Monday 19/6/17

I could go right back into training…, just a little sore in my triceps, probably the ski erg. I had a meeting today at school, so I was not sure which class I will make but I was done earlier than expected, so weightlifting and afterwards I just did the workout from the reg. class. I did ghd sit ups instead of toes 2 bars because I ripped some of my fingers on the weekend…

weightlifting: SNATCH day (nth new here)
wod:
3 rds for time
30 ghd sit ups
30 mountain climbers
800 m run

This one hurt… Official box timecap was 15 min, nobody made that time. I decided to finish anyways and needed around 16:54. It was horrible exhausting, there was this one athlete chasing me all the time and I did not want her to pass me, she was a really good runner, I am quite sure the run did not bother her. I almost felt down… Good to be pushed but horrible on the other side as well.

Heavy Maaadcon Sunday

Haha, this time I kinda programmed the wod and it was a lot of work… Afterwards we ordered Burrito, this was the fun part 😀

img_3550img_3553img_3569Haha, this time I kinda programmed

Tuesday 14/2/17 Happy Valentine’s Day

Warm-up
1x forwards, 1x backwards
15m bear crawl
15m walk up to toes
15m crab walk
15m long lunges

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 (8×3)
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training

Metcon for time
21-18-15-12-9-6-3
c&j 45/35
wall balls
RX 14:00
– my wall balls suck…

—————-
back squat
5x85kg
5×10 65kg

back rack lunges
5×1ß 45kg

shoulder press
5×5 36kg

strict muscle ups
5+3

strict pull ups
10-9-8-7-6-5

practice handstand walk

50 ghd sit ups

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 11/9/15

I had not a lot of time before class because of work and teaching CF Kids, so I only did 2 sets of hang snatch below the knee, using 27kg to work on technique and 5×1 strict weighted MU, using a 5kg dumbell.

Warm-up
1x 600m run
3x 15m wheelbarrow
5 ring rows
5 plank to push ups
3 push ups
Basic Strength
Shoulder Press (1×2)
10×2 30/35/37.5/40/43.5/44/ 3x40kg (not enough time to finish all 10 sets)
*work up to a heavy set of 2
*rest 1,5-2min

Metcon for time
50 burpees
40 sdhp 24/16
30 sit ups
20 swings 24/16
10 s2o 50/35

40 sdhp
30 sit ups
20 swings
10 s2o 50/35

30 sit ups
20 swings
10 s2o 50/35

20 swings
10 s2o 50/35

10 s2o 50/35
RX: 14:11 min
It actually looks worse than it feels like. My S2O were so much better, I could go unbroken in the first two sets. It feels good to realise that all the extra work pays off. But I still have to work on my upper body strenghts…

Not my perfect day… WOD 21/7/15

12 am class today. I was a bit upset about my performance during the wod. I hope my bad result is because of the hard wod from yesterday… I did not finish within the timecap. I actually finished the 40 OHs before the 20 minutes were over, I decided to finish the wod anyways with the 800m run.

My toes to bars did not feel that good, also the 40 push ups were hard. When I started the push press, the 35kg felt horrible heavy. I did sets of 5 or 4, which is not that much, so lost time here and the OHS were also bad. I could not hang on the bar for more then three or four reps. I kinda got really aggressive in between them. My arms hurt and I had to put down the bar too often… Damn it!!!! I have to work on unbroken sets of movements with the barbell. I needed a couple of minutes to come down, I was really sweaty and tired but after some rest time I could go “back to work”…

Warm-up
3min run
3min 10 swings
8 ring rows
6 squats
4 pass through
2 squat jumps

Snatch
2x
5 snatch deadlift
5 snatch high pull
5 ohs
5 snatch balance
5 snatch

Weightlifting
Snatch (1×2)
2×5 25/30
2×3 35×2
4×2 37.5×2 40 42.5 (I missed the last rep on the ground but it felt fine)
*don’t exceed 85%
*rest 1,5-2min

Metcon (Time)
for time
800m run
40 t2b
40 push ups
40 push press 45/35
40 ohs 45/35
800m run
(20min timecap) RX

Training
Split Jerk (Rhein am Neckar)
4/4×2/4×2/4 42kg/45kg/49Kg/52kg

Front Squat
6/6×2/6×2/6 63kg/68kg/73kg

10×5 strict pull up

a bit muscle up skill work

FUN part:
bar biceps curls… 15kg bar
20/15/and then a couple of negatives…