Thursday 13/7/17

Warm-up 2x
100 su
20 plank to push up
20sec hs hold

Basic Strength
Shoulder Press (4×10)
4×10 @50%
*2min rest betweens sets
32kg

Metcon 3x
amrap 5
5 c2b pull ups
10 hspu
15 pistols
*2min rest between workouts
I always did three rounds and some extra reps, finished the c2b, hspu and did some pistols in the first two rounds. I think I almost finished the hspu or did 1 or 2 pistols in the last round
RX

Saturday 9/4/16

Warm-up
in teams of 2
3x
u go, i go
4 burpees
8 ring rows
12 partner wall balls

Metcon in teams of 2
amrap 40
40 cal row
40 thruster 20/15
40 hr push ups
40 burpees over the rower
*one wrks, one rests

My partner was a bit slower but he really tried hard 😉 We fin ished 5 rounds and 100 reps. Well, I did not feel tired afterwards, good that I came back for my afternoon trainings session…

In the afternoon i came bac and did the full misfit workout: for the first time with some other people from the box:

1. Warm-up
Move deliberately through 5 Rounds:
12 KB Swings 53/35lbs
12 Push Ups
12 Cal on SkiErg – we do cal row instead

2. Strength
Find your 1 Rep Max Power Clean
This was bad today – I only could lift 65kg, I tried 70, did not happen today… 😦

3. Met-Con
5 Rounds for time:
Run 400m
10 Power Cleans 205/135 lbs
135 = 62 kg, well… NOPE
I decided to use 55kg, which felt okay (50 reps). My run was too slow but I still don’t know how to paste it right, my first round of cleans was too slow as well, I took to many long breaks between the singles. I became faster in between but still felt the lack of technique during the wod.
My time was not that good, I actually forgot to look on the clock which is a bit stupid, could have been sth around 12-14 minutes…

4. Gymnastics Test
“JT”
For Time:
21-15-9
Kipping HSPU
Ring Dips
Push Ups

This was one great! I finished first and was abit proud and surprised.
RX 9:52 (still if u compare it with other results from the misfits boars…, mmh)

———
Cooldown 5 rds
15 cal row
20 ghd sit ups
6 strict pull ups

This was the good part afterwards, cheat meal – burritos… 🙂

IMG_0044

Sunday Training – Happy Valentine’s Day 14/2/16

Sets
8 Back Squats | 67 kg
8 Back Squats | 72 kg
6 Back Squats | 77.5 kg
6 Back Squats | 87.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 61 kg
5 Front Squats | 65.5 kg
5 Front Squats | 70 kg

Sets
3 Split Jerks | 35 kg
3 Split Jerks | 45 kg
2 Split Jerks | 50 kg
1 Split Jerk | 55 kg
1 Split Jerk | 60 kg
1 Split Jerk | 65 kg
3 Split Jerks | 55 kg
3 Split Jerks | 55 kg
3 Split Jerks | 55 kg

Every 1 min for 14 mins, alternating between:
10 Deadlifts, 75 kg
15 Kettlebell Swings, 16 kg

20 Handstand Push-ups
11 Strict Pull-ups
15 Handstand Push-ups
7 Strict Pull-ups
15 Handstand Push-ups
7 Strict Pull-ups
15 Handstand Push-ups
7 Strict Pull-ups

Tuesday Training 11/1/16

Sets
8 Bench Press | 39 kg
8 Bench Press | 42 kg
6 Bench Press | 48 kg
6 Bench Press | 51 kg

Sets
5 Shoulder Press | 32 kg
5 Shoulder Press | 34.5 kg
5 Shoulder Press | 37 kg
5 Shoulder Press | 39 kg

Sets
6 Back Squats | 75 kg
6 Back Squats | 75 kg
6 Back Squats | 75 kg
6 Back Squats | 75 kg
6 Back Squats | 75 kg

Sets
3 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s

CLASS
Warm-up 2x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

HPC 2x
5 clean dl
5 hang clean high pull
5 hang power clean

Hang Power Clean emom 20
I. 2 hang power clean
2 power cleans last 5 sets: 47.5kg
II. 6 sumo deadlifts
*focus on barbell cycling
*find working weight in first 10min and stick to that weight

Metcon amrap 4
3 power cleans 80/50
6 hspu
no rest
amrap 4
3 power cleans 80/50
6 burpees over the bar
12+6 RX

WOD 24/4/15

Practice DU
2x 10 swings
10 squats
5 deadlift w/ barbell
squat routine

Basic Strength
Back Squat (4×2)
e1:30mom 12
2×5 45/50
2×3 55/60
4×2 @(33×0) 62.5/65/67/72.5
*work up to a heavy set of 2
*don’t exceed 70%
*focus on tempo!!

Deadlift (1×3)
e1:30mom 12
2×5 45/55
1×4 65
5×3 75/85/90/95/100
*work up to a heavy set of 3 reps touch and go
*don’t exceed 85%

Metcon
1x40sec work, 20sec rest
I. superman medball throw
II. landmine twist
III. superman halo
IV. floor wiper
V. zots press
VI. ab wheel
VII. back extensions

Metcon (Time)
139 du
39 wall balls
9 strict hspu
(9min timecap)
RX 5:32 min

Wednesday

Warm-up
2x30su 10 swings 5 box jumps

Power Clean
2x
5 clean deadlift
5 clean high pull
5 power clean
emom 15
2 power clean
*increase weight every 3rd set
*focus on speed throughout all sets
40/45/50/55/60

Basic Strength
4x
30sec work, 10sec rest
hollow hold
back support hold
ohs hold (15kg)

Metcon (Time)
for time
9 power clean 80/50
21 hspu
15 power clean 70/45
15 hspu
21 power clean 60/40
9 hspu
RX 9:34 min

2strict muscle up
2×5 strict pull ups

Wednesday

I started with strict handstand push ups, running the clock. I did 21(!), feeling the ground under me and immediately went up. I hope it is enough for the event 6. What is a bit sad, even I make all 21 and could move to the front squats, I wont make it because I can not clean 125 lbs. That is really sad because I can squat 125 lbs but can not clean it… 😦
I did 1 and 1/2 legless rope climbs. I think I can make at least one at the regionals. Afterwards I tried ring muscle ups and I was so upset, I lost them. I did only one, all the others FAILURE… It was so depressing. I think I overthink it, perhaps I lost my (shitty) technique, I watched couple of videos on u tube. I try to use their tips and progressions but dunno whats going on with mine… I was so happy being there finally and now…