Monday 28/11

Finally back in the box and when I checked the programs I saw it is transition week…, damn…, So today’s wod was kinda no wod…, so I decided to do the bodyweight class before, which was running and because I am not good at it, I decided to take part, afterwards I did the class and weightlifting. Sounds like lots of stuff but actually was not… I miss open gym times at night…

Warm-up
– missed it, just ran 300m

Metcon
amrap 3: hollow rocks

amrap 3: lunges

amrap 3: max effort plank (unbroken)

amrap 3: squats

for time:
400 m run
1 min rest
800 m run
2 min rest
1,200 m run
3 min rest
1,600 m run
—————
Warm-up 3x

300m run
30 DU
I only ran once because I was still sweaty and it was really cold, I did assault bike instead

Clean + Jerk 2x (only barbell)
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Metcon (No Measure) 2x
40sec work, 20 sec rest
I. hollow rock
II. superman halo
III. ghd sit ups
IV. plate wood chopper
V. superman medball throw
VI. kb russian twist
VII. lateral medball throw

Metcon (No Measure)
card relay
This is what I do with my kids…, team wod, one runs, looks for a special card, comes back, next person runs…
—————-
6×6 strict pull ups
——————
Weightlifting
– snatch work

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Saturday and Sunday = rest time 26/11&27/11

My parents were in town and we celebrated Thanksgiving, so there was no time to workout because I wanted to spend my time with them. My mom and I had a great thai massage on Saturday before dinner, so it was a nice break from my workout routine, even I always do feel bad about not training… 😉

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Friday 25/11/16

Warm Up 2x
300m run
3 kb strict press
4 kb push press
5 kb push jerk

2x
10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 mu

Basic Strength
find your 20RM push jerk
45kg

then
ring push ups
3xmax reps
1min rest between sets

Metcon 5x
20 frontrack lunges 45/30
40 du
*rest 1min between workouts
It was a fun one, it took me in total 9:27

Tuesday 15/11/16

Warm-up 3x
20sec work, 10sec rest
one legged burpee
straddle hollow rock
hold bottom of wall squat

2x
10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 ring mu
(20min)

Back Squat (10×6)
e3mom 30
10 kipping hspu
6 back squats 100/70
2 muscle up
*hspu deficit if possible – I used 15kg+10kg plat all rounds

————
deadlift
9-9-9 80kg, unbroken

emom10
clean complex misfits @ 70% (46kg)
pc-pj-fsq-hsqc-sj

power snatch 30 sec on/2:30 rest @65%
5 rounds, drop and reset
I did 7 reps, last set 8 reps, 32,5kg

Partner wod ygIg
20 rounds (10 per person)
10 t2b
15 wall balls (everything unbroken)

weighted strict pu (always 1)
9x10kg
11x15kg

Monday 16/11/16

Today I taught the kids and just did the class afterwards:

Warm Up
I ran 2x300m

Clean position play
Positions
1. set up
2. hang
3. high hang
4. clean pull
5. front squat
6. stand weight in front rack
7. bottom of dip
8. split
9. stand weight overhead

1 Power Clean + 1 Clean + 2 Split Jerk (15×1)
35/35/35/40/40/40/45/45//45/50/50/55/55/60/60

Metcon (Time)
40-30-20-10
pull ups
burpee to target
*target will be you pull up bar
RX 11:40

Sunday 13/11/16

15094269_1089087734537394_3618223427961945936_nWe started early today and did the heavy madcon first. Afterwards it was just time to play around and do some fun stuff… 🙂

Heavy Madcon
teams of two, three stations, you go-I go

1) 5 back squats (80-85%) I did 82.5kg
Farmers Carry, about 20m (2 KB) I used 28kg, could have gone heavier.

2) Bench Press (80%) I used 50kg
DB push up walk (do a push up on the DB, move forward in the plank position
with the DB in your hand), I only used 5kg DBs (about 10m)

3) 20 sec assault bike
KB rack old walk (2x24kg)

Afterwards team wod, share reps
70 wall balls
50 T2B
50 FSQ
25 strict HSPU
20 muscle ups

Another team wod, one/two works, everyone has to do 50 reps of each movement
high box jumps
pull ups
kettlebell swings (16/20kg)
strict press’ (15/20kg)
toes to bar
wall balls (20lbs/30lbs)
burpees
double unders

That’s it! It was a fun Sunday… 🙂

Saturday 12/11/16

Finally I made it twice to the box today, even I was a little lazy during my second session… I just did strengths, gymnastics and a little playtime on the rings.

Warm-up in teams of 2
2x
10 burpee over partner
15m wheel barrow each partner
20 partner wall balls
30 cal row

Team Madcon
*one works, one rests
for time
50-40-…-20-10
cal row
air squat

for time
27-21-15-9
wall balls
c&j 45/30
3k run (Time)

for time
3k run

*3min rest between workouts

It was a good one. I had a strong partner, so we were done quite fast with the wods and then breakfast was calling…

Afternoon

backsquat
5×4 84kg

bench press
10×35
2×8 45
1×8 50

shoulder press
2×5 30
2×5 35

L-sit pull ups 8×3

snatch work
strict muscle up work

Friday

I taught the CF kids and had about 50 min before the class started. I did my 5 rep max strict press before the class because I wanted to do a wod and it would have cost me strengths.

5 max strict press 42kg, perhaps 1-2 kg more would be possible – NEW PR

WOD
30-20-10 (35kg)
power clean
hang squat clean
thruster
push press
oh walking lunges

It took me a little more than 30 min…, I tried to work consistently but I did not as hurt as I would do during a class wod. It it har to push myself when you have nobody next to you… On the other hand sometimes it is also good to stick with your paste… 😉

During th class I did 5×2 strict mu and some KB/DB push press

WOD amrap 10 (16kh), no messure
10 push ups on KBs
15 KB double goblet squat
20 KB double deadlift

Training & Heavy Metcon

I started the hatch cycle for my bench and strict press again because I feel I have to work on them, otherwise I will get weaker immediately in this areas. Today was week two, day one. It felt good. Furthermore I still kinda use the misfits back squat cycle, even with my own timing: Build up to one heavy rep around 90% and then 5×3 with one weight. Today it was 1x95kg and 5×3 87,5 kg. I feel more comfortable now squatting heavier sets. Next week I’ll probably repeat the same sets again.

Heavy metcon:

img_2424

Buy Out:
5 rds, last round double reps
– 30 DU
– 15 Vups
– 10 Supermen
– 10 Hollow Rocks
– 10 Sit Ups
– 5 Around the World

5×5 strict HSPU, partner deadhang on the rings
5×5 kipping hspu, partner holds low ring dip position