Wednesday

Warm-up
3x
5 burpees
10 hollow rocks
10 bulgarian split squats
5min double under work NOPE (foot stabilization)

Mobility 2x
1min each
split stretch
pidgeon position each side
Basic Strength
Front Squat (10×2)
@(30X3)
*increase weight as needed

Metcon
Karen
150 Wall-Ball Shots, 20# / 14#
RX 6:22
Still in too little steps (20,15, 10 or 5s)

Tuesday 25/1/17

Warm-up
40 swings
20 burpees
80 jumping jacks

Barbell cycling power clean + push jerk 2x
3 power clean 1 stop
3 power clean no stop
3 power clean + push jerk 2 stop
3 power clean + push jerk 1 stop @front rack
3 power clean + push jerk 1 stop @hang
3 power clean + push jerk no stop

Weightlifting
Power Clean + Push Jerk (10×5)
e30sec for 5min
I. 5 power cleans
II. 5-7 burpees otb

e30sec for 5min
I. 5 push jerks
II. 5-10sec hanging L-sit

e30sec for 5min
3 power clean + push jerk
35kg *all lifts should be medium weight and precise in movement

Metcon (AMRAP – Rounds and Reps)
amrap 8
16 pistols
8 power clean 50/35 RX 6+2
2min rest
Metcon (AMRAP – Rounds and Reps)
amrap 6
32 du – I did 8 bench jump (slow and controlled)
16 deadlift 50/35 4+?!
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Gymnastic Skill Training

Monday – Triple Day ;)

Warm-up
300m row
5 push ups
10 squats
5 scapula pull ups
10 hollow rocks

Metcon every round 3x
1 min plank
30 sec side plank each side

1 min rest

1 min superman
1 min russian twist

1 min rest

1 min hollow hold
1 min leg raises

Amrap 10:
10 burpees
10 pull ups

1 min rest

Amrap 10:
200m row
50 squats
40 hollow rocks
30 push ups

Warm-up
20 I’s
15 T’s
10 Y’s
then

7min to work on kip/butterfly
Basic Strength

Shoulder Press (1×1)
15min to find 1RM (no PR, only 1x46kg :()
then
1x amrap @70%
*after your last successful press, jerk the weight overhead and accumulate as much time as you can overhead within 2min without dropping the bar to the floor or racking it.

Metcon (Time)
for time

60 shoulder to overhead 30/20
30 pull ups
40 shoulder to overhead 40/30
20 chest to bar pull ups
20 shoulder to overhead 50/35
10 bar muscle ups
RX 12:56 , I needed too long for the chest to bar pu but I wanted to do them butterfly, so I had to make sure to get enough rest in between

Weightlifting Class
Snatch work

Saturday – Madcon

Warm-up
40 burpees
*partner holds empty bar overhead
40cal row
*patner holds dead hang
40 wall balls
*partner holds deep squat

Metcon
in teams of 2 for time
amrap 36

100cal row
90 wall balls
80cal row
70 burpees over the erg
60cal row
50 t2b
40cal row
30 hspu
20cal row
10 muscle ups

1+222 RX

————-

bench 5×5 55kg
press 7x40kg 5×10 30kg
overhead squat 5x55kg
practice handstand walk
10 srict pull ups

Friday 20/1/17

Warm-up
40 burpees – I was late for class

7min to work on kip/butterfly

Deadlift (1×10)
work up to a heavy set of 10
1×10 90kg

Metcon
2min work, 2min rest
12/8cal row
12 thruster 45/30
Haha, I paced myself wrong, I got faster in the end…
RX
img_3193

——————

5×2 abcksquat 80kg

10 rounds 5 strict hspu+5 strict pull ups (pull ups already felt easier this week)

practice handstand walk

4+3 strict muscle up

Thursday 19/1/17

Just the class today and 10 strict pull ups afterwards…

Warm-up
1x forwards, 1x backwards
15m walk up to toes
15m crab walk
15m long lunges
Barbell cycling power snatch

3x
3 power snatch 1 stop
3 power snatch no stop

Power Snatch
4×7 no stop
*these should be light, fast and precise
I did 4×7 unbroken high hang snatch 25/27.5/30/32.5kg

