Thursday 17/8/17

I think, it was the third ir fourth time I did it…, haha for after the holidays it was okay, 15:46 RX…

Bench last set 42kg – felt heavy

———-

assault bike 15 min 30/30

press 5×3 34kg

deadlift 1×5 87.5 kg

box back squat 8×2 78kg

dumbell kipping hspu practice

muscle up practice

Thursday 22/6/17

Warm-up
100 su
20 plank to push up
20sec hs hold

Basic Strength
Bench Press (20RM)
20min to find your 20RM
I actually did this right before the class
20x42kg
20x45kg

I did C&J instead: 8×1 58kg

Metcon emom 10
20 du
10 one arm kb s2o (5each arm) 16kg

Metcon amrap 12
3 strict c2b pull ups
2 strict ring dips
1 front squat 80/55
*no rack for fsquats
17+2 RX

Next Qualifier Beach Throwdown

Woohoo, it kinda never ends with these qualifiers… We registered for the Beach Throwdown in the Netherlands and the results must be online until Wednesday night. So we did two of three today. I had a wod appointment with one of my fav wod buddies, so I decided to do number 3 another day (I did not know that the deadline is already Wednesday…), so I have to do it somehow on my busy and long working day 😦

https://www.leaderwod.com/en/website/event/22/Beach-Throwdown-2017

QUALIFIER WORKOUT A
With a clock counting up complete as many rounds as possible in 8 minutes of:
16 Box Jump Overs (24”/20”)
8 Deadlifts (regular 100kg / 65kg)
Add 10kg to the deadlift weight when both athletes have completed a full round
Tiebreak there is tiebreak after the last fully completed round of boxjumps.
– We will do that tomorrow

QUALIFIER WORKOUT B
A combined total of 10 attempts (5 attempts per athlete) in a ground to shoulder, shoulder to overhead.
Each athlete has to make exactly 5 attempts at a lift.
The total weight of the lifts is your end score.
You are free to choose in wich order you and your buddy make the lifts.
If an athlete fails an attempt at a lift, the lift counts as 0kg. Every missed lift will count as one of the athletes attempts.
Both Athletes use the same single bar throughout the workout
Athletes are not allowed to deload the bar once the 8 minutes start: the weight must either stay the same or go up at each attempt.
Athletes are allowed to start with a loaded bar and may assist each other in loading the bar.

QUALIFIER WORKOUT C
FOR TIME 27-21-15-9*
Calorie Row
Wallballs 20/14lbs 10/9ft
Pull up
*Both athletes have to complete a full round of every movement before switching to the next.
Each buddy pair will use one rower and wallball.

It was kinda stupid to do Murph on Monday. I was sore, my pull ups felt not that easy and the wall balls sucked because of my legs from squatting and running. We will see how it turns out…
———————–
Heavy Metcon with a partner

200 cal row
10-9-8-7-6-5-4-3-2-1 (you go, I go) bench RX bodyweight (I did 50-52.5)
200 cal assault bike
10-9-8-7-6-5-4-3-2-1 (deadlift 1.5 bodyweight, I did strict weighted pu with a cute 2.5kg plate 😉 – because of tmw’s deadlifts)
300 double unders
10-9-8-7-6-5-4-3-2-1 power clean (we made that up, instead of sled push because it just rained, I started easy with 45 and went up to a medium weight 55)

Haha, it took forever but it was fun. 😀 I have to get back to my welded athlete trainings plan to really work on fitness soon. I really like the structure of the wods and I am feeling a litte bad not taking time to do the workouts. 😦

Thursday 4/5/17

The time is running by so fast, I can’t believe it is already May… :O It seems we qualified again as a team for the French Throwdown which will take place mid June in Paris. My performances were not that good but they are okay for a team to qualify, Mostly upper part stuff, almost no legs (just rowing and burpee box jumps- both not my fav after being not so tall and my ankle injury), nothing long just short and things I am not the best in 😉

Yesterday I just did the class and the welded athlete metcon which hurt… 😉

Warm-up
each position (4-6x rock back and forth and side to side, palm down first, then backhand fingers pointing back, out, for and inwards)

Clean + Jerk Warm Up
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 front squats
3 clean
3 split jerk

Metcon (No Measure) 4x
30sec work, 30sec rest
romanian dl (70kg)
bench press (50kg)

2min rest

4x
30sec each side, 30sec rest
deficit split squat (elevated front foot) w/ barbell (45kg)
one arm db bench press (15kg)

2min rest

4x
30sec each side, 30sec rest
pistols
one arm seated db/kb press (15kg)
——–

50-40-30-20-10
3 min rest
10-20-30-40-50
cal on assault bike, rest 1:1

It kinda took me forever: 44:08 :O

Tuesday 28/3/17

Warm-up
wrist prep (each position 20sec rock back and forth and/or side to side
palm down first, then backhand fingers pointing back, out, for and inwards9

4x 20sec work, 10sec rest
burpees& swings

Sumo Deadlift (1×2)
20min to find a heavy 2RM
then 10min
3×2 @80% of heaviest set
not too good, only 110kg for 2
3×2 90kg

Metcon (No Measure) 4x
30sec work, 30sec rest
wall facing shoulder taps
strict leg raises
push ups
————————-
LUNCH
————————
e4min for 2 minutes, 10 rounds
30 heavy wall balls (20lbs)
max rep ghd sit ups

bench press (101)
6×2 52.5 kg (day 3, week 1)

snatch e1:30min for 5 rounds
1 power snatch
1 snatch balance
1 snatch push press
30/32.5/35/37.5/37.5/40

seated KB press
12-10-8-6 (10kg, 12kg, 15kg,15kg)

100 push ups for time (5:19)

10×5 strict pull ups

Tuesday 22/3/18

Warm-up 2x
20 swings
15 burpees

20 I’s
15 T’s
10 Y’s

Shoulder Press (1×1)
15min to find a heavy single
then
2x max reps push press @100% strict press
1×47.5

Metcon (No Measure)
e3mom 21
12 burpee pull ups
3 wall climbs
RX
———————
squat snatch
2×30/32.5/35/37.5/40

back squat
3×4 85kg

bench
6×2 52.5

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 16/12/16

I had to hurry to the box right after work because I will go on a weekend trip tonight, Vienna here we come. I did the 12pm class but because of my foot and now my left arm as well, I had to modify the wod. It really pissed me off because it was a good one…

7sec Tempo Bench Press (1×3)
Metcon (No Measure)
e2mom 20
I. 20/15cal row + 3 muscle ups I just did the row and one strict muscle up (painful)
II. 20 burpees + 3 hspu (I used 2x20kg plates)
*hspu deficit if possible

Afterwards we played a little around. I did day three of 101 squat part (front squat 6×3 70kg)

amrap 30 you go-I go e3mom 1 kin plank

25 squats
10 cal assault
15 lunges (my partner did 30 DU)
20 sit ups

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

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