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

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Monday – no deload week anymore

I enjoy the next three workout days because of my one week break I can train at 12pm and do my extra training right afterwards without any time pressure…
I love that…

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

Gymnastics
Weighted Pull-ups
emom 20
I. 2 weighted pull ups 5/10/12/12/13.25kg
II. 6 backwards weighted lunges from the floor (normal rack position) 5x50kg
*find working weight in first 10min and stick to that weight

Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
35/25
RX 278 reps

——-
Sets
5 Bench Press | 42 kg
5 Bench Press | 48 kg
2 Bench Press | 51 kg
3 Bench Press | 54 kg
1 Bench Press | 60 kg

Sets
5 Shoulder Press | 30 kg
4 Shoulder Press | 32 kg
4 Shoulder Press | 37 kg
4 Shoulder Press | 39 kg

Sets
3 Snatch Balances | 29 kg
3 Snatch Balances | 29 kg
3 Snatch Balances | 31 kg
3 Snatch Balances | 35 kg

Sets
10 Deadlifts | 75 kg
10 Deadlifts | 75 kg
10 Deadlifts | 75 kg
10 Deadlifts | 75 kg
10 Deadlifts | 75 kg

3 rounds of:
20 Toes-to-bars
20 Handstand Push-ups
20 Pull-ups
20 GHD Sit-ups