WOD 29/5/15

Warm-up
1x 600m run

2x 4 v-ups
6 scapula push ups

2x 4 push ups
5 ring rows
6 T’s

(15min)
Weightlifting
Bench Press (1×4)
e2mom 12
4 bench press (30X0) last set 45kg, felt heavy
3 plyo push ups

*work up to a weight that feels heavy but not slow
*increase height on the plyo push up to a max
Metcon (No Measure)
take 12min for

4x 20m sled pull

*work up to a weight that feels heavy but not slow
*rest as needed
(30min)
scapula stability + weighted push & pull (2 Rounds for weight)
emom 10
I. 6 I’s
4 T’s
2 Y’s
II. 5 strict chin ups 2.5kg
5 strict ring dips
*chin ups and ring dips weighted if possible

Metcon
Metcon (AMRAP – Reps)
2x for max reps

amrap 2
12 plate g2o 20/15
12 overhead lunges 20/15
1min rest
amrap 2
6 box jumps
6 shuttle runs 5m
1min res

RX 232 or 220 (one round of the sprint and jumps I was not sure, a friend said it were 5 rounds…., I got confused)

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WOD Wednesday 27/5/15

Warm-up
1x 2min row
1min su
1min su backwards
3x 15m bearcrawl
10 scapula pull ups
5 plank to push up each arm

Basic Strength
Shoulder Press (1×4)
emom 12
4 explosive shoulder press 15/20/25/27.5×3/30×3/32.5/35×2/37.5 or so…
*work up to a weight that feels heavy but not slow

Metcon (No Measure)
tauziehen
1on1
emom 12
20sec work, 40sec rest
*change partner every round
I do not really like this part, it is too long and of course it is fun but kinda not effective. I would rather work on gymnastic skill etc…

Metcon (Time)
in teams of 2
for time
400m run
100m buddy carry
100 swings 24/16
100m buddy carry
100 goblet squats 24/16
100m buddy carry
400m run
run together / split reps
RX 13:15min

Because of the people who took the class we were not able to work with another girl to do buddy carry as well. I worked with a tall guy and he carried me, so I had only half work to do. At least I used a 20kg Kettlebell for the swings and squats. I could do 20 swings unbroken and also 20-25squats… Yeah progress

Tuesday – back in the gym… 26/5/15

All classes were fully booked, so I did my training on my own during open gym but actually changed it a bit. I decided to finally do Jacky for the first time… Yeah… 😉

Back Squat (1×4)
e2mom 12
4 squats I finished with 90kg, I focused on heavy weight, not on being fast… I feel that I have to lift heavy more often, so I don’t get afraid because of the weights and I do think it helps my body to get stronger, volume and heavy lifting…
2 high box squat jumps
*work up to a weight that feels heavy but not slow

Power Clean (4×2)
e1:30mom 12
2×5 30k/35kg
2×3 45kg/50
4×2 55kg/60/2×62.5kg

WOD Jackie
1000 m row
50 thruster – 20kg
30 pull ups
RX 8:59 min

I did some little things afterwards, strict pull ups, strict hspu, couple of ghd sit ups and some overhead squats.

Restdays… :)

I visited my parents on the long weekend and kinda did just nothing but rest and ate a huge cake… 😉 I did a little workout session with my parents and showed them some bodyweight exercises like burpees, butterfly sit ups. lunges, air squats. We worked a bit on the ring and I did a couple of strict handstand push ups and practiced handstand walk but it was really just a tiny little bit. I always feel bad about not getting any exercise done but sometimes it is so hard to motivate yourself when you not in the gym or can train next to other people…

WOD Saturday 23/5/15

Warm-up
1x 300m run
3x 15m bearcrawl
10 scapula pull ups
8 hollow rocks
6 plank to push up each arm

Basic Strength
Shoulder Press (1×2)
take 10min to work up to a heavy set of 2 43.5kg

Metcon (Time)
in teams of 2
one works, one rests
for time
100 deadlifts 50/35kg
10 high box over
90 sit ups
9 high box over
80 t2b
8 high box over
70 swings 24/16
7 high box over
60 wall balls
6 high box over
50 burpees
5 high box over
40 thruster 20/15
4 high box over
30 pull ups
3 high box over
20 overhead lunges 20/15
2 high box over
10 hspu
1 high box over
RX 22:55

