Tuesday, May 28
Tuesday morning I woke up around 5:30am and did the Wim Hof breathing method (which I definitely consider a form of meditation). I felt amazing after and then saw a workout online. I did not have the right equipment to do a GHD sit-up so I modified it to V-ups. I also do not trust my home barbell enough to do power cleans so I substituted them for strict pull-ups. You can always modify any workout if equipment limits you and still keep a similar structure to it.
The original workout was:
- 50 GHD sit-ups, 25 calorie bike, 5 power cleans
- 40 GHD sit-ups, 20 calorie bike, 4 power cleans
- 30 GHD sit-ups, 15 calorie bike, 3 power cleans
- 20 GHD sit-ups, 10 calorie bike, 2 power cleans
- 10 GHD sit-ups, 5 calorie bike, 1 power clean
The power cleans were supposed to increase in weight every round. The workout I made up based off of this one is:
- 50 V-ups, 25 calorie bike, 5 strict pull-ups
- 40 V-ups, 20 calorie bike, 5 strict pull-ups
- 30 V-ups, 15 calorie bike, 5 strict pull-ups
- 20 V-ups, 10 calorie bike, 5 strict pull-ups
- 10 V-ups, 5 calorie bike, 5 strict pull-ups
This was a great workout! I decided to not decrease the reps each round for the pull-ups like the cleans did. The cleans were supposed to increase in weight, so I wanted to keep the pull-ups more difficult. You could do this rep scheme with many different movements. If you do not have a bike, do burpees or run for a certain distance and decrease the distance each time!
Wednesday, May 29
This morning I woke up and went to the beach to watch the sunrise with two of my good friends. Then we all decided to read some before starting the rest of our day. That afternoon I made up a BRUTAL workout that I did in the grass outback.
The workout was:
- 12 calorie bike
- Backwards sled pull down and back (two 45# plates, sled is light)
- 50 foot handstand walk
Then directly into (yes this means no rest):
- 10 calorie bike
- 10 DB snatches 50#
- 20 DB overhead walking lunges 50#
Thursday, May 30th
This morning I went to the sunrise again, did the Wim Hof method, and read my book Power vs Force. After work I went to the crossfit gym I joined here. The workout had two parts…
Part 1: 3 rounds:
- 8-10 strict pull-ups
- Accumulate 1:00 minute of a handstand hold (I did a free standing handstand hold to practice them)
The handstand hold can be done in parts. For example you could hold it for 10 seconds 6 different times. Whatever you are capable of is perfectly fine, just push yourself. Do this against a wall, keep your rib cage down and core activated. Avoid a large arch or bend in the lower back.
Part 2- 4 Rounds:
- 300 meter row
- 30 plate ground to overheads 45# men/ 35# women
- 30 over head plate lunges 45# men/ 35# women
This is a very deceiving workout and was extremely hard. I used the 35# plate but you can use any weight you are comfortable with. For the ground to overhead, you tap one end to the ground and in one fluid motion you get it locked out overhead. The key to this movement is a large hip swing forward to use the least amount of arms as you can to get the plate up. This is a huge arm pump and saving as much strength there as you can is key. My time was 16:28.
Friday, May 31st
Back squat: 5×5, 3 second descent, fast up
After some strength work, I did:
Every 2:00 for 14:00 (7 rounds)
- 7 back squats 95/135
- 7 burpees over the barbell
- 7 push jerks 95/135
This was a pretty fun one! Not too brutal and I got a ton of squat volume in.
Saturday, June 1st
I decided to get some barbell in so I went to open gym at crossfit and did:
Every 2:00 for 10:00: 6 power cleans at 125 lbs
Then, 5×5 deadlifts (no belt) building up to 225 for the last two sets
These are both relatively light and I focused on keeping as perfect of positions as I could with no belt.
Sunday, June 2nd
Today I went to a normal gym (not crossift! I know, who am I?!) and I hit quads and chest. I did many variations of each that would be a lot to type out. Basically a lot of isolation! I have definitely missed this type of lifting, its been over two years since I’ve really done this. Later that day I did a workout with my friend Mariah.. It went like this:
- 3x max set strict pull-ups, 10 V-ups between each round
- 3×10 bent over DB row (each arm) I used the 40, 10 V-ups after each set
- 3×10 back squats at a light weight (I did 115 lbs) straight into 20 jumping air squats (this was a killer leg pump)
Then I made up a little circuit:
- 1:00 run on treadmill, level 9
- 1:00 plank with feet on yoga ball (hands on ground, not forearms)
- 1:00 burpees
- 1:00 plate clean and press (one fluid movement, I used the 35# plate)
- 1:00 sit-ups
No rest built into this one, keep moving and try to get the same number for each movement in all 3 rounds.
Monday, June 3rd
I woke up around 5:45 am and did stretching yoga and Wim Hof. The video I followed is below:
Then after work I went to the normal gym. Okay I don’t know what to call it anymore after doing crossfit so much.. It is the “normal” gym to me, which means people I don’t know with headphones in. I did many different exercises to work my traps, hamstrings, and lower lats.
If you have any questions please comment them! You can also contact me through Instagram at Laurenjackson5.