Birthday in da Box 26/10/16

Warm-up
600m run

2x
10 kb cossack squats
10 swings

Snatch 2x
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 power snatch
3 snatch
3 snatch balance

Weightlifting
Snatch (5×1)
5min warm up to 70%
e20sec 3min
1 snatch @70%
1min rest
e30sec 4min
1 snatch @80%
1min rest
emom 5
1 snatch @90%

Metcon (3 Rounds for time)
e2mom 12
I. 1x
18 cal row
12 power snatch 45/30
6 ohs 45/30
II. rest
This was a sweaty one. I finished all three rounds but not with much time in between:
a) 1:52
b) 1:52
c) 1:54
I am not sure if the time is 100% correct

There were two of us celebrating birthday today.
Afterwards we did pur own little birthday wod:

img_2327

Ther rest of the day I enjoyed a spa night at the Adlon hotel with good food an a nice massage, pretty awesome 🙂

26/10/15 Birthday Wod


I had a great birthday morning. My mom and dad were in Berlin, we met my aunt and her partner and went for a yummy breakfast at a nice cafè in Berlin Kreuzberg. Afterward we did a walk in the sun before my parents had to drive back home. I went to the gym in the afternoon to work on my skills for the throwdown and did the class afterwards…
By the way, I got beautiful presents… The biggest one is: AN ELEIKO BARBELL!!!!!!!!! Wohooooo!!!!! My own one, so happy, can not really use it in our apartment right now because of space issues but I will as soon as we find a bigger place, and perhaps I will sometimes just do some tiny little technique session or press exercises… 😉

Warm-up
2x
15m bear crawl
15m crabwalk
3min parter snatch prep
2x
5 hollow rocks
5 superman
5 squats
1 planche lean

Snatch
10min
snatch position play
High-Hang Snatch (1×1)
2×3 2×2 4×1 @75% of 1RM snatch
I finished up with 3×1 @ 40kg for the first time… yeah 🙂

Sots Front Press (12-10-8)
*start 2.5kg above last weeks starting weight and add weight every set if possible
last set 23.5 kg, one kg plus

Metcon (Time)
100 hps 35/20
*every break 10 hops over the bar
This was kinda though, I tried to do as many as possible which felt fine, after I put down the bar for the first time it was hard to go back to it.
4:31 RX