Thursday 17/8/17

I think, it was the third ir fourth time I did it…, haha for after the holidays it was okay, 15:46 RX…

Bench last set 42kg – felt heavy

———-

assault bike 15 min 30/30

press 5×3 34kg

deadlift 1×5 87.5 kg

box back squat 8×2 78kg

dumbell kipping hspu practice

muscle up practice

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

Wednesday – longest day of the year … 21/6/17

Warm-up
600m run
3x Laufschulung
3x 60m Steigerung (70/80/80)

Metcon emom 8
6 burpees otb
12 swings 24/16

Basic Strength
Deadlift (1×1)
3×5
3×3
3×1
*increase weight every set
It did not feel that good, not working on my deadlifts right now, went up to 1x115kg… :/

Metcon (Time) 5rft
21 air squats
15 pull ups
9 hspu
RX 6:20
This was fun, I started doing the pull ups unbroken but had to split them up in 10s and 5 in the third set, all the other movements very unbroken.

Afterwards I went to the weightlifting class and worked on overhead stuff, not too successful … 😉

Murh Murph Murph…

What a coincident we did Murph today during bodyweight class, 30 degrees by the way… It is Memorial in the US, CF boxes in the States mostly do this wod on that day. So I am not sure if it was planned or not.

I was thinking about going slower than usual because I was also signed in for the regular class and weightlifting (my usual triple Monday)… Well, did not work that well. I actually did not go too hard during the run and I slowed down the squats a bit. My push ups were kinda slow, also my pull ups should have gone better. Well I worked around 85-90 % most of the time. It took me 42:52 minutes. I still wanna have a under 40 minutes time one day, it is possible with rest and a little bit less heat and rest beforehand.

Afterwards I did the regular class but I slowed down and canceled weightlifting…

Basic Strength
Metcon (No Measure)
amrap 10
8 supinated bent over row (25)
8 upright row (25)
8 strict pull ups
1min rest

2min rest

amrap 10
8 paused back squat (50)
8 dead stop jumping lunges
8 air squats
1min rest

2min rest

amrap 10
8 hspu (well, this did not work very well after 200 push ups, I only did 3-4)
8 db push press (2x12kg)
8 lateral plate raises (2×2.5)
1min rest

Buy Out
Metcon (No Measure)
2x
10 alfredson calve raises lvl 2
5 nordic hamstrings

Berlin Throwdown

So, the next qualifier is already on and I am not sure if I am ready…

http://www.berlin-throwdown.com/

Our box started this competition last year and this year they give another shot. I am in the same team as last year. My strong and daily getting better friend – and me…ohoh. They announced the first wod on Monday and even the cycle in our box id totally different right now, they decided to it as today’s wod. So I skipped the class because I wanna do it on Friday or Sunday.
IMG_4479
I did the welded athlete today and a emom to work on the movements for the first qualifier wod but before I enjoyed an awesome omlette:
IMG_4481.JPG

WARM UP
-30 Cal Row
-30 Air Squats
-20 Push Ups
-10 Strict Pull Ups

SKILL
5 Rounds
20/15 Cal Bike or 30/24 Cal Row
4-8 Muscle Ups (Choose number)

STRENGTH
Squat Snatch
5×2 (Drop and reset) Rising
Start @70% (went up to 45kg, not very good)

STRENGTH
Snatch Pull
7×1 @115% (58kg)

METCON 3 RFT
-15 TTB
-12 Front Squats @135/95
-9 Deficit Strict HSPU (3/1 inches)
10:47.00 Rx

Bar Facing Burpees 10×7
(Rest as needed-Focus on efficiency of the movement and your breathing.)

ACCESSORY
Reverse Hyper
4×25

EMOM 10
a) 15 wall balls (unbroken)
b) 10 pull ups (unbroken)

practice handstand walk

Mobility
1. Forearms
2. Front Rack
3. Ankle Dorsiflexion

Monday-Funday 8/5/17

Finally back to my Monday routine, three classes in a row felt good. The bodyweight wod was fun, my wall balls still suck, I always tell myself to practice them more often but of course, no time at all, al toes to bar were unbroken, the hspu I did on an ab mat with plates which makes it more harder because you go deeper than with a normal mat, what it makes it more to a deficit haspu, good to practice.

I am not very happy with my snatch progress, wait…., what progress?!? I am stuck with my weight, it even feels harder and less consistent, I know it is all in my head and I also really struggle with the technique, it sucks…

Warm-up 3x
I missed it ’cause of teaching the CF kids before

Metcon (No Measure) for max effort:

10 rounds of 15 sec work, 15 sec rest
hanging L-sit
– 1 min rest –
10 rounds of 15 sec work, 15 sec rest
squat jumps
– 1 min rest –
10 rounds of 15 sec work, 15 sec rest
hollow hold

Metcon
amrap 13:
5 burpees
10 t2b
15 wall balls

amrap 13:
5 burpees
10 hspu
15 squats
——
Warm-up
Snatch position play
1. set up
2. hang
3. high hang
4. snatch pull
5. overhead squat
6. stand up weight overhead

3x 20-60sec headstand pike to full
60sec rest

Metcon (No Measure)
4x 30sec work, 30sec rest
front squat (60kg)
pendlay row (50,1x55kg)
– 2min rest –
4x 30sec each side, 30sec rest
split squats /w db or kb (Farmer’ Carry 2×16, 2 rounds 24kg front hold, 1 round 2x20kg front rack)
one arm ring rows
– 2min rest-
4x30sec each side, 30sec rest
one legged rdl /w db or kb (20kg)
even: band pull aparts / odd: band face pull
———

Weightlifting Class

Snatch Drop
5×35/37.5/40 4×42.5/45

Snatch above the knees
3x 30/32.5/35/37.5/40

Full Snatch
3×35/37.5/40/42.5/45

Saturday Partner WOD

I just love my Saturday mornings at the box with my wod partner in crime. He is the perfect workout match… 🙂

Afterwards I decided to take a rest and did not go back to the gym: great coffee, yummy food and little bit sightseeing in Berlin…

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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

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

Saturday – Madcon

Warm-up
40 burpees
*partner holds empty bar overhead
40cal row
*patner holds dead hang
40 wall balls
*partner holds deep squat

Metcon
in teams of 2 for time
amrap 36

100cal row
90 wall balls
80cal row
70 burpees over the erg
60cal row
50 t2b
40cal row
30 hspu
20cal row
10 muscle ups

1+222 RX

————-

bench 5×5 55kg
press 7x40kg 5×10 30kg
overhead squat 5x55kg
practice handstand walk
10 srict pull ups