Wednesday 12/7/17

Warm-up
600m run
3x Laufschulung
4x 60m Steigerung (80/90/100/100)

Metcon (No Measure) emom 8
20 du
1 wall walk

Metcon (No Measure) 3x
20 banded good morning
10 banded hamstring curls

Metcon (No Measure)
e2mom 20
I. 16 push press 20/15 + 16 burpees otb
II. 16cal row + 16 thruster 20/15

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Wednesday

Haha, I got a message from my Saturday WOD partner if we wanna do tonights team wod together. I was hoping for sth nice but, nope….: row row row :O

10 rounds per person
30 sec row-30 sec hold barbell in bottom front squat position (40/60kg)
30 sec rest
– 9min rest-
repeat

We managed to get 475 calories together, it was hard, afterwards there was no weightlifting class, so we used the time to do parts of the welded athlete program:

amrap 10 unbroken strict handstand push ups (using a yoga mat)
3-4-5-3-4-5 and so on
I managed to do 3 rounds+3+4 which is okay for me…

wod 4 rounds for time
10 hang power clean (52kg for girls)
15 bar facing burpees over the barbell
100 double unders
RX 15:59

Monday 27/3/17

New cycle at our box, I am not so happy about it…, less metcons with cardio stuff and barbells, instead more focusing on basic gymnastic work and skills. Not so good for more advanced athletes…, I am still thinking about joining the brute strengths program(after my bad open workout 17.3). But if I do so, I kinda have to train on my own, stick with the plan and also find times to do so, open gym is not so flexible with my working schedule. On the other hand, there are a couple of free spaces also after 5pm because bodyweight will take place outdoor during spring, summer and early fall.

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 inwards

Snatch position play
1. set up
2. hang
3. high hang
4. snatch pull
5. overhead squat
6. stand up weight overhead

Metcon (No Measure) 5x40sec work, 20sec rest
russian push up
renegade row
bulgarian spit squats
strict leg raises
seated kb press (on bench)
ring pull ups
waiters walk

Ah and I redid 17.5 because I knew I can do better: 11:07

Weightlifting Class
Snatch

Monday 6/3/17

My fav day, three classes in a row, this feels like a proper trainings day…

Warm-up
10 ring rows
10 push ups

Metcon (No Measure)
emom 10
5 strict pull ups

emom 10
5 strict ring dips

Metcon (No Measure) in teams of 2
amrap 25:
50 burpees
100 pull ups
50 du
200 squats
50 burpees
100 push ups
50 du
———————–
Warm-up
20 burpees
*partner holds empty bar overhead
30cal row
*patner holds dead hang
20 wall balls
*partner holds deep squat

Metcon (Time)
*one does one round, one rests
8rft
10 burpee over bar
10 t2b
10 dl 80/55
RX

3min rest

Metcon (Weight)
8min to work up to a heavy set of 3 front squat from the floor
*score is weight partner A + weight Partner B
I did 70kg

3min rest
Metcon (Time)
*one works one round, one rests
8rft
10 box over
5 strict hspu
5 strict pull ups
RX
——————
weightlifting class
Snatch

5×5 snatch balance
4×3 hang snatch
1×2 40kg

snatch pull
5 40kg
5 45
5 50
2×5 55

bsq
10x65kg
8×70
7×75
6×80

Monday Madness

Wohoo, my day, three classes in a row, this is what I need to get actually tired. 😉

Bodyweight
Warm-up 3x
5 burpees
10 sit ups
15 squats

Metcon (No Measure)
amrap 5:
10 hollow rocks
10 sit ups

amrap 5:
10 kb swings 16/24
10 lunges

amrap 5:
30 sec plank
30 sec knees to elbow

amrap 5:
30 sec walk up to toes
30 sec superman

Metcon (No Measure)
amrap 20:
10 burpees
10 pull ups
10 burpees
10 kb swings 16/24
10 push ups
10 sdhp
10 hollow rocks
4 rds+10 burpees RX

Warm-up
Team #2
3x
20 partner wall balls
20 burpees over partner
—————-
We skipped the warm up…

MädCon U go, I go

Metcon (Time)
5rft
10 pull ups
5 clean & jerk 60/40

Metcon (Time)
5rft
10 s2o 60/40
15 wall balls

Metcon (Time)
5rft
10 deadlifts 60/40
25 du
——————–
Weightlifting
Snatch Day

Friday 10/2/17

Warm-up
4x 20sec work, 10sec rest
burpees
swings
2x
10 suitcase kb dl each side
10 kb deadlift

Basic Strength
Deadlift (10-8-6-4)
*set of 4 @85%+
*increase weight as needed
*all sets must be touch and go
65-80-90-106kg

Metcon 10rft
30 du
20 air squats
10 push ups
RX 12 min sth.

Friday 25/11/16

Warm Up 2x
300m run
3 kb strict press
4 kb push press
5 kb push jerk

2x
10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 mu

Basic Strength
find your 20RM push jerk
45kg

then
ring push ups
3xmax reps
1min rest between sets

Metcon 5x
20 frontrack lunges 45/30
40 du
*rest 1min between workouts
It was a fun one, it took me in total 9:27

Sunday 13/11/16

15094269_1089087734537394_3618223427961945936_nWe started early today and did the heavy madcon first. Afterwards it was just time to play around and do some fun stuff… 🙂

Heavy Madcon
teams of two, three stations, you go-I go

1) 5 back squats (80-85%) I did 82.5kg
Farmers Carry, about 20m (2 KB) I used 28kg, could have gone heavier.

2) Bench Press (80%) I used 50kg
DB push up walk (do a push up on the DB, move forward in the plank position
with the DB in your hand), I only used 5kg DBs (about 10m)

3) 20 sec assault bike
KB rack old walk (2x24kg)

Afterwards team wod, share reps
70 wall balls
50 T2B
50 FSQ
25 strict HSPU
20 muscle ups

Another team wod, one/two works, everyone has to do 50 reps of each movement
high box jumps
pull ups
kettlebell swings (16/20kg)
strict press’ (15/20kg)
toes to bar
wall balls (20lbs/30lbs)
burpees
double unders

That’s it! It was a fun Sunday… 🙂

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

Monday 19/9/16

Warm-up
300m run
10 cossack squats
5 wall squats
2min couch stretch
2min dorsiflexion w/ barbell
2min banded glute activation
10 cossack squats
5 wall squats

Back Squat
5min warm up
1×3 @70%
1×3 @80%
1×3+ @90% 3×92
1×20 @50% 55kg

Metcon (Time)
200 du
100 pistols
200 du
11:08 RX

buy out
– strict pull ups