Monday Fun Week 19/12/16

My left arm got so much better, also my foot is almost healed. I am still not doing jumps on a box or double unders… Today is the last week before the Christmas break, This means lots of fun with partner wods. I felt quite good, so I decided to go for the bodyweight class, the partner wod and weightlifting afterwards… Hehe, it felt awesome!

Bodyweight
Warm-up 4x
5 burpees
7 kb swings
9 hollow rocks

Metcon (No Measure)
amrap 5: kb push press

1 min rest

amrap 5: kb row

1 min rest

amrap 5: kb squats

Metcon amrap 20:
10 hspu
20 pistols
30 kb swings
15 hspu
30 pistols
45 kb swings
20 hspu
40 pistols
60 kb swings
25 hspu
50 pistols
75 kb swings
30 hspu
60 pistols
90 kb swings
————————————————
WOD
Metcon (AMRAP – Rounds and Reps)
“The Grinch”
in teams of 2, one works, one rests

amrap 40
100 kb squats 32/24
5x Cindy
100 swings 32/24
5x Cindy
100 s2o 50/35
5x Cindy
100 power clean 60/40
5x Cindy
100 power clean 60/40
5x Cindy
100 deadlift 70/50
5x Cindy

We finished the whole wod, started again and did 100 KB squats and three rounds of Cindy… Wohoo….!!!!

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Saturday Cindy Time

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Shoulder Press (1×1)
take 20min to find your new 1RM strict press
Today I got my 48kg…, yessssssssss!

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
(20 min)
RX 21 rounds+27reps, three reps were missing to 22… :/

Afternoon Session
Sets
6 Back Squats | 72 kg
6 Back Squats | 82.5 kg
3 Back Squats | 92.5 kg
2 Back Squats | 97.5 kg

I was really happy with the two heavy back squats… 🙂

Sets
5 Front Squats | 56 kg
4 Front Squats | 65 kg
4 Front Squats | 70 kg
4 Front Squats | 70 kg

2 times, 2 minutes rest in between
4 rounds of:
2 Strict Muscle-up s
5 Push Jerks, 45 kg

Buy Out
Sets
100 AbMat Sit-ups

Saturday – last test day…. CINDY

I did not test my front squat today instead I did my squat program 3×10 @ 75% and 3×3 back squat with 75% as well. Afterwards it was time for Cindy. Actually it was on wodify as partner wod, I actually was wondering about that but still felt like- oh, yes so much better tiday than doing this 20 min amrap on my own… But when I came to the gym, I found out it actually was the regular “suffer on your own” benchmark…

I just remembered my rounds not my extra reps from last time – 21 – . So I tried to finish at least 21. It felt not that easy, the push ups were the hardest part. I had to break them down already after 5 or six rounds. I was a bit upset about it because I was not sure of the time will be enough to finish 21+ rounds. When I finsihed my 21 round I hurried to get in as many reps as possible. I finished 15 squats and 5 push ups. I was sweaty but felt okay… When I checked my last score I saw happily that I was better by a couple of reps this time…Wohooo… 🙂

In the afternoon I came back to train on my own:

5 Deadlifts | 85 kg
5 Deadlifts | 85 kg
5 Deadlifts | 85 kg
5 Deadlifts | 85 kg
5 Deadlifts | 85 kg

5 Shoulder Press | 28 kg
5 Shoulder Press | 35 kg
5 Shoulder Press | 35 kg
5 Shoulder Press | 35 kg

10 Bench Press | 36 kg
8 Bench Press | 42 kg
6 Bench Press | 45 kg
4 Bench Press | 48 kg

Saturday @ Icke WOD and Image Film

I went to my early morning training which killed my left hand because I killed Cindy… 😉 We did Cindy the benchmark WOD:

20 min amrap
5 Pull Ups
10 Push Ups
15 Squats

I improved my rounds, finished up with 21 rounds and 6 reps… YEAH!!!!!! 🙂 But during the last pull ups I felt a little pain on my left hand and it ripped off. Damn it!

Warm-up
1x 600m run
3x
30 single under
4 push ups
5 ring rows
6 scapula push ups
7 squats

Basic Strength
Shoulder Press
do 5-4-3-2-1-1-2-3-4-5 reps
*start @75-80%, increase the weights as need as you climb up the ladder and try to climb down in the same steps as you climbed up 37/37/38/39/40/42/40/38/27/35 or so…

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
21 rds+6 RX

In the afternoon I came back. There was a BBQ because Icke made its Image film. I did my back squat set, ate sth, did some video shots and finished up with a 15min amrap: 10 strict HSPU & 20 OHS (30kg). My body was already very tired from Cindy and the HSPU were not easy…

I took Sunday off 🙂 I was sore and still am a little in my arms…