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

Tuesday 28/3/17

Warm-up
wrist prep (each position 20sec rock back and forth and/or side to side
palm down first, then backhand fingers pointing back, out, for and inwards9

4x 20sec work, 10sec rest
burpees& swings

Sumo Deadlift (1×2)
20min to find a heavy 2RM
then 10min
3×2 @80% of heaviest set
not too good, only 110kg for 2
3×2 90kg

Metcon (No Measure) 4x
30sec work, 30sec rest
wall facing shoulder taps
strict leg raises
push ups
————————-
LUNCH
————————
e4min for 2 minutes, 10 rounds
30 heavy wall balls (20lbs)
max rep ghd sit ups

bench press (101)
6×2 52.5 kg (day 3, week 1)

snatch e1:30min for 5 rounds
1 power snatch
1 snatch balance
1 snatch push press
30/32.5/35/37.5/37.5/40

seated KB press
12-10-8-6 (10kg, 12kg, 15kg,15kg)

100 push ups for time (5:19)

10×5 strict pull ups

Triple Monday :) 21/3/17

Warm-up
10 hollow rocks
5 squat jumps (I came late ’cause of teaching CF Kids class…)

Metcon (No Measure)
in teams of 2:
you go, i go

amrap 10:
10 squat jumps
10 pull ups (could go unbroken almost (every?) set)

amrap 10:
10 push ups
10 t2b (did unbroken)

amrap 10:
10 hollow rocks
10 sit ups

amrap 10:
30 sec du
20 burpees

amrap 10:
20 kb swings
20 sdhp (20)

WOD
Warm-up
I skipped it because of bodyweight…

amrap 9
20 power snatch 35/25
20 wall balls
5+31

rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 9
15 front squats 35/25
15 pull ups
9+19

rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 9
10 strict press 35/25
10 burpees otb
9+14
——————

Weightlifting
– snatch day :/

5 Snatch Balances | 25 kg
5 Snatch Balances | 30 kg
5 Snatch Balances | 35 kg
5 Snatch Balances | 40 kg
5 Snatch Balances | 40 kg

3 Hang Squat Snatches | 25 kg
3 Hang Squat Snatches | 30 kg
3 Hang Squat Snatches | 35 kg

2 Squat Snatches | 35 kg
2 Squat Snatches | 40 kg
1 Squat Snatch | 42.5 kg
1 Squat Snatch | 45 kg

11 Back Squats | 75 kg
10 Back Squats | 75 kg

Monday 6/3/17

My fav day, three classes in a row, this feels like a proper trainings day…

Warm-up
10 ring rows
10 push ups

Metcon (No Measure)
emom 10
5 strict pull ups

emom 10
5 strict ring dips

Metcon (No Measure) in teams of 2
amrap 25:
50 burpees
100 pull ups
50 du
200 squats
50 burpees
100 push ups
50 du
———————–
Warm-up
20 burpees
*partner holds empty bar overhead
30cal row
*patner holds dead hang
20 wall balls
*partner holds deep squat

Metcon (Time)
*one does one round, one rests
8rft
10 burpee over bar
10 t2b
10 dl 80/55
RX

3min rest

Metcon (Weight)
8min to work up to a heavy set of 3 front squat from the floor
*score is weight partner A + weight Partner B
I did 70kg

3min rest
Metcon (Time)
*one works one round, one rests
8rft
10 box over
5 strict hspu
5 strict pull ups
RX
——————
weightlifting class
Snatch

5×5 snatch balance
4×3 hang snatch
1×2 40kg

snatch pull
5 40kg
5 45
5 50
2×5 55

bsq
10x65kg
8×70
7×75
6×80

Wednesday 14/12/16

Still not 100%…, my ankle got better, I kinda walk “normal “now but I can not do all movements. Today I did squat snatches for the first time. I did not use a lot of weight because I am still in a little pain and it does hurt… 😦

During the weightlifting class I startes doing some split jerks but I used less less weight and just did a couple of them before I switched back to push jerk.

Warm-up 4x
20sec work, 10sec rest
plank to push up
handstand hold
Weightlifting

3 snatch dl + 3 snatch pull + 3 power snatch + 3 ohs + 3 snatch balance + 3
5x
3 snatch dl
3 snatch pull
3 power snatch
3 ohs
3 snatch balance
3 snatch
*start with empty barbell, increase weight as needed
*rest 1-2min between sets
32,5kg 😦

Metcon 4rft
25 ohs 20/15
15 t2b
5 wall walks
RX 10:02

Monday 4/7/16

Happy 4th of July everyone!!!! 🙂 Three more weeks to go till we fly to Chicage, staring our road trip, sooooooooo excited!!!!!!!

