Tag: Goblet Kossack Squat

Late Workout

After I finished work for the year I took a quick trip down to IKEA. Still managed to make it out to the garage at about 7:30 pm for a workout.

Warm-up

  • 5:00 BikeErg (2,526m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6/6 Landmine Curtsy Lunges (45#)
  • 6/6 Lateral Step-ups (20″)
  • 4/4 Landmine Curtsy Lunges (90#)
  • 4/4 Lateral Step-ups (20″, 30# DB)
  • 4/4 Landmine Curtsy Lunges (135#)
  • 4/4 Lateral Step-ups (20″, 45# DB)
  • 6 Romanian Deadlift (135#)
  • 12 alt Kossack Squats

Legs

4 Sets

  • 6/6 LM Curtsy Lunges (155-165-175-185#)
  • 6/6 Lateral Step-ups (20″, 60# DB)

I felt strong tonight.

4 Sets

  • 12 alt Goblet Kossack Squats (53# KB)
  • 6 RDL (185-205-215-225#)

Conditioning

CrossFit Open Workout 12.1 – 7:00 AMRAP

  • Target Burpees (6″ above reach)

The only time I did this workout was in 2012 for my first open and I got 92 reps. I had high hopes for today.

This was not fun at all. After 1:00 I had 16 and after 2:00 I think I had 31. I was already struggling! Somewhere around 3 or 3:30 I switched to step downs and ups, attempting to control my heart rate. Maybe it worked, but it sure did slow down my reps too. I went back to jumps for the final minute. Managed to get 97 reps, which is only a level 65 score on BTWB. Not good, but at least I set a PR.

Single Leg Supers

Rest day yesterday. I did some sanding for about 90 minutes, which really boosts my WHOOP strain score. Got nine hours of sleep last night, but I’m only at 55% recovery.

Warm-ups

  • 3:00 TrueForm Run (0.52 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 3:00 Wrists
  • 4/4 Landmine Curtsy Lunges (45# bar)
  • 4/4 Lateral Step-ups (20″)
  • 4/4 Landmine Curtsy Lunges (45# + 35)
  • 4/4 Landmine Curtsy Lunges (45# + 80)
  • 4 Romanian Deadlifts (45#)
  • 8 alt Kossack Squats
  • 4 Romanian Deadlifts (135#)
  • 8 alt Goblet Kossack Squats (30#)

Handstands

8 Sets

  • 3 Kick-ups (between leg sets)

I need to break my habit of reaching for the wall with my lead leg.

Legs

4 Sets

  • 8/8 LM Curtsy Lunges (club grip, 45# + 100-110-110-110)
  • 8/8 Lateral Step-ups (20″, 50# DB)

4 Sets

  • 16 alt Goblet Kossack Squats (45#)
  • 8 RDL (175-175-185-185)

Supersets with single leg movements are killer because of so many reps. Takes a long time to get through.

Conditioning

8:00 AMRAP

  • 200m TrueForm Run
  • 10 Deadlifts (135#)

I went 5-5 on every round of deadlifts with a quick break so I wouldn’t be straining and get myself out of position with 10 consecutive. Was able to keep a pretty consistent pace on the running and got through 5 + 70m.

Return of the Curtsy

I did a bunch of hand sanding and woodwork yesterday afternoon, ending up with a 19.0 WHOOP strain score, which I think is my record. Slept in past 7 too! Out in the garage at 4pm.

Warm-ups

  • 3:00 BikeErg (1,536m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Bottom Squat Hold
  • 3:00 Wrist Warm-up
  • 5/5 Landmine Curtsy Lunges (45#)
  • 5/5 Lateral Step-ups (20″)
  • 5/5 Landmine Curtsy Lunges (45 + 45#)
  • 10 Kossack Squats
  • 5 RDL (85#)
  • 8 Shoulder Press (45#)

Handstands

7 Sets

  • 3 Handstand Kick-ups (between leg sets)

Legs

4 Sets

  • 10/10 LM Curtsy Lunges (club grip, 45# + 3@90 & 1@100)
  • 10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit a metcon!

3 Sets

  • 20 alt Goblet Kossack Squats (35# KB)
  • 10 RDL (155-155-175#)

That was a lot of unilateral work today, which is probably why it felt so taxing.

