Triple Monday

Bodyweight was bad today like really bad: Have you ever tried burpee tuck jumps? No fun at all…

Warm-up 3x (I only did 1 round, ’cause I coached the CF Kids right before)
200m run (100m for me…)
10 shoulder tabs in push up position
10 lunges
10 kips

Metcon emom 15
I 8-10 strict hspu/pike presses- I did it outside and two rounds inside on the hard floor, so I got like 4-5 only in that 1 minute slot
II 30-45 sec L-seated dead hang
III 45 sec crab hold at the top

Metcon amrap 25:

25 burpee tuck jumps
25 candle stick to squat
10 hollow rocks
10 lunges
200m run
4 rounds + 29 or sth
———————-
Warm-up
Snatch position play (skipped it, haha, was totally messed up from the bodyweight wod)

2x
4 nordic hamstrings
10 alfredson calve raises lvl 1

Metcon (No Measure)
2x 30sec work, 30sec rest
front squat (65kg)
pendlay row (1x65kg, 1x60kg)

2min rest

3x
30sec each side, 30sec rest
split squats /w db or kb 820kg dumbbell)
one arm ring rows

2min rest

3x
30sec each side, 30sec rest
one legged rdl /w db or kb (16kg)
even: band pull aparts / odd: band face pull
——————————————-

Weightlifting

Snatch Day

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Thursday 4/5/17

The time is running by so fast, I can’t believe it is already May… :O It seems we qualified again as a team for the French Throwdown which will take place mid June in Paris. My performances were not that good but they are okay for a team to qualify, Mostly upper part stuff, almost no legs (just rowing and burpee box jumps- both not my fav after being not so tall and my ankle injury), nothing long just short and things I am not the best in 😉

Yesterday I just did the class and the welded athlete metcon which hurt… 😉

Warm-up
each position (4-6x rock back and forth and side to side, palm down first, then backhand fingers pointing back, out, for and inwards)

Clean + Jerk Warm Up
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 front squats
3 clean
3 split jerk

Metcon (No Measure) 4x
30sec work, 30sec rest
romanian dl (70kg)
bench press (50kg)

2min rest

4x
30sec each side, 30sec rest
deficit split squat (elevated front foot) w/ barbell (45kg)
one arm db bench press (15kg)

2min rest

4x
30sec each side, 30sec rest
pistols
one arm seated db/kb press (15kg)
——–

50-40-30-20-10
3 min rest
10-20-30-40-50
cal on assault bike, rest 1:1

It kinda took me forever: 44:08 :O

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