3×4 one stop
*these should be at a medium heavy weight and be controlled at all times
I just did some snatch pulls

Metcon (AMRAP – Rounds and Reps)
amrap 7
30/20cal row
30 hang power snatches 35/25
2+11 RX
straight into

Metcon (AMRAP – Rounds and Reps)
amrap 7
30 burpee otb
30 fsquat 35/25
1round +14 – not very good RX

Wednesday 18/1/17

Warm-up
3x 20sec work, 10sec rest
burpees/ hollow rock /hold deep bottom squat
2x double broad jump (could not do)

Mobility 2x
1min each
couch stretch each side
calf stretch each side

Front Squat (1×3)
15min to work up to a heavy set of 3
then 3×3 @90% of heaviest set
80kg/72kg

Metcon amrap 9
120 double under – I did 40 burpees instead (ankle)
40 pull ups
max reps hspu
My arms felt like pudding, I only did 49 reps… 😦

————–
Weightlifting Class. overhead work

Tuesday 17/1/17

Before 10×2 strict muscle ups 🙂

Warm-up
40 swings
20 burpees
80 jumping jacks
Barbell cycling power clean + push jerk
2x
3 power clean 1 stop
3 power clean no stop
3 power clean + push jerk 2 stop
3 power clean + push jerk 1 stop @front rack
3 power clean + push jerk 1 stop @hang
3 power clean + push jerk no stop

Weightlifting
Power Clean + Push Jerk (5x 7+7)
power clean + push jerk
5x 7+7
*do all power cleans first, then the push jerks
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training

I really got upset, my 4th set with 37.5kg felt good but then during the 6th push jerk I felt my left foot and the ankle again, so I had to stop after this set. I would have done 40 easily, without injury and the time off even more 😦

Metcon (Time)
40-30-20-10
deadlifts 50/35
push ups
6:38 RX

Mobility for about 10 min

Back squat
10×35/45/50/55/60/65/70 kg

5×10 front rack lunges
1×35 4x40kg, it hurt 😦

Practice Handstand walk

strict pull ups
1×10 5×3 weighted 10kg

Monday 16/1/7

Mondays are the best, I usually try to train from 5-8:30pm with half an hour break in between. Because of my working schedule it is the only opportunity to do a little more on that day. I do the bodyweight class as a warm up, then the regular wod and last but not least weightlifting… 🙂

BODYWEIGHT
Warm-up 3x
5 burpees
10 squats
15 hollow rocks
2x
10 scapula push ups
10 scapula pull ups

Metcon (No Measure)
5x
30 sec squat jumps
20 sec rest
30 sec mountain climber
20 sec rest

5x
30 sec burpees
20 sec rest
30 sec kb swings I used 20kg
20 sec rest

Metcon (No Measure), in teams of 2:
amrap 25:
2000m row
200 push ups
1500m row
150 push ups
1000m row
100 push ups
*one works, one rests
————
WOD
Warm-up 3x
1rnd gymnastic swim
10 scapula push ups
10 scapula pull ups

3x w/ increasing weight
6 push jerk
5 push press
4 strict press

7min to work on kip/butterfly

Basic Strength
Shoulder Press (5×2) 2x43kg
8sec overhead hold on each rep
*increase weight each set

Metcon (AMRAP – Rounds and Reps)
amrap 4
3 bmu
3 ohs 60/40
RX 3+1
rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 4
6 c2b
6 ohs 50/35
RX 4 rounds, the first time I did butterfly C2B during a wod

Weightlifting
Snatch Day
– working on the postions
– muscle snatch
– snatch pulls (last set 2×5 55kg)
– core cycle

Sunday 15/1/17

I came around 12:30 to start with some back squats. I have to start a new cycle because I feel I am stuck with my weight, even got worse.

10×1 87.5

Heavy Metcon amrap 45 min
Teams of 3
one starts, follow the leader, if the person in front of you is done with his/her station, move on

row/bike 25 cal
1 round DT

I had to scale because of my ankle, so DT was for me:

12 deadlift 55kg
9 hang power clean 30kg
6 shoulder press 30kg
————-

10×3 Muscle ups

practice handstand walk

7 rounds
10 medball ghd sit ups
5 strict pull ups

We actually wanted to do 10 rounds but then the box already closed… 😉