Shoulders

4 Sets

  • 8 Shoulder Press (95-115-130-130#)
  • 10 Dumbbell Shrugs (60# DBs)

My left shoulder didn’t feel the greatest doing these presses.

Conditioning

7:00 AMRAP

  • 10 Burpees
  • 5/5 DB Hang C&J (50/35#)

Didn’t push it from the beginning and was consistently knocking out 1:15 rounds. Started picking up the pace with about three minutes left and made up ground to be able to get 6 + 1. I did what was really a push press throughout.

Grippy Repeaters

Got another good night of sleep. My traps, arms, and low back are all tight today. In the garage at 3pm.

Warm-up

  • 2:00 SkiErg (460m)
  • 160′ Monster Walk
  • 160′ Lateral Monster Walk

Strength

4 Sets

  • 8/8 Single Leg Lateral Step-ups (24″, 45#)
  • 16 Goblet Kossack Squats (45# DB in front rack)

4 Sets

  • 10/10/10 Three Position Calf Raises (45# DBs, out-neutral-in)
  • 10/10 Landmine Curtsy Lunges (2@125, 2@135)

Those lunges turn in to a cardio session.

Conditioning

2 Cycles

  • 3:00 AMRAP
    • 10 DB Box Step Overs (24/20″, 35/20# DBs)
    • 15 Pull-ups
  • 2:00 Rest

This got grippy! The step overs were much quicker than I expected, but that was a goal with the lighter weight. I got a pretty good rhythm going. I forgot to chalk up my grips and couldn’t stay on the bar in the first set of pull-ups so after 5 I had to drop, chalk up, and then finish the 10. I did the next 15 unbroken and got 2+11 in that first cycle. In the second cycle I got 2+12 by doing 15 unbroken pull-ups and then I had to go 8-4-3.

Midline

2 Sets

  • 12 Decline Sit-up (30# DB)
  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 20 Floor Wipers (55# plate, 5# ankle weights)
  • 10/10 Half Kneeling Partner Banded Rotations/Holds (red)

2 Sets

  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 12 Decline Sit-up (30# DB)
  • 20 Floor Wipers (55# plate, 5# ankle weights)
  • 10/10 Banded Rotations/Holds (red)

That ab work was tough too. The shoot throughs really got to me today. I did wear the ankle weights for all of the movements.

Not Going Faster in this Repeater

My upper body was pretty sore yesterday and my upper back definitely still is. My hands just ached this morning. Yesterday was the last day of my four day weekend and I walked 18 holes of golf. Worked on the new office a little in the morning and then for a few hours after I got home. It was a busy four days and my weight was under 193 this morning, so I need to build back up to the 195-198 zone. Today we worked out at 4pm.

Warm-up

  • 5:00 SkiErg (1,113m)
  • 5:00 BikeErg (2,510m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 8 Kossack Squats

Strength

E4M – 4 Sets

  • 1:30 Banded March (green, 30# MB, 1x bear hug, 3x front rack)
  • 16 Goblet Kossack Squats (40# DB in front rack)

4 Sets

  • 10/10 Landmine Curtsy Lunges (1@115, 3@125#)
  • 10/10/10 Three Position Calf Raises (40# DBs, out-neutral-in)

These were both good supersets!

Conditioning

15-12-9

  • Over the Box Jumps (24″)
  • Strict HSPU

5:00 Rest & Repeat

I was hoping to get through in three sets and I did the first time by doing 6-5-4, 5-4-3, 4-3-2 to finish in 5:19. I knew I wouldn’t be able to sustain that a second time so during the rest I came up with a four set plan. I went 4-4-4-3, 3-3-3-3, 3-2-2-2 and I was on the brink of failure a lot. Finished in 6:17. Just not a #repeater workout you’re going to get faster on after the first cycle through. Happy with the way that turned out though.

Midline

3 Sets

  • 20 Jack Knife DB Pullover (25#)
  • 12/12 Plank w/ Tricep Kickback (20#)
  • 24 alt DB Leg Drops (25#)
  • 12/12 Banded Partner Rotations/Holds (2x red, 1x blue)

Some new stuff that was rough. Those banded rotations/holds are still the worst movement though.