Tuesday 15/11/16

Warm-up 3x
20sec work, 10sec rest
one legged burpee
straddle hollow rock
hold bottom of wall squat

2x
10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 ring mu
(20min)

Back Squat (10×6)
e3mom 30
10 kipping hspu
6 back squats 100/70
2 muscle up
*hspu deficit if possible – I used 15kg+10kg plat all rounds

————
deadlift
9-9-9 80kg, unbroken

emom10
clean complex misfits @ 70% (46kg)
pc-pj-fsq-hsqc-sj

power snatch 30 sec on/2:30 rest @65%
5 rounds, drop and reset
I did 7 reps, last set 8 reps, 32,5kg

Partner wod ygIg
20 rounds (10 per person)
10 t2b
15 wall balls (everything unbroken)

weighted strict pu (always 1)
9x10kg
11x15kg

Friday

I taught the CF kids and had about 50 min before the class started. I did my 5 rep max strict press before the class because I wanted to do a wod and it would have cost me strengths.

5 max strict press 42kg, perhaps 1-2 kg more would be possible – NEW PR

WOD
30-20-10 (35kg)
power clean
hang squat clean
thruster
push press
oh walking lunges

It took me a little more than 30 min…, I tried to work consistently but I did not as hurt as I would do during a class wod. It it har to push myself when you have nobody next to you… On the other hand sometimes it is also good to stick with your paste… 😉

During th class I did 5×2 strict mu and some KB/DB push press

WOD amrap 10 (16kh), no messure
10 push ups on KBs
15 KB double goblet squat
20 KB double deadlift

Thursday “Grace” 15/6/16

Today I went to the class at 8, I had a doctor’s appointment before. It felt kinda late and I got really hungry right before the class started. And then there was “Grace”, uff… I have never done it RX, so it was about time. Still, I was really nervous about it. The lifting part already felt heavy today, I was stuck with 60kg, I was sweaty, hungry and felt a bit weak. SO I was really struggling doing Grace today. But then I tried the weight and thought “Let’s give it a try…!” Well, I finished 2:38 which is alright for the first time ever RX but my form was bad. That is the big problem – when it comes to barbell c<cling during wod, my technique becomes even worse…, jajaja.

Warm-up 3x
30 jumping jacks
10 swings
10 push ups

2x
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Weightlifting
e1:30mom 12
1 hang clean + 2 clean + 3 split jerk
*increase weight as needed
last 2 sets I tried 60…, well, it was bad today…

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
60/42,5
RX 2:38

Thursday 2/6/16

Today was my last training day before the Budapest Throwdown, our master team will fly out tomorrow. The competition will start on Saturday morning. Anyways it is more a fun weekend with some wods than a serious competition. We did not even think we will qualify, we never worked out before as a team and the guys are not so competitive (till now).

After announcing the first wods for Saturday, we already found out that wod 1 and 2 will be a problem:

There will be some handstand push ups, bar muscle ups and overhead squat for male with 50kg (actually they changed it to 60kg) involved. One member can not do these movements. He really practiced and tried hard but the time until the weekend is too short.

I went to a later class because of my work schedule and only did the class, no extra work:

Warm-up 3x
30 jumping jacks
10 swings
10 push ups

Clean + Jerk 2x
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

1 hang clean + 2 clean + 3 split jerk (1×1)
c&j
e1:30mom 12
1 hang clean + 2 clean + 3 split jerk
*increase weight as needed
35/40/45/50/55/2×57.5/60

Metcon (Time)
30 sit ups
30 ohs 20/15
30 sit ups
30 fsquat 20/15
30 sit ups
30 bsquat 20/15
30 sit ups
RX, took 20kg bar

6:17 min

After WOD gainzzzzzzzzz…….

IMG_0531.JPG

WOD 2/6/15

I came a bit earlier and did:

5×5 OHS 45 kg
emom 10: 5 strict PU
a little bit muscle up skill training
one set of strict HSPU

Warm-up
1x du ladder
2x 6 squats
6 good morning
6 one legged romanian kb dl each leg
Mobility
squat routine
200m run
3min squat on air pads
200m run
3x 20sec deep squat hold 32/24kg kb
30sec rest

Hang Clean
2x
5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean

Basic Strength
High-Hang Clean (8×3)
take 15min to do 8-10sets of 3 reps high hang clean
focus on sitting down as fast as possible and catching the bar in a stable position before standing up. Weight is of no importance!!!
Of course weight is important…, lol. I finshed with 57 kg but did 3 singles

Metcon (No Measure)
5x
5 hang clean
7 deadlifts
9 burpees over the bar
100m run
*hang cleans and deadlifts must be unbroken and touch and go. do not let go of the bar
*use run as rest
*decrease weight throughout sets. start heavy, end easy.
I started with 50 kg and did the last two sets 35kg

WOD 3/11/14

Warm-up
2x 8 squats
6 push ups
4 box jumps
2 kick up to handstand

Hang Clean + Jerk
2x 5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean
5 split jerk

Weightlifting
Clean and Jerk (1×2)
hang clean + jerk
e1:30mom 15
2×5 27,5 30
2×4 35 37,5
3×3 40 42,5 45
3×2 50 52,5 55
*increase every set by 0-7,5kg

Basic Strength
Metcon (No Measure)
5x 20sec handstand hold &3 negative deficit hspu 2×20/1x20kg plate
*exactly 2min rest

Metcon (AMRAP – Reps)
teams of 2
amrap 8
c&j 60/40
*one works, one holds any type of plank
RX 47 together

Open Gym
strict press
10 25
8 27,5
6 30
4 32,5
2×10 22,5