Saturday

I skipped the morning class because the wod was a bit too easy, instead I worked out with my partner, I am going to do the Berlin Throwdown with….

I started doing my bench press and strict press cycle.

Afterwards we did a partner wod:

for time, one works, one rests:
100 power snatch, 35kg

– 60 synchronized partner toes to bar

– 50 m handstand walk, well my friend did most of that, but at least I tried… :/

In the afternoon I came back to practice for the Budapest Throwdown, we will fly to Budapest the upcoming weekend.

3 rounds for time, one works, two rest
– 40 pull ups
– 40 deadlifts (80/50)
– 40 wallballs

I actually wanted to do a throwdown wod, they already anounced three wods but I did not read them again, so we messed it up, master will only do 30 reps and there will be burpee box jump overs as well, ooooops. 😉

I also practiced hang power clean, there will be a 3 rep max in between one of the wods. Last but not least we did some rope climb practice.

Thursday 26/5/16

Warm-up
3x 30 jumping jacks
10 swings
10 push ups

Power Clean + Jerk 2x
5 clean deadlift
5 clean high pull
5 muscle clean
5 power clean
5 split jerk

Weightlifting
Power Clean+Fsquat+Split Jerk Complex (1×1)
1 pc + 2 fsquat + 3 split jerk
e1:30mom 12
1 pc + 2 fsquat + 3 split jerk
last 2 sets 60kg
*increase weight as needed

Metcon (Time)
for time
21-15-9
power clean 80/50
c2b pull up
7:34 RX

Wednesday

Warm-up
2x 100 single under
8 squats
6 ring rows
4 push ups

20 banded good mornings
40 superman

Bench Press (5×5)
7min to warm up
5×5
*1:30min rest between sets
*add 1-5kg to last week
50kg

Metcon (2 Rounds for reps)
amrap 7
3 strict hspu
6 strict pull ups
9 box jumps
no rest
amrap 7
3 kipping hspu
6 kipping/butterfly pull ups
9 box jumps
RX 6+1/7+9

Tuesday

Before Class

———
Warm-up
4x, 20sec work, 10sec rest
burpees, squats

3x 5 romanian dl & 5 dl

Deadlift (5×5)
7min to warm up
5×5
*1:30min rest between sets
*add 1-10kg to last week
90kg

Metcon (AMRAP – Rounds and Reps)
amrap 18
in teams of 2
*one works one round, one rests
200m row
15 thruster 20/15
11+13 I took 20kg

Monday, back to regular training

Warm-up 3x
200m run
10 squats
5 push ups
5 ring rows

Power Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 snatch grip press behind neck
5 high snatch balance
5 power snatch

Weightlifting
Snatch Complex 1-2-3 (1×1)
1 muscle snatch + 2 power snatch (catch high) + 3 power snatch (catch deep)
e1:30mom 12
1 muscle snatch + 2 power snatch (high) + 3 power snatch (deep)
*increase weight as needed

Metcon (Time)
for time:
30-25-20-15-10-5
push ups
run 400m in between every round

Sunday 22/5/16

Finally over with all the quali wods, I am kinda over it and wanna go back to regular training without the feeling the pressure…

6 min timecap
– Row 500m
– FInd your 2 RM front squat

This are not my fav movements, even I like squatting, I do not see a big progress with my front squat. My hatch program is almost over, I ll try sth new afterwards.

I warmed up and decided to do 82kg which is not very heavy for somebody like me… 😦 The row was exhausting, I finished 1:45.8, not super fast but okay, I guess. I took some rest and hit the 82kg twice. The first felt really heavy, I was scared I wouldn’t make the 2nd one… Tomorrow we will see where our overall standing will be.

I am so happy it is over now BUT now O have to actually focus on the competitions: Budapest Throwdown and French Throwdown is coming up in June… :O

Sets
2 Snatches | 35 kg
2 Snatches | 40 kg
1 Snatch | 43 kg
1 Snatch | 43 kg
1 Snatch | 43 kg

8:00 AMRAP:
15 Deadlifts, 90 kg
20 GHD Sit-ups
50 Double Unders

Strict Pull-ups : 10×5

Rope Climb (Legless) : 3×1

Saturday 21/5/16

Berlin Throwdown, still 2 more wods to go. Because of my little trip I was kinda short on time to do them, the deadline is tomorrow 10 pm. So I decided to skip the morning class to get some more rest and do one today and the other one tomorrow during open gym time.

Today it was the amrap I already tried:

12 min amrap
18 DU
12 wall balls
6 chest to bar pull ups

I was hoping for ten rounds after I had 9+27 reps the first time I tried. Well, well, well, it was worse. I was a little upset with my judge, she gave me two no reps but they weren’t, it happens… So I ended up with 9 rounds and 20 reps. I think it is okay but because of not being able doing butterfly chest to bar pull ups I can not be much faster, my kippings take so much longer…

Afterwards I was a bit lazy and unmotivated, do not even know what I did. I judged some of the other people, did some light skill training and chatted a bit.
One more to go…

Friday 20/5/16

Warm-up
900m run
active hip joint prep
2x
10 cossack squats
5 wall squats

Back Squat (5×5)
7min to warm up to 70%
5×5
*1:30min rest between sets
77.5

Metcon (2 Rounds for reps)
amrap 6
15 russian swings 32/24
10 burpees
no rest
RX 140 reps
amrap 6
9 ohs 40/30
18 ring rows
36 lateral jumps over bar
RX 190 reps
RX 333 (total)

Thursday 19/5/16

Warm-up 3x
30 jumping jacks
10 swings
10 push ups

Power Clean + Jerk 2x
5 clean deadlift
5 clean high pull
5 muscle clean
5 power clean
5 split jerk

Clean & Jerk Complex 1-2-3-1 (1×1)
e1:30mom 12
1 muscle clean + 2 power clean (high) + 3 power clean (deep) + 1 split jerk
*increase weight as needed
25/30/35/40/45/50/52×3

Metcon (AMRAP – Rounds and Reps)
“CFG masters Q16.3“
amrap 15min
55 double unders
15 chest to bar pull ups
5 hang power cleans 70/45
RX 407 reps