Today I did the 8pm class because of my work schedule…, I only did the class, no time for extra work…

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings &n1min ankle dorsflexion w/ bar

Power Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 snatch grip press behind neck
5 high snatch balance
5 power snatch

Weightlifting
1 power snatch + 2 snatch balance + 3 ohs
e1:30mom 12 (catch deep) *increase weight as needed
25/25/30/30/35/35/40/45

Metcon (2 Rounds for reps)
amrap 3
3 thruster 45/30
3 strict pull ups
30sec rest
amrap 3
6 front rack lunges 45/30
6 pull ups
30sec rest

This was short but really intense…RX 199 reps in total

Tuesday 12/4/16

Before Class

Sets
5 Back Squats | 62 kg
5 Back Squats | 67 kg
5 Back Squats | 72 kg
5 Back Squats | 77.5 kg

Sets
5 Front Squats | 52.5 kg
5 Front Squats | 57 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

Sets
3 Snatch Balances | 31 kg
3 Snatch Balances | 31 kg
3 Snatch Balances | 35 kg
3 Snatch Balances | 36 kg
3 Snatch Balances | 36 kg

Sets
1 3 Position Clean | 50 kg
1 3 Position Clean | 50 kg
1 3 Position Clean | 53 kg
1 3 Position Clean | 53 kg
1 3 Position Clean | 53 kg
————————————–
Warm-up 2x
50 single under
5 push ups
5 ring rows
2x
10 side to side hang
10 scapula push ups

coordination drill
2min catch reaction

Bench Press (7×7)
5min to warm up to 60%
then 7×7
*rest exactly 1min between sets
37kg

Metcon 5rft
20 swings
15 push ups
I changed the KB swings to 7 strict pull ups because of my cold… I did not do it for time…

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

Tuesday – Spring Break 23/3/16

Warm-up 2x
15m bear crawl
15m crab walk
2x
10 side to side hang
10 scapula push ups

3x 1min work on du & 1min foot work + juggling

Bench Press (5×10)
5min to warm up to working weight
then 5×10
*rest exactly 1min between sets
*add 2,5-5kg to last week
40 kg

Metcon (AMRAP – Reps)
3x1min each station
I. wall balls
II. cal row
III. kb lunges 24/16
RX 187

Sets
5 Back Squats | 67 kg
5 Back Squats | 72 kg
5 Back Squats | 77 kg
5 Back Squats | 82.5 kg

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

Weightlifting
1) Snatch Balance
2×2 29kg
3×2 34kg

2) Overhead Squat
5x 35 kg
5x 40
3x 45
3x 50
3x 55

3) Power Clean/Clean
2x 1+2 46kg
3x 1+2 49kg

WOD 2 amrap 10
20 DU
2 rope climbs
1 MU
40 DU…

I finished 80 DU and 2 rope climbs, not that good but I was already tired and a bit lazy… 😉

Strict pull ups
5×5 weighted 5kg
5×5

Monday – no deload week anymore

I enjoy the next three workout days because of my one week break I can train at 12pm and do my extra training right afterwards without any time pressure…
I love that…

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows
3x
10 kips or caterpillar
10 squats

Gymnastics
Weighted Pull-ups
emom 20
I. 2 weighted pull ups 5/10/12/12/13.25kg
II. 6 backwards weighted lunges from the floor (normal rack position) 5x50kg
*find working weight in first 10min and stick to that weight

Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
35/25
RX 278 reps

——-
Sets
5 Bench Press | 42 kg
5 Bench Press | 48 kg
2 Bench Press | 51 kg
3 Bench Press | 54 kg
1 Bench Press | 60 kg

Sets
5 Shoulder Press | 30 kg
4 Shoulder Press | 32 kg
4 Shoulder Press | 37 kg
4 Shoulder Press | 39 kg

Sets
3 Snatch Balances | 29 kg
3 Snatch Balances | 29 kg
3 Snatch Balances | 31 kg
3 Snatch Balances | 35 kg

Sets
10 Deadlifts | 75 kg
10 Deadlifts | 75 kg
10 Deadlifts | 75 kg
10 Deadlifts | 75 kg
10 Deadlifts | 75 kg

3 rounds of:
20 Toes-to-bars
20 Handstand Push-ups
20 Pull-ups
20 GHD Sit-ups