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

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Thursday WOD+Bodyweight

Warm-up
30 swings
100 su
30 swings

Barbell cycling power snatch 3x
3 power snatch 1 stop
3 power snatch no stop

Weightlifting
Power Snatch (8×5)
emom 8
5 power snatch
*choose one weight and stick to it
30kg
2min rest
emom 8
5 power snatch
*adjust weight if needed
*all sets must be touch and go
35kg

Metcon (No Measure) 3x
amrap 3
9 thruster 45/30
9 burpees otb
rest 2min

———————–
Warm-up 2x
60 su
5 push ups
7 sit ups
9 squats
11 hollow rocks
2x
10sec handstand hold
10 superman

Metcon (No Measure) 5x
30-60 sec active handstand hold
20 hollow rocks
*work for quality

Metcon for time:
100 du
90 sit ups
80 air squats
70 pull ups
60 lunges
50 burpees
14.41 (?)

Friday 16/12/16

I had to hurry to the box right after work because I will go on a weekend trip tonight, Vienna here we come. I did the 12pm class but because of my foot and now my left arm as well, I had to modify the wod. It really pissed me off because it was a good one…

7sec Tempo Bench Press (1×3)
Metcon (No Measure)
e2mom 20
I. 20/15cal row + 3 muscle ups I just did the row and one strict muscle up (painful)
II. 20 burpees + 3 hspu (I used 2x20kg plates)
*hspu deficit if possible

Afterwards we played a little around. I did day three of 101 squat part (front squat 6×3 70kg)

amrap 30 you go-I go e3mom 1 kin plank

25 squats
10 cal assault
15 lunges (my partner did 30 DU)
20 sit ups

Thursday 8/12/16

Today I did a little more than expected and it was awesome… 😉

Before class
back squat 6×2 85kg
It is so weird, I don’t think my squat is getting better anymore. For almost a year now I feel like I am doing the same weights and it still feels heavy. As soon as I stop squatting for a couple of days or squat less I feel it. It is annoying… I will start a new cycle after Christmas to see it it will give me some more strengths… The same with my deadlift, I feel it got worse…

Bodyweight Class
Warm-up 2x
5 burpees
15 du
5 strict knees to chest
15 sec handstand hold

Metcon (No Measure)
5 rounds of:
2 min du – I worked on my chest to bar butterflies
1 min max hold handstand
2 min rest

(30 min)
Metcon (No Measure)
8x 20 sec on, 10 sec off
burpees
8x 20 sec on, 10 sec off
squats
8x 20 sec on, 10 sec off
sit ups
8x 20 sec on, 10 sec off
lunges
8x 20 sec on, 10 sec off
hollow rocks

Class
Still testing… I did one set of a heavy deadlift, 115kg, 10kg away from my PR but it felt so heavy. 😦 I hope, it is just because of my foot injury. I also deadlift less than before. My focus is more on weightlifting and gymnastics…
😦

I made up my own wod:
emom 2 muscle ups for 20 min

Afterwards I did a little calm down wod:
3 rounds
30 call assault
40 push ups
30 ghd sit ups

Haha, then I felt ready to go home… 🙂
I will be out of town on the weekend, so no training… :/img_2595

Late snack after training 🙂

Thursday 13/10/16

Today was the kind of shitty days when your lifts totally suck!!!!

I tried to do misfits snatch program but it was shit.
6×3 squat snatch
35/37/ tried 40kg was a mess/35kg

I tried to do a one rep max shoulder press, the highest I got was 45kg, bad bad bad

Bodyweight class
2x
200m run
5 push ups
10 lunges
5 squat jumps

Metcon (No Measure)
4x 50 sec on, 10 sec off
max reps jumping lunges
max reps push ups
max reps hollow rocks

Metcon
3 rounds for time:
1600m run
30 pull ups
31:22 RX

buy out: 50 burpees

Monday 10/10/16

Test week part 2, this week lifts and co will be tested. It makes no sense for me, I am pretty sure it did not change that much, so I will mostly work on my own stuff.

Today I did bodyweight instead of the regular class:

900m run

Metcon
6x
30 sec sit ups
30 sec rest
30 sec hollow hold
30 sec rest

6x
30 sec superman
30 sec rest
30 sec squat jumps
30 sec rest

Metcon
for time:
1600m run
20 burpees
30 hollow rocks
40 lunges
50 push ups
40 lunges
30 sit ups
20 burpees
800m run
RX 21:15

Afterwards I did the speed back squats from misfits outside
8×3 67kg

I finished the day with the weightlifting class. We worked on my “fav” movement today, the snatch and did a nice little strengths part at the end:
2x shoulder press for a givn amount of time without dropping the bar and 15 push ups (10 with bottom hold)

Wednesday 8/6/16

Before Class

Sets
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg

Sets
Power Snatch+Snatch
4×1 39kg

5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg

Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups
2x 20 banded good mornings 40 superman

Bench Press (5×5)
7min to warm up
5×5
*1:30min rest between sets
*add 1-5kg to last week
55kg

Metcon amrap 12
33 lunges
22 du
11 pull ups
RX 7+33

Happy Holiday 5/5/16

Today is a holliday in Germany and tomorrow I have a day off as well, yessssss! 🙂 Special days are mostly open gym days or team wod days. Today it was team wod day with lots of people… Afterwards the box made a big bbq. Everyone brought food and drinks and even the weather was amazing…

Warm-up in teams of 6
Muscical med ball
I. crab walk
II. bear crawl
III. duck walk
IV. crab walk backwards
V. bear crawl backwards
VI. duck walk backwards

Metcon in teams of 6
for time
up and down
150 wall balls
*1 works, 3 hold deep squat, 2 rest
150 push ups
*1 works, 3 hold plank, 2 rest
150 kb swings
*1 works, 3 hold back plank, 2 rest
600m lunges
*3 work, 3 rest
600m partner carry
*3 works, 3 hang out on partners back 😉
300 barbell biceps curls (YEAH)
*1 works, 5 rest

It was a fun one.I am not the biggest fan of partner carry and the lunges were bad. Haha, I will feel that tmw. I ate a bit and relaxed a bit. Then I worked on my oly lifts, just a bit and did a little wod afterwards: 7 min, max rep 3 unbroken strict handstand push ups…

Thursday 21/4/16

Warm-up 2x
50 single under
10 hollow rocks
10 superman
active hip joint prep

2x
5 ohs
10 cossack squats

Basic Strength
Back Squat
5min to warm up
then 7×7
*rest exactly 1min between sets
*add 1-10kg to last week
75kg

Metcon (Time)
in teams of 2
300m lunges
600m run
30 box jumps
60 t2b
*one works, one rests
RX

Monday 14/3/16

Warm-up 2x
20 jumpings jacks
10 squats
10 swings

10min work on pistols

Deadlift (5×10)

5min to warm up to working weight
then 5×10
*rest exactly 1min between sets
*add 5-10kg to last week
72kg

Metcon “Victor”
for time
60 wall balls
40 deadlifts 80/50
20 burpee over the bar
40 pull ups
60 lunges
RX 8:52 min