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

Monday

It is quite hard to get a spot for a class right now because we have so many new members in the gym, at least I could do the regular wod today…

Weightlifting class was full, it is okay for this week because we have to do the qualifier for the French Throwdown, so I have to be careful with my trainings session.

I did the WOD 2 as a trial last Friday, 1 RM Squat Clean, 75 kg. 77.5 kg did not work because I sat under the bar but could not get up. Annoying, my 1 RM front squat is 90kg… But I squatted before, so I guess, that was the reason. Still, I probably won’t do it again because of 2kg. I am not a big fan of doing 1 RMs anyways… Tomorrow I ll do WOD 1:

Naughty Nate
amrap 8
2 muscle ups
4 handstand push up (with open standard 😦 )
8 American KB swings (24kg)

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 hold tucked
60sec rest

Metcon (No Measure)
4x 30sec work, 30sec rest
front squat (I used 65kg)
pendlay row

2min rest

4x 30sec each side, 30sec rest
split squats /w db or kb
one arm ring rows

2min rest

4x 30sec each side, 30sec rest
one legged rdl /w db or kb
even: band pull aparts / odd: band face pull