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

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Wednesday 13/4/16

Misfits #904

1. Warm-up
3 Slow Rounds
20 Band Pull-a-parts
20 Narrow Grip OHS w/ empty bar
10 GHD Sit Ups

2. Strength
3RM Shoulder to Overhead from blocks
Must be done in 30 seconds (can drop and re-rack between reps)
60kg

3. Met-Con
AMRAP 7 Minutes
Climb the ladder:
1 Thruster 135/95lbs
1 Muscle Up
2 Thruster
2 Muscle Ups
3 Thruster
3 Muscle Ups
finished 6 thruster


———————————————-

Warm-up 3x
20 jumping jacks
10 squats

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

Hang Power Clean + Split Jerk
emom 14
2 hpc + 1 jerk
*increase weight every 2nd set
last 2 sets 65kg 🙂

Metcon (Time)
15 burpees otb
30 t2b
45 hspu
60 hpc 42.5/30
RX 9:26
Yes, I did this, felt better today and it was awesome exhausting… 😉

Wednesday 16/3/16 – 2 more days before 16.4

IMG_9749

I am already thinking what to expect, I looked online, checked the movements we have already done and wods from the last years.
I think it could be one from 2014 when I qualified for the Asian Regionals, heavy deadlift ladder and box jumps/step ups, not my best one…
It would be interesting to see how it would have changed from two years ago but it would be bad for my leaderboard ranking because in comparing to other (bigger)girls I am not very strong… :/
It also could be sth. with wall balls, a chipper…, mmh, Castro’s instagram post is not really helpful:

View this post on Instagram

#16point4

A post shared by @ thedavecastro on

Training Session:

Sets
10 Bench Press | 39 kg
8 Bench Press | 45 kg
6 Bench Press | 49 kg
4 Bench Press | 54 kg

I messed up my cycle, looked on the wrong page, did the wrong weights…, stupid me, have to repeat it… (after 16.3)

Sets
5 Shoulder Press | 29 kg
5 Shoulder Press | 31 kg
5 Shoulder Press | 34 kg
5 Shoulder Press | 34 kg

Sets : rest 1:30
2 Deadlifts | 95 kg
8×7 Deadlifts | 75 kg

7 sets
1 deficit strict HSPU
7 strict pull ups
practice hsw/hold in between

——-
Warm-up 3x
1min plank
30sec side plank each side

Hang Power Clean + Split Jerk
2x
5 clean deadlift
5 hang clean high pull
5 hang power clean
5 split jerk

Hang Power Clean & Split Jerk emom 14
1 hpc + 1 jerk
*increase weight every 2nd set
25/302×35/2×40/2×45/2×50/2×55/2×60 kg 🙂

3x 40sec work, 15sec rest
hollow rock& sit ups

Metcon amrap 8
3 hpc + split jerk 50/35
6 fsquat 50/35
18 swings 24/16
5+12 RX

Wednesday 9/3/16

Two more days before 16.3 …

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

Sets 10×5 Strict Pull-ups

—————
Warm-up 3x
1min plank+30sec side plank each side

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

Hang Power Clean & Split Jerk (14×2)
emom 14 2 hpc + 2 jerk
*increase weight every 2nd set
I finished my last 2 sets with 50 kg,felt good…
I just did not like the rushing trough the movements with only one minute

3x 40sec work, 20sec rest
hollow rock& sit ups

Metcon (Time)
21-15-9
hpc 45/30
burpee over the bar
RX fast one: 3:23 min

Tuesday WOD 9/2/16

After yesterdays horror wod today was a bit easier… 🙂
I came early to do my strengths program before the class

Bench
5×39
5×42
5×45
5×48

Press
1×5 28
3×5 30

Back Squat
10×62
8×67
6×72
6×77
6×82.5

Front Squat
5×52
5×61
5×62
5×65.5

Strict Muscle Up
5-4-3-3-3

Warm-up 3x
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
II. 6 sumo deadlifts
*focus on barbell cycling
25/35/40/45/50/52.5/4×55

