Wednesday 19/8/15

I did the 8:15am class and came back in the afternoon to do some more training… I love holidays!!!!

Warm-up
3x 600m run
squat routine
ankle routine
3x
7 squats
5 ring rows
3 push ups

Back Squat (7×3)
2×7 45/55
3×5 60/65/75
7×3 @80%
I did the first set with 85kg but it was to heavy… 😦 So I did 6x80kg
1×10 @55% 60kg
*rest 1,5-2min between sets

Metcon (No Measure)
4x
15sec hold ring support
15sec rest
15sec hold chin over bar
15sec rest

METCON
amrap 3
6 thruster 45/30
9 burpees over the bar
Metcon
amrap 3
6 hspu
9 deadlifts 45/30
RX 3+4 & 4+6

Chipppppppper Alert…. 18/8/15

  

Warm-up
3min run
3min 10 swings
8 ring rows
6 squats
4 pass through
2 squat jumps

Snatch
2x
5 snatch deadlift
5 snatch high pull
5 ohs
5 snatch balance
5 snatch

Weightlifting
Snatch (4×2)
2×5
2×3
4×2
*don’t exceed 85%
*rest 1,5-2min

Metcon for time
1000m run
100 mountain climber
50 squats
80 jumping jacks
40 s2o 50/35
60 pull ups
30 burpees
RX 16:32
(20min timecap)

Monday 17/8/15

Warm-up
2x 300m run
10 russian kb swings
2x 30sec su
10 sec du
2x
12 frontrack lunges
10 good morning
8 front squats
6 deadlift

Basic Strength
Deadlift (7×3)
2×7 55/75
3×5 80/85
7×3 @80% 95/100/100/2×100/95/95/95
100kg was too heavy for three reps 😦
1×10 @55% 65kg
*rest 1,5-2min between sets

Metcon (No Measure)
3x
10 one legged bridge ups each leg
15 hollow rock
1min work on hspu

Metcon (AMRAP – Rounds and Reps)
amrap 12
20 sit ups
15 swings 24/16
10 hspu
RX 7+24reps
This one felt great.

stric MU
3-2-2-1

power clean and push press/jerk
3×35 3×40 3×45 3×50 3×50 3×45 3×45
This is an area to work on!!!!!! PUSH PRESS felt horrible, push jerk was bad as well. I am scared to go under that barbell…

5 sets
6 strict pull ups & 3 deficit kipping HSPU (20kg plate+10kg plate), 1:30 rest in between the sets

Saturday Morning 15/8/15

Warm-up
3min run
3min row
squat routine
3x 30sec su
10 sec du
ankle routine
2x
5 hollow rocks
5 superman
7 squats

Basic Strength
Overhead Squat (1×3)
10×3
*all sets @(03X0)
*work up to a heavy set of 3 reps
*rest 1,5-2min 25/30/35/40/45/50/45

Metcon (3 Rounds for calories)
e3mom 24
I. 3 min row for cal 1 min transition
II. 4 min rest
3 times rowing, each set 50 cal

Friday Morning Class 14/8/15

I went to the box at 8:15am because my parents came to Berlin. So I took the regular class and did some training right afterwards…
Today it was a loooooooong chipper.

Warm-up
1x 600m run
3x 30sec su
10sec du
3x
15m wheelbarrow
5 ring rows
5 plank to push ups
3 push ups

Basic Strength
Shoulder Press
10×2
*work up to a heavy set of 2
*rest 1,5-2min
last 4 sets 2x40kg, did not feel that good

Metcon (Time)
for time
1.5k run
50 sdhp 32/24
25 burpees
150 du
25 burpees
50 s2o 50/35
150 jumping jacks
(25min timecap)
RX 22:32min
————-
OHS
5×5 45kg
Frontsquat
3×5 50/60/70%

6×10 strict pull ups

a bit ghd sit ups and regular sit ups

Thursday 14/8/15

Warm-up
1x 600m run
3x 30sec su
10 sec du
2x
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

Weightlifting
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… :/
RX

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!

Wednesday 12/8/15

My first real day back, after doing the wod yesterday, today was a bit more serious… Even I decided not to do too much after the class because I still felt a bit tired and did not want to start the weightlifting stuff to early. I did 50 strict pull ups, practiced some Handstand Push Ups, worked a little on my Handstand Walk, did 11 strict muscle ups and finished up with 100 GHD Sit Ups.

Warm-up
1x300m run
squat routine
ankle routine

3x
7 squats
5 ring rows
3 push ups

Basic Strength
Breathing Squat (1×2)
Deep breath in the bottom position
2×5 35/55
2×4 60/65
2×3 70/75
2×2 80/85 I failed my 2nd 85 kg- did it again, was okay
*work up to a heavy set of 2
*rest 1,5-2min between sets

Metcon (No Measure)
3x
2:30min work on gymnastic kip for t2b or pull ups
2:30 run/row

Metcon (No Measure)
4x
40sec work, 20sec rest
I. around the world
II. superman medball throw

Back in the gym-Tuesday Night 11/8/15

We arrived in Berlin around 1:30pm. It was a long night with little sleep on the plane. Nevertheless I did a power nap at home and went to the Box. FINALLY back to my training routine. The next days I have to make a bit slower to get back to my weights, movements etc. The wod was kinda friendly for a beginning day after 3 weeks, emom 20, perfect. 🙂

Warm-up
3x 30sec su
10 sec du

3×10 swings
8 ring rows
6 squats
4 pass through
2 squat jumps

Hang Snatch
5 snatch deadlift
5 hang snatch high pull
5 ohs
5 snatch balance
5 hang snatch
High Hang Snatch
2×3 15/25
2×2 30/32.5
6×1 35/37.5/40/40
*don’t exceed 75% of 1RM snatch
*rest 1,5-2min

emom 20 (no measure)
I. 12 burpees
II. 5 strict hspu
III. 40 du
IV. 3 hang snatch
*increase weight on the hang snatch as needed

I finished wit 35kg