Monday 13/2/16

Just a short visit today because of a late appointment:

Warm-up 2x
30m bearcrawl
10 hollow rock
10 push up
10 swings
15m waiters walk each arm
Basic Strength
Push Jerk (1×2)
15min to work up to a heavy 2RM

10min
3×2 @90% of heaviest set
3 or 4 times 60kgx2

Metcon amrap 20
10 10m shuttle sprints
10 10m one arm farmers carry 32/24
10 kb swings 32/24
RX, did not count rounds…

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Friday 25/11/16

Warm Up 2x
300m run
3 kb strict press
4 kb push press
5 kb push jerk

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

Basic Strength
find your 20RM push jerk
45kg

then
ring push ups
3xmax reps
1min rest between sets

Metcon 5x
20 frontrack lunges 45/30
40 du
*rest 1min between workouts
It was a fun one, it took me in total 9:27

Friday 22/4/16

BEFORE CLASS
Sets
1 3 Position Snatch | 34 kg
1 3 Position Snatch | 34 kg
1 3 Position Snatch | 36 kg
1 3 Position Snatch | 36 kg

Warm-up 2x
200m run
7 push ups
8 cuban rotations
9 hollow rocks

10 min – work on handstand

Shoulder Press (7×7)
5min to warm up then 7×7
*rest exactly 1min between sets
*add 1-5kg to last week
32.5 kg

Metcon (Time)
5 strict press 50/30
10 ohs 50/30
15 push press
20 front squat
25 push jerk
30 back squat
RX 4:14

Wednesday 23/3/16

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

Weightlifting emom 14
2 hc + 1 jerk *increase weight every 2nd set
last 2 sets 60kg

3x 40sec work, 10sec rest
hollow rock & sit ups

Metcon (Time)
10 pull ups
5 hang squat clean 45/30
5 push jerk 45/30

20 pull ups
10 hang squat clean
10 push jerk

30 pull ups
15 hang squat clean
15 push jerk
Rx 5:30

AFTER CLASS

5 Overhead Squats | 35 kg
5 Overhead Squats | 40 kg
5 Overhead Squats | 45 kg
3 Overhead Squats | 50 kg
3 Overhead Squats | 55 kg

3 Push Jerks | 48 kg
3 Push Jerks | 48 kg
3 Push Jerks | 54 kg
3 Push Jerks | 54 kg
3 Push Jerks | 51 kg

3 Snatch Balances | 29 kg
3 Snatch Balances | 29 kg
3 Snatch Balances | 31 kg
3 Snatch Balances | 34 kg
3 Snatch Balances | 34 kg

WOD
3 rds
400 m run
15 box jumps
21 Supermen

Weekend Training 18-20 March

Friday
I just did the strengths part during the regular class and worked a bit on my HSPU for the open wod.
Before I corrected my bench set from last time and did some pull ups:

10 Bench Press | 39 kg
8 Bench Press | 42 kg
8 Bench Press | 45.5 kg
8 Bench Press | 49 kg

2x 7 Strict Pull-ups
6×5 Strict Pull-ups
1×6 Strict Pull-Ups

10 Shoulder Press | 27.5 kg
10 Shoulder Press | 27.5 kg
10 Shoulder Press | 27.5 kg
10 Shoulder Press | 27.5 kg
10 Shoulder Press | 27.5 kg
rest 1 min

Saturday
Open Wod

4 Back Squats | 72 kg
4 Back Squats | 77.5 kg
4 Back Squats | 82.5 kg
4 Back Squats | 87.5 kg

5 Front Squats | 51 kg
5 Front Squats | 56.5 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

They felt horrible and super heavy after 16.4, hard to finish them…

Sunday

2x 1 Power Snatch + 2 Snatch | 30 kg
3×1 Power Snatch + 2 Snatch | 32 kg

2×2 Push Jerks | 48 kg
2×3 Push Jerks | 54 kg
3 Push Jerks | 51 kg

10 Strict Pull-ups
9 Strict Pull-ups
8 Strict Pull-ups
7 Strict Pull-ups
6 Strict Pull-ups
5 Strict Pull-ups

Saturday Cindy Time

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Shoulder Press (1×1)
take 20min to find your new 1RM strict press
Today I got my 48kg…, yessssssssss!

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
(20 min)
RX 21 rounds+27reps, three reps were missing to 22… :/

Afternoon Session
Sets
6 Back Squats | 72 kg
6 Back Squats | 82.5 kg
3 Back Squats | 92.5 kg
2 Back Squats | 97.5 kg

I was really happy with the two heavy back squats… 🙂

Sets
5 Front Squats | 56 kg
4 Front Squats | 65 kg
4 Front Squats | 70 kg
4 Front Squats | 70 kg

2 times, 2 minutes rest in between
4 rounds of:
2 Strict Muscle-up s
5 Push Jerks, 45 kg

Buy Out
Sets
100 AbMat Sit-ups

Tuesday 1/3/16

Sets
6 Back Squats | 67 kg
6 Back Squats | 77 kg
6 Back Squats | 82.5 kg
6 Back Squats | 82.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 57 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

5 Push Jerks | 45 kg
5 Push Jerks | 45 kg
5 Push Jerks | 45 kg
5 Push Jerks | 45 kg
5 Push Jerks | 45 kg

Practice Muscle Ups…

Warm-up 3x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

Power Clean 2x
5 clean deadlift
5 clean high pull
5 power clean

Power Clean (1×1)
take 20min to find new 1RM power clean
This was a fight with the stupid 70kg, I needed four or five attempts but finally got it. I would have been so upset with me if I wouldn’t have make it… Still, 70kg is so far away from really good. Welcome technique mess!!!!

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
42,5/30
3:37 RX Yessssss, I got a new PR

Buy out
50 partner ghd medball sit ups

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…

Wednesday 13/1/16

I was sore from all the wods and it did not get better… 😉 But at least I feel like being back and having fun…! I trained on my own before I took part at the class.

CLASS
Warm-up 3x
15m bear crawl
12 squats
9 kip or caterpillar
6 burpees
squat routine

Back Squat (5×2)
emom 20
I. 2 back squats *increase weight as needed
II. 2 strict deficit hspu
I stayed with 80kg which is still not where I want to be but I always feel my knees and I am stil kinda getting back to heavier weights after the break. At least the 80kg felt good and not too heavy…

Metcon (Time)
10 strict press 45/30
15 ohs 45/30
20 push press
25 front squat
30 push jerk
35 back squat

This was short and painful, I tried to do as much unbroken as possible, I finished all strict press’ and back squat in one set. The push jerk felt heavy because my arms were already tired…

RX 6:56