Metcon emom 10
3 clean & jerk 60/40
6 t2b

Tuesday 2/2/16

Warm-up 3x
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

Weightlifting
Hang Power Clean emom 20
I. 4 hang power cleans
II. 10 one legged kb rdl (5each leg)
*focus on barbell cycling
*find working weight in first 10min and stick to that weight
6x50kg

Metcon (AMRAP – Reps)
amrap 9
3 wall balls
3 power clean 60/40
6
6

RX 138 reps

————

Hatch Squat Day 1 Week 1

Sets
10 Back Squats | 62 kg
8 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 56.5 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg
——

Sets
1 2 Push Jerk + Split Jerk | 44 kg
1 2 Push Jerk + Split Jerk | 44 kg
1 2 Push Jerk + Split Jerk | 48 kg
1 2 Push Jerk + Split Jerk | 48 kg
1 2 Push Jerk + Split Jerk | 48 kg

Partner WOD
each partner rows the distance, while the other one rests
10 Row (calories)s
20 Row (calories)s
30 Row (calories)s
40 Row (calories)s
50 Row (calories)s
60 Row (calories)s
This was really horrible and exhausting, I so wanted to stop during the last 60 calories, painful….

Every 1 min for 10 mins, alternating between:
30 Double Unders
3 Strict Muscle-ups

Run : 5x 300 m, one runs, one rests…

WOD 5/1/16

Warm-up 3x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2 each leg)
2x
5 clean dl
5 hang clean high pull
5 hang power clean
emom 20
I. 4 hang power cleans
II. 10 one legged kb rdl (5each leg)
*focus on barbell cycling
*find working weight in first 10min and stick to that weight

Metcon (Time) 10rft
5 hang power clean 50/35
5 burpees over the bar

Wednesday 15/11/15

Warm-up 2x
20 swings
10 lunges
30sec good morning stretch
2x
2:30min reach the wall
2:30min ball juggling

Deadlift (1×10)
e2mom 12
15-14-13-12-11-10
*end @65% of 1RM = 80kg

Metcon (No Measure)
weighted lunges
3×10 (5 each leg)

Metcon for reps
amrap 2
4 hpc 60/40
4 front squats
2min rest
amrap 2
row for cal
RX 80 reps

WOD 21/1/14

Warm-up
3x 15 mountain climber 5 box jumps 10 swings 5 hollow rocks

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

Hang Power Clean (3×2)
emom 15
2 hpc
*increase weight every 3rd set
*focus on speed throughout all sets
35/40/45/50 1×55/2×57.5 (last two sets not unbroken, problems to reset)

Basic Strength
2x
50 sec work, 20sec rest
ghd sit ups
superman
candle stick to lever
zots press (15kg bar)
hollow rock
bridge up
floor wiper

Metcon amrap 10
14 wall balls
10 hpc 50/35
10 s2o 50/35
RX 3 rounds plus 29 reps
My s2o were shit, they took me too long, I had to rest more than I should… But after all the other bodywork I focused on, I forgot a bit about push press, jerk etc… I am also a bit weaker after not doing overhead stuff so often because of the pain

Ari cool down strict pull ups:
6/4/5

Not my day… 14/1/15

Deadlift

10×50% 505kg
10×60% 65kg
10×65% 72.5kg
8×75% 82.5kg
6×80% 88kg

Warm-up
3x 30su 10 swings 5 hollow rock

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

Hang Power Clean emom 12
3 hpc
*increase weight every 2nd set
*focus on speed throughout all sets
32.5 37.5 42.5 47.5 52.5
I messed up the 52.5 already. My technique was bad, my left wrist and my arm hurt and I felt very weak and inconsistent. I did 2 unbroken but then it won’t work anymore… I put the bar down, got upset.

Basic Strength
2x
45sec work, 20sec rest
hip & back extensions
v-up
superman halo 1.25/2.5
hollow rock
ohs hold
weighted sit ups 15/20
plank hold

Metcon 4rft
150m farmers walk 24/16
15 kb s2o 24/16

I could not lift equally 16kg right and left, my left arm is so much weaker in comparing to the right. It also hurt and felt not good. I stopped the wod because it felt horrible and I could not use my left arm for the kb push press. I went home and was really mad and kinda depressed, putting so much work in my training and the result is so little and oftentimes failing makes me wondering about my progress