Thursday 14/8/15

1x 600m run
3x 30sec su
10 sec du
5 squats
5 ring rows
5 push ups
2 squat jumps

Hang Clean 2x
5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean

High-Hang Clean (1×2)
8×2 25/37/40/45/50/55/57.5/3×60/2×62.5kg (after three fail attempts)
*don’t exceed 80% of 1RM clean
*rest 1,5-2min

Metcon (No Measure)
e3mom 12
2 strict hspu (deficit if possible)
4 strict chin ups (weighted if possible)
6 t2b (strict if possible)
8 push ups
After the first set I did deficit HSPU (using two 10kg plates) and weighted chin ups (5kg)

– 2min rest –
Metcon (AMRAP – Rounds and Reps)
amrap 10
400m run
20 pull ups
At the beginning of round 3 my hand ripped off and I had to do 1 by 1…, so only finished up 3 rounds and 100 m run. Anyways pull ups did not feel that good. i have to work on them again, as soon as my hands are better… :/

Today I worked on strict muscle ups and used the barbell again…

Benchpress 10×2 80% (50kg)

Shoulder Press
-worked up to 2×1 press 40kg, felt too heavy. This is the worst part to train, the muscle are so tiny and they disappear sooooooooo fast. Depressing!


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