Thursday 17/8/17

I think, it was the third ir fourth time I did it…, haha for after the holidays it was okay, 15:46 RX…

Bench last set 42kg – felt heavy

———-

assault bike 15 min 30/30

press 5×3 34kg

deadlift 1×5 87.5 kg

box back squat 8×2 78kg

dumbell kipping hspu practice

muscle up practice

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

Open 17.2

I will just share my you tube link to prove – I did it… I still have to work on stringing my bar muscle ups together in workouts but I admit I do enjoy more working on my other gymnastic skills and focusing on weightlifting… :O

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Saturday – Madcon

Warm-up
40 burpees
*partner holds empty bar overhead
40cal row
*patner holds dead hang
40 wall balls
*partner holds deep squat

Metcon
in teams of 2 for time
amrap 36

100cal row
90 wall balls
80cal row
70 burpees over the erg
60cal row
50 t2b
40cal row
30 hspu
20cal row
10 muscle ups

1+222 RX

————-

bench 5×5 55kg
press 7x40kg 5×10 30kg
overhead squat 5x55kg
practice handstand walk
10 srict pull ups

Friday 13/1/16

I went straight from work to the box to do the 12pm class and prepare the CF Kids class afterwards. It is really cool because it gives me some more time afterwards for being lazy. 😉 Winter sucks in Berlin, it makes you really tired and unmotivated, you just wanna stay in bed because it is dark the most time of the day. Time to travel again…

Warm-up
40 burpees (because I was too late ;:)

3x
10 bulgarian split squats each side
5 good mornings w/ increasing weight
then

take 7min to work on kip/butterfly
Basic Strength

Snatch Grip Deadlift (1×3)
2×9
2×6
4×3
*increase weight as needed
I finished up with 3x85kg

Metcon (Time) 13 min timecap
10rft
8 t2b
2 bmu
10 push ups
RX 7+9

———–

after Class
10 rounds
5 strict pull ups
5 strict HSPU

Afterwards I worked on my squat clean, went up to 2x60kg, was okay, still feel I haven’t done it for a while 😦

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

Tuesday 15/11/16

Warm-up 3x
20sec work, 10sec rest
one legged burpee
straddle hollow rock
hold bottom of wall squat

2x
10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 ring mu
(20min)

Back Squat (10×6)
e3mom 30
10 kipping hspu
6 back squats 100/70
2 muscle up
*hspu deficit if possible – I used 15kg+10kg plat all rounds

————
deadlift
9-9-9 80kg, unbroken

emom10
clean complex misfits @ 70% (46kg)
pc-pj-fsq-hsqc-sj

power snatch 30 sec on/2:30 rest @65%
5 rounds, drop and reset
I did 7 reps, last set 8 reps, 32,5kg

Partner wod ygIg
20 rounds (10 per person)
10 t2b
15 wall balls (everything unbroken)

weighted strict pu (always 1)
9x10kg
11x15kg

Thursday 16/9

Long day at work, so I just came in for the wod…

Warm-up
100 single under

2x
10 burpees
10 plank to push up
10sec hanging L-Sit
20sec wall facing handstand hold
Basic Strength
Shoulder Press (1x Max)
5min warm up
1×5 @65% 31kg
1×5 @75% 36kg
1×5+ @85% 5x41kg
1×20 @50% 25 (little break after 15 reps)

Metcon (Time)
20rft
5 push ups
5 t2b
5 box jumps
RX 13:26

Tuesday 6/9/16

I went right after school to the box which is always a bit hard for me without having a little rest and then doing the wods for about 4 hours but I made it. It was not my best performance but still okay…, I guess 😉

1. Warm-up
Pigeon Pose 2:00 per side
Then
3 Steady Rounds:
20 Box Jumps
12 Single-Leg Kettlebell Deadlifts
8 Ring Dips

5a. Met-Con
4 Rounds for Time:
20 Alternating Pistols
15 Deadlift 205/135lbs
10 Muscle Ups

2. Strength
Deadlift – 1×4 Heavier than Week 2
Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1. Still to light: 100kg

3. OLY
Pause Low Hang Snatch – 7×2 @ 80-90% (35kg)
Drop and reset after each rep.

As u can see I changed up the order a bit (numbers) because I wanted to do the 5pm class and decided to do the metcon right after the warm up to be recovered for the class, well I think I was a bit slower than normally during the regular class because of the work I did beforehand but I am sure it helps me for my overall fitness. The bitchwork I did after the class, yeah, even more running :/

CLASS

Warm-up 3x
15 swings
25 jumping jacks

2min partner split stretch
2min partner shoulder stretch

Snatch
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 power snatch
5 snatch
5 snatch balance

Snatch (30×1)
5min warm up
e30sec for 15min
1 snatch
*@70% of 1RM snatch
35kg

Metcon (Time)
1 mile run
5x
14 t2b
7 s2o 70/50
The run took too long… When will I finally see results getting better at this?!? I took my time on the s2o, before my vacation I kinda would have done them faster and unbroken, so “Hallo weakness!”
I finished 3 rounds plus 5 t2b, not happy with the result…

Buy out:
4. Bitch Work
Sprint 300m x 8
Rest 3:1 (Rest is 3 times longer than each run takes)

The longest interval was the first one, about 1:05 min, the fastest the last one, about 0.59 min

The best thing came afterwards: Burger Night…, I was kind of healthy and just ate a veggie burger plate with no buns and (to many) sweet potatoe fries 😉