Friday 22/5/15

Warm-up
1x 300m run
15m bear crawl
15m crab walk

squat routine

2x 10 swings
10 squats
5 deadlift w/ barbell

(15min)
Basic Strength
Back Squat (4×2)
e1:30mom 12
back squat @(33×0)

2×5
2×3
4×2

*work up to a heavy set of 2
*don’t exceed 75%
*focus on tempo!!
Deadlift (1×2)
e1:30mom 12
2×5
1×4
5×2

*work up to a heavy set of 2 reps touch and go
*don’t exceed 90%

(30min)
Metcon
Metcon (No Measure)
2x
30sec work, 15sec rest
I. high box jumps
II. standing sled pull 40/30
III. burpees
IV. swings 24/16
V. jumping lunges
VI. hanging L-sit
VII. landmine press 40/30 (1 round right arm, 1 round left arm)
(25min)

21/5/15

Warm-up
1x 50su
2x 7 scapula pull ups
6 ring rows
5 T’s
4 push ups
2x 10sec ring support
20sec chin over bar
30sec handstand hold
30sec rest

Weightlifting
Bench Press (4×2)
e1:30mom 12
2×5
2×3
4×2 @(33×0) 45 kg
*work up to a heavy set of 2
*focus on tempo!!
Bent Over Row (4×2) 40kg
e1:30mom 12
2×5
2×3
4×2 hold top for 5sec

(30min)
scapula stability + weighted push & pull (2 Rounds for weight)
emom 10
I. 6 I’s
4 T’s
2 Y’s
II. 5 strict chin ups
5 strict ring dips
*chin ups and ring dips weighted if possible

Metcon (Time)
5rft
5 s2o 70/50
10 burpees over the bar
(10min timecap) 8:03 min RX

WOD and training 20/5/15

Warm-up
600m run
2x 15m bearcrawl
10 scapula pull ups
5 plank to push up each arm
3x 1min plank
30 sec side plank each side

Basic Strength
Shoulder Press (1×2)
take 15min to work up to a heavy set of 2 and finish with 3×10 @55%
42.5kg/3×10 30kg
Kettlebell Row (1×2)
12 – 2 each arm
*rest as needed

Metcon (AMRAP – Reps)
in teams of 2
2x for total reps
amrap 4
burpee box jumps
*one works, one holds 20/15kg plate overhead
1min rest
amrap 4
cal row
*one works, one hold dead hang
1min rest
RX 229

I did some skill training before and after:
– 6 unbroken strict HSPU
– sets of strict pull ups (around 30-35 in total)
– e1:30mom 2 deficit negative handstand push ups, kip up
– 60 ghd sit ups (sets of 20/10s)
– practiced a bit HSW and ring muscle up

WOD 19/5/15

I came earlier to do some stuff:
emom 10 strict hspu (3/3/3/32+1/1/1/2/2)
amrap 5 kipping hspu – 40 (not so good)
clean – worked up to 62.5 kg, got one, missed one

Warm-up
1x 300m run
squat routine
2x 15m crab walk
7 squats
5 deadlift w/ barbell
3 one legged kb rdl
Basic Strength
Back Squat (4×2)
e1:30mom 12
2×5
2×3
4×2 @85% 85kg
Deadlift (4×2)
e1:30mom 12
2×5
2×3
4×2 @85% 100kg, felt good

Metcon (No Measure)
1x
45sec work, 15sec rest
I. hip extensions
II. v-up
III. T’s
IV. plank hold
V. superman halo
VI. flutter kicks
VII. back plank

Metcon
1,5km run (Time)
5:35min

WOD 18/5/15

I came earlier today and decided to do the wod on my own and work on some skills afterwards

warm up 300 m run
2x 7 squats 6 ring rows 5 ? push ups 3 T’s

bench press
5×2 25kg/35kg
2×3 40kg/45kg
4×2 ) started 50kg and did another 4 sets with 52.5kg

bent over row
5×2 25kg/30kg
2×3 35kg/40kg
4×2 45kg pause 3sec on the top

3rds
6 I’s 4 T’s 2 I’s
30 sec res
max strict pull up 12/7/7
30 sec rest
max push ups 34/20/20
1 min rest

WOD
21-15-9
burees box jump overs
pistols
RX 6:17 min

SKILL
emom 10
1 strict muscle up

– practice strict handstand push up – NOT GOOD TODAY
– snatch drop
– 3×10 weighted sit ups (15kg)

The unique @berlinari at drop snatches.

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