Sunday Hero Wod

Well I accidentally scaled because the box wrote lighter weights for women on the board than the hero workout actually has: 42.5 kg (they wrote 40kg) instead of 105 lbs. But because of the run it was challenging anyways, the C&J did feel light, I still could not really cycle them in big sets because I was out of breath from the running… 😉

“Abbate”
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

At least our running distance was a bit too long… 😉

Afterwards I had a good breakfast and went to the box to do some more little stuff at the box

amrap 5 strict muscle ups (I got 21 or 22)
handstand walk

Friday 20/1/17

Warm-up
40 burpees – I was late for class

7min to work on kip/butterfly

Deadlift (1×10)
work up to a heavy set of 10
1×10 90kg

Metcon
2min work, 2min rest
12/8cal row
12 thruster 45/30
Haha, I paced myself wrong, I got faster in the end…
RX
img_3193

——————

5×2 abcksquat 80kg

10 rounds 5 strict hspu+5 strict pull ups (pull ups already felt easier this week)

practice handstand walk

4+3 strict muscle up

Tuesday 17/1/17

Before 10×2 strict muscle ups 🙂

Warm-up
40 swings
20 burpees
80 jumping jacks
Barbell cycling power clean + push jerk
2x
3 power clean 1 stop
3 power clean no stop
3 power clean + push jerk 2 stop
3 power clean + push jerk 1 stop @front rack
3 power clean + push jerk 1 stop @hang
3 power clean + push jerk no stop

Weightlifting
Power Clean + Push Jerk (5x 7+7)
power clean + push jerk
5x 7+7
*do all power cleans first, then the push jerks
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training

I really got upset, my 4th set with 37.5kg felt good but then during the 6th push jerk I felt my left foot and the ankle again, so I had to stop after this set. I would have done 40 easily, without injury and the time off even more 😦

Metcon (Time)
40-30-20-10
deadlifts 50/35
push ups
6:38 RX

Mobility for about 10 min

Back squat
10×35/45/50/55/60/65/70 kg

5×10 front rack lunges
1×35 4x40kg, it hurt 😦

Practice Handstand walk

strict pull ups
1×10 5×3 weighted 10kg

Tuesday WOD and skill work 20/12/16

Warm-up
sally up with thruster (empty barbell)

3x
1 rnd gymnastic swim
1 min good morning hold (empty barbell)
1 min chinese abs (empty barbell)

Metcon “Marzipankartoffel”
in teams of 2
2 rounds
2min each station
1 works, 1 eats cookies 😉

I 10m farmers walk 2×32/24
II slam ball ground to shoulder 50/35
III 10m shuttle sprint
IV partner wall balls over the rig
V sandbag ground to shoulder
VI landmine press 30/20
VII partner pistols

——————
backsquat 6×4 82kg

strict muscle ups 4-4-3-3-3-3

strict pull ups 10×5

strict press
2×5 30kg
2×5 35kg

100 sit ups

Friday 16/12/16

I had to hurry to the box right after work because I will go on a weekend trip tonight, Vienna here we come. I did the 12pm class but because of my foot and now my left arm as well, I had to modify the wod. It really pissed me off because it was a good one…

7sec Tempo Bench Press (1×3)
Metcon (No Measure)
e2mom 20
I. 20/15cal row + 3 muscle ups I just did the row and one strict muscle up (painful)
II. 20 burpees + 3 hspu (I used 2x20kg plates)
*hspu deficit if possible

Afterwards we played a little around. I did day three of 101 squat part (front squat 6×3 70kg)

amrap 30 you go-I go e3mom 1 kin plank

25 squats
10 cal assault
15 lunges (my partner did 30 DU)
20 sit ups

Tuesday5/4/16

Only couple of day until The Berlin Throwdown this weekend…

Berlin Throwdown – Your Fitness Event in Berlin

The team competition will be on Saturday, the individuals will compete on Sunday. I am in a team. It is more kinda a partner thing because we are only two persons… 😉 The wods are not announced yet, so we just play a little bit around, practice skills and we’ll see what happens.

