 14# PR intensity
30 min
Used feed back and testing to KJ's VO2
Reps 6
60 rounds :15/:15 testing every set
180/180 360 snatches
V=6480#

Do you feel better after a workout?

One of my favorite benefits about the Gym Movement and biofeedback is how I feel after my sessions. I feel amazing, strong mentally and physcially! I was tired and I have been fighting a dang head ache for the last week but every session I come out of I feel better!

Sumo deadlifts the tsc is coming up. I usually move the barbell for volume but today I just kept adding weight to the bar, testing and watching for elements of effort.

1-185# (rpe 2)
2-205# (rpe 2)
3-225# (rpe 4)
4,5,6,- 245# (rpe 6) PR baseline since I haven't done this since last Sept
after the 6th rep lost rom a bit of tension in my rt lower back. Rom did come back but still had lower back tension. I will try videoing my selft to check my form.

10 min 1 hand swings w/ 24kg bell (back tension went away)
10/10 x 10 rounds
100/100 V=10560#
These felt great. Usually my grip goes on the back swing. Not today!
PR movement, intensity, vol/den

8/19 my training

Tired again today but will test and follow feed back.

10 min pull ups assisted w/gr band
44 reps PR vol/den

10 min trx reverse crunch
hands out farther than ever before
75 reps PR intensity, movement

I messed around with bottoms up clean and presses w/ the 16k and bu cleans w/20k. I haven't practiced these in a long time. Grip strength is gotten better! PR movement intensity

Case study B 8/18

8/18
Expirment today. NO testing today just get thru and the next time we will test everything!

Kim's time 36:20

4x 25 swings 16kg
30 mt climbers
4 x 5/5 press 8kg
30 burpees (no push up, no jump)
4x 25 squats
30 russian twist and/or v-up 8kg
4x 5/5 rows 8kg
30 star jump

Very interesting! It was hard for her. You can see her loads are lighter than when she would test movements!