Wednesday 16/3/16 – 2 more days before 16.4


I am already thinking what to expect, I looked online, checked the movements we have already done and wods from the last years.
I think it could be one from 2014 when I qualified for the Asian Regionals, heavy deadlift ladder and box jumps/step ups, not my best one…
It would be interesting to see how it would have changed from two years ago but it would be bad for my leaderboard ranking because in comparing to other (bigger)girls I am not very strong… :/
It also could be sth. with wall balls, a chipper…, mmh, Castro’s instagram post is not really helpful:


A post shared by Dave Castro (@thedavecastro) on

Training Session:

10 Bench Press | 39 kg
8 Bench Press | 45 kg
6 Bench Press | 49 kg
4 Bench Press | 54 kg

I messed up my cycle, looked on the wrong page, did the wrong weights…, stupid me, have to repeat it… (after 16.3)

5 Shoulder Press | 29 kg
5 Shoulder Press | 31 kg
5 Shoulder Press | 34 kg
5 Shoulder Press | 34 kg

Sets : rest 1:30
2 Deadlifts | 95 kg
8×7 Deadlifts | 75 kg

7 sets
1 deficit strict HSPU
7 strict pull ups
practice hsw/hold in between

Warm-up 3x
1min plank
30sec side plank each side

Hang Power Clean + Split Jerk
5 clean deadlift
5 hang clean high pull
5 hang power clean
5 split jerk

Hang Power Clean & Split Jerk emom 14
1 hpc + 1 jerk
*increase weight every 2nd set
25/302×35/2×40/2×45/2×50/2×55/2×60 kg 🙂

3x 40sec work, 15sec rest
hollow rock& sit ups

Metcon amrap 8
3 hpc + split jerk 50/35
6 fsquat 50/35
18 swings 24/16
5+12 RX


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