Monday – another deload… :/

I did not check the program-as usual, so I was kinda surprised and not happy about the deload week. I do not feel like deload and I am in the middle of my strengths program anyways…, mmh, I ll have to do some wods on my own or so…

Warm-up
5min run / row

2x
2:30min coordination ladder
2:30min Y-Squat

2x
14 I’s
12 T’s
10 Y’s

Gymnastics du ladder
10su +1 du
9su + 2 du

3x
40sec hollow rock
40sec sit ups

Metcon (No Measure)
3x
15 pull ups
15 kb squats
I did strict PU and KB squats with a 24kg KB

Advertisements

Saturday WOD and Training

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Shoulder Press (5×8)
emom 20
I. 8 strict press
II. work on pull up / t2b
5x33kg

Metcon for time
60 wall balls
50 sdhp 32/24
40 push ups
30 pull ups
20 thruster 45/30
10 clean&jerk 45/30
RX 10:54
(12min timecap)

Friday 19/2/16

Warm-up 3x
40 single under
10 reach through (5each arm)
10 scapula push ups
10 kip or caterpillar

Power Snatch 2x
5 snatch deadlift
5 snatch high pull
5 snatch grip press behind neck
5 power snatch
(15 min)

Power Snatch (5×2)
emom 20
I. 2 power snatch
II. 2 ring push ups (50X0)
2 plyo push ups
*focus on barbell cycling
5×42.5

Metcon amrap 6
3 power snatch 60/40
6 burpees over the bar
8+3 RX

Thursday 18/2/16

I had time to do some work before class… 🙂

Every 1 min for 10 mins:
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups

Sets
3 Strict Muscle-up s
2 Strict Muscle-up s
2 Strict Muscle-up s
2 Strict Muscle-up s

AMReps in 7 mins:
Muscle-up | 19 reps
– NOT GOOD –

Warm-up 2x
15m crab walk
15m walking lunges
3x
7 dl w/ broomstick or barbell
4 box slide downs (2each leg)

Sumo Deadlift (5×4)
emom 20
I. 4 sumo deadlifts
II. 5 bottom up kb/db press each arm
last 5 sets 90kg/ all sets 12kg KB

Metcon 3rft
12 front squats 60/40
12 t2b
RX 2:46

Master Throwdown and Class 17/2/16

Today I did the last wod for the European Master Throwdown… It was my “don’t like wod” because of the jerk….:

EMT Q2 WOD 2A
Find your 1 Rep Max Jerk within 3 minutes. Lift will be performed from the rack.

I did 65kg, 68kg and then, of course I messed up 70kg…., I am still scared to get under that stupid bar… 😦

As soon as the clock reaches 3 minutes and Workout 2A is complete, Workout 2B will begin with the same running clock. The athlete will have from 3:00 to 8:00 to complete Workout 2A.

WOD 2B
Complete as many rounds and reps as possible in 5 minutes of this ladder 6 deadlift – 6 box over, 12-12, 18-18
This one was okay, of course my deadlift is not so strong, so there will be a couple of athletes who’ll have more reps…

But at least, all wods are in the box and i think I do not have to redo one…
———————–
Class
Warm-up 3x
15m bear crawl
12 squats
9 kip or caterpillar
6 burpees
squat routine

Back Squat emom 20
I. 8 back squats
II. 20sec max reps hspu
*increase weight as needed
5x70kg

Metcon for time
100 du
20 burpees
75 du
15 burpees
50 du
10 burpees
25 du
5 burpees
RX 5:43
(10min timecap)

Strict Pull Ups
10/6/6/7

100 sit upa

2×5 strict ring dips

Tuesday Training and WOD, 16/2/16

Sets
5 Bench Press | 36 kg
3 Bench Press | 42 kg
2 Bench Press | 48 kg
2 Bench Press | 54 kg
1 Bench Press | 57 kg
1 Bench Press | 61.5 kg

Sets
5 Shoulder Press | 28 kg
5 Shoulder Press | 33 kg
5 Shoulder Press | 35 kg
5 Shoulder Press | 35 kg

Sets
10 Back Squats | 62 kg
10 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 56.5 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

Weighted strict muscle ups / 5kg
2/2/2/1/1
————-
Warm-up 3x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

Power Clean 2x
5 clean deadlift
5 clean high pull
5 power clean

Power Clean emom 20
I. 2 power cleans
II. 4 backwards weighted lunges from the floor (normal rack position)
*focus on barbell cycling
Weighted Lunges
35/40/45/50/55/60
Lunges: 35/40/45/50/55/5×45

Metcon 3rft
10 box jumps
10 c&j 60/40
RX 3:51 – bad rounded back during the reps 😦
(10min timecap)

—–
BUY OUT 100 partner ghd sit ups (20 lbs)

Monday, Monday…., 15/2/16

Another Monday, another open wod… This time 15.2. I am still not able to do butterfly chest to bar pull ups, I have to admit I am not practicing them as much I should do… BUT, where to take the time…?!?!? I still have so many other things tow work on… :/

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows
3x
10 kips or caterpillar
10 squats

Gymnastics
Ring Pull Up emom 20
I. 20sec max reps ring pull ups
10 sec hold chin over rings
II. 4 jumping lunges; 1 squat jump and reach
9,9,7,6,6,7,6,6,6,5

Metcon CrossFit Games Open 14.2 and 15.2

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
42,5/30

131 reps | Rx’d
I finished the first two rounds, got stuck in the third one, was in the 2nd round of the pull ups… At least, I was better than last year. BUT the progress is almost not there, I had to do reverse pu grip, which sucks,but I do not practice them so often…. :/ I have to put them into my training more often…!!!!!

Sunday Training – Happy Valentine’s Day 14/2/16

Sets
8 Back Squats | 67 kg
8 Back Squats | 72 kg
6 Back Squats | 77.5 kg
6 Back Squats | 87.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 61 kg
5 Front Squats | 65.5 kg
5 Front Squats | 70 kg

Sets
3 Split Jerks | 35 kg
3 Split Jerks | 45 kg
2 Split Jerks | 50 kg
1 Split Jerk | 55 kg
1 Split Jerk | 60 kg
1 Split Jerk | 65 kg
3 Split Jerks | 55 kg
3 Split Jerks | 55 kg
3 Split Jerks | 55 kg

Every 1 min for 14 mins, alternating between:
10 Deadlifts, 75 kg
15 Kettlebell Swings, 16 kg

20 Handstand Push-ups
11 Strict Pull-ups
15 Handstand Push-ups
7 Strict Pull-ups
15 Handstand Push-ups
7 Strict Pull-ups
15 Handstand Push-ups
7 Strict Pull-ups