Monday Madness

Wohoo, my day, three classes in a row, this is what I need to get actually tired. 😉

Bodyweight
Warm-up 3x
5 burpees
10 sit ups
15 squats

Metcon (No Measure)
amrap 5:
10 hollow rocks
10 sit ups

amrap 5:
10 kb swings 16/24
10 lunges

amrap 5:
30 sec plank
30 sec knees to elbow

amrap 5:
30 sec walk up to toes
30 sec superman

Metcon (No Measure)
amrap 20:
10 burpees
10 pull ups
10 burpees
10 kb swings 16/24
10 push ups
10 sdhp
10 hollow rocks
4 rds+10 burpees RX

Warm-up
Team #2
3x
20 partner wall balls
20 burpees over partner
—————-
We skipped the warm up…

MädCon U go, I go

Metcon (Time)
5rft
10 pull ups
5 clean & jerk 60/40

Metcon (Time)
5rft
10 s2o 60/40
15 wall balls

Metcon (Time)
5rft
10 deadlifts 60/40
25 du
——————–
Weightlifting
Snatch Day

Tuesday WOD

It is the last week before the deload week, then there will be the testing week.
Warm-up
2min row
2min banded glute activation
2min plank
2min partner split stretch

Deadlift (3×3)
7min to warm up
3×3
*increase weight 1-10kg
3x110kg

amrap 12
21 deadlifts 60/40
15 fsquat 60/40
9 s2o 60/40
3rds+5 RX
then with no rest
1-Mile Run (Time)
Max Effort 1-Mile Run
This was exhausting. I needed 8:31 on that.

Saturday Morning

Saturday morning after trying 16.3 felt kinda good, Saturday afternoon didn’t… Haha, after my coffee I wanted to leave the house for my afternoon session but on the way down, I made a u turn and went back to the apartment. I was so tired, sore and unmotivated that it made no sense at all to go back to training and practice bar muscle ups and do some extra work. So I decided to do my grocery shopping instead and stay in bed for another hour… 🙂 Best idea ever…

Warm-up 3x
15m wheelbarrow
10 hollow rocks
10 superman
10 squats
2x 2:30min row/ work on kip/butterfly pull up

3x snatch position play
3x ohs position play

Metcon in teams of 2
for time
one works, one rests
100 hps 30/20
100 burpees over the bar
100 pull ups
100 s2o 30/20
15:42 RX

At night, still feeling tired I enjoyed a nice dinner with awesome non-al drinks…, getting ready for my next 16.3 attempt: