WOD 27/7/15

Holidays are kinda over and it takes me away training time and flexibility… Today I went to the 5pm class and did some extra training before. It actually is a bit harder to train before the wod… :/

Deadlift (Rhein am Neckar)
It supposed to be heavier and without floor contact, hook grip and “Wechselgriff” but for me it was really heavy to use the weights I decided to use. Keeping a good form and a strong back is not that easy…
4×91 kg
4x97kg x2
2×2 102kg

Push Press
Find your 10 RM of the day
– 45kg then 10×95% and 90% (42kg,41kg)

Clean Pull
I just worked on my technique and did high pulls. I went up to 55kg, focused on keeping the bar close to my body and not pulling too early

Strict MU
4/4/3
———————–
WOD
Warm-up
3min run
3min
50su
5 squats
5 ring rows
5 push ups
2 squat jumps

Clean + Jerk
2x
5 clean deadlift
5 clean high pull
5 front squat
5 clean
5 split jerk
(15min)
Weightlifting
Clean and Jerk (1×1)
3×2 35/45
3×1 50/55/60
4×1 @85%+ 62.5 got clean, failed jerk 😦
*rest 1,5-2min

Gymnastics
Metcon (No Measure)
3x
2:30min work on hspu
I did deficit negatives with 20+10kg plates and some deficit kipping hspu
2:30min run/row

Metcon (Time)
4rft
8 pull ups
8 t2b
8 clean 60/40
RX 6:01 not happy with my time
————————————-
30 ghd med ball sit ups
70 ghd sit ups
30 back extensions on ghd

4×5 strict pull ups
60 sit ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s