Today I started with a fun part – strict muscle ups: 5×4 – whohooo – felt good. I have to try 7 unbroken in the next days 😉 Afterwards I worked on bar muscle ups, they still suck and did some handstand work practice. The it was time do sth for me:

back squat
8×66
8×72
6×77
2×6 83kg – was heavy but okay…

snatch grip press behind the neck 5×10 15kg, 1min rest
I started it as a new cycle…

snatch high pull 5×4 48kg

Partner Wod

1)buy in 800m run :/
100 partner wall balls men height
80 box jump overs
60 pistols
40 t2b
20 handstand push up
buy out 800 m run

The run is the most difficult part for me because I am not the fastest… The partner wall balls were okay, we got a couple of no reps because of me, I first had to get used to the men’s height in combination with the partner work.

2)you go – I go
10-9-…1
thruster+pull ups 30kg

I did all sets unbroken which seemed to be fine after all the work I have done before

Class – I only did the deadlift part:
Deadlift
3×3 107kg, 2min rest

Let’s see if I can hit 110kg next week…

Monday 27/6/16

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings & 1min 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(ch)+2 power snatch(cd) + 3 OHS Complex (8×1)
1 power snatch (catch high) + 2 power snatch (catch deep) + 3 ohs
e1:30mom 12 *increase weight as needed – las set 47.5kg

1 3 Power Snatch + 3 Overhead Squat | 25 kg
1 3 Power Snatch + 3 Overhead Squat | 25 kg
1 3 Power Snatch + 3 Overhead Squat | 30 kg
1 3 Power Snatch + 3 Overhead Squat | 35 kg
1 3 Power Snatch + 3 Overhead Squat | 40 kg
1 3 Power Snatch + 3 Overhead Squat | 40 kg
1 3 Power Snatch + 3 Overhead Squat | 45 kg
1 3 Power Snatch + 3 Overhead Squat | 45 kg

Metcon (Time)
36 t2b
27 push ups
18 burpees over the bar
9 ohs 60/40
4:42 RX

———————-

6 Back Squats | 66 kg
6 Back Squats | 66 kg
6 Back Squats | 72 kg
6 Back Squats | 77 kg
6 Back Squats | 77 kg

5 Bench Press | 42 kg
5 Bench Press | 45.5 kg
5 Bench Press | 49 kg
5 Bench Press | 52 kg

5 Bench Press | 42 kg
5 Bench Press | 45.5 kg
5 Bench Press | 49 kg
5 Bench Press | 52 kg

Sets
1 Legless Rope Climb
1 Legless Rope Climb
1 Legless Rope Climb

Sets
3 Bar Muscle-ups
2 Bar Muscle-ups
1 Bar Muscle-up

Sets
4 Strict Muscle-ups
3 Strict Muscle-ups
3 Strict Muscle-ups
3 Strict Muscle-ups

100 GHD Sit-ups

Wednesday 1/6/16

Sets
3 Push Jerks | 35 kg
3 Push Jerks | 40 kg
3 Push Jerks | 45 kg
3 Push Jerks | 50 kg
3 Push Jerks | 55 kg

Sets
4 Front Squats | 57.5 kg
4 Front Squats | 63 kg
4 Front Squats | 67.5 kg
4 Front Squats | 72 kg
4 Front Squats | 78 kg

Sets
– 5 Strict Muscle-ups
– 100 GHD Sit-ups

——–
Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups
2x 20 banded good mornings 40 superman

Bench Press (5×5)
7min to warm up
5×5 52.5
*1:30min rest between sets
*add 1-5kg to last week

Metcon amrap 11
9 s2o 45/30
27 air squats
54 jumping jacks
RX 7+47

—————

3 legless rope climbs

Weightlifting Class

3 Push Jerks | 35 kg
3 Push Jerks | 40 kg
3 Push Jerks | 45 kg
3 Push Jerks | 50 kg
3 Push Jerks | 55 kg

2 Split Jerk (Behind The Neck)s | 55 kg
2 Split Jerk (Behind The Neck)s | 55 kg

Furthermore I worked on my foot technique for the split jerk.

Thursday 7/4/16

Thursday is my long day at work, so I only came to the regular class and did some little work afterwards:

Warm-up 2x
15m bear crawl
10 swings
15m crab walk
10 squat

2×10 hollow rocks & 10 superman
squat routine

Back Squat (5RM)
take 20min to find your 5RM
5x92kg, felt good today

Metcon 3x
20 front rack lunges 40/30
max rep strict pull ups
31 pull ups in total (14/9/8)
*score is total reps pull ups

Strict Muscle-up | 1×6 reps

Mini WOD after class:
3 rounds of:
Run, 300 m
20 GHD Sit-ups