Wednesday 2/3/16


I tested my shoulder press today but I’ll probably will do it again this week, felt a bit heavy…

1 Shoulder Press | 47 kg

A baby PR, one kilo…, mmh
I tried 48kg first but did not work, will retest…

Snatch Balance 1-1-1-1-1-1-1
40 kg, 40 kg, 45 kg, 45 kg, 45 kg, 45 kg, and 50 kg |

3×10 strict pull ups

Warm-up 3x
15m bear crawl
12 squats
9 kip or caterpillar
6 burpees

squat routine

Back Squat (1×1) take 20min to find new 1rm back squat

I skipped that and tested my bench press because my Hatch program is over.
I got 62kg but with this little racks, I think I also can get 64kg, a little recovered and with the normal rack, where you feel comfortable and safe…

Metcon (No Measure)
emom 20
I. 8 t2b
II. 8 ohs 20/15 I went up with the weight because it felt good, still light, last sets with 30kg…

This was nice to work on my T2Bs…

Tuesday 1/3/16

6 Back Squats | 67 kg
6 Back Squats | 77 kg
6 Back Squats | 82.5 kg
6 Back Squats | 82.5 kg

5 Front Squats | 52 kg
5 Front Squats | 57 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

5 Push Jerks | 45 kg
5 Push Jerks | 45 kg
5 Push Jerks | 45 kg
5 Push Jerks | 45 kg
5 Push Jerks | 45 kg

Practice Muscle Ups…

Warm-up 3x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

Power Clean 2x
5 clean deadlift
5 clean high pull
5 power clean

Power Clean (1×1)
take 20min to find new 1RM power clean
This was a fight with the stupid 70kg, I needed four or five attempts but finally got it. I would have been so upset with me if I wouldn’t have make it… Still, 70kg is so far away from really good. Welcome technique mess!!!!

Fran (Time)
Thrusters, 95# / 65#
3:37 RX Yessssss, I got a new PR

Buy out
50 partner ghd medball sit ups


Warm-up 2x
20 swings
10 lunges
30sec good morning stretch
2:30min reach the wall
2:30min ball juggling

Deadlift (1×1)
take 20min to find your new 1RM
😦 no way 115 kg was okay but heavy – 122kg never ever 😦

“traffic lights” (Calories)
emom 20
I. 30sec row for max cal
II. rest
115 CAL

Tuesday 15/12/15

Fran Time- long time not done… I felt a bit scared of this lady. My left hand still has a blister somewhere under my skin and I can’t get rid of it. I even tried a hand baths… Still there. I improved my time by more than 1 minute, lol, this is what I said yesterday… The only thing that is still fine are endurance wods or light barbell wods… 😉

Warm-up 2x
3 burpees
5 turtle get up
7 ring rows
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

3x max reps strict ring dips
*rest exactly 1min in between sets
*this is a test. stick to the standards and do your best.
16/10/7 reps

Skill 2x
2:30min work on kipping/butterfly pull ups
2:30min row

Fran 42.5/30
3:45 RX

Tuesday 15/9/15

– back squat 2×8 76kg
– power clean 3×5 46kg
– 3 push jerk + 3 OHS (jerk grip) 15/20/25/30/35kg

100m m row
25 handstand push up
750m row
15 handstand push up
500m row
10 handstand push ups
My rowing was not good, my average paste too slow… (about 13:22 min)

1x 600m run

2x 10 swings
8 ring rows
6 squats
4 pass through
2 squat jumps

5 snatch deadlift
5 snatch high pull
5 ohs
5 snatch balance
5 snatch

Snatch (1×1)
warm up in 15min
then 10min to go for a new 1RM
I finished with 46kg, not very good, 1kg PR… I have to stay focused and work on my snatch…!!!!

3 sets max rep HSPU

Day 2 testing week… Back squat and bar muscle up wod 7/7/15

3min run
3min row
squat routine
10 squats
8 dl w/ barbell
6 good mornings w/ barbell
4 front rack lunges w/ barbell

Basic Strength
test either back squat OR deadlift. you decide.
take 20min to find 1RM
*take 5-7 sets to warm up
I did back squat today and finished 105kg PR 🙂

Metcon (Time)
21 thruster 40/30
9 bar muscle ups
15 thruster 50/35
15 c2b pull ups
9 thruster 60/40
21 pull ups
(15min timecap)
OH YEAHHHHHH RXXXXX!!!!!! Bar Muscle Up…. 10:57, so proud

5min row or 5min run

Testing Week Monday 6/7/15

1x 600m run
1x du ladder

7 scapula pull ups
5 T’s
7 ring rows
5 push ups

Basic Strength
Bench Press (1×1)
take 20min to find 1RM
*take 5-7 sets to warm up 57.5kg

3x max reps strict pull ups (AMRAP – Reps)
max reps strict pull ups
*rest exactly 1min in between sets

Metcon (AMRAP – Rounds and Reps)
amrap 7
16 du
8 burpees
RX 9+16

5min row

Training Session B 😉
Rhein Neckar WOD

Overhead Squat (60/65/70/75% from aiming goal)
2x 7×43
2x 5 47
1×5 50kg

Clean Pull (60/65/70% from aiming goal)
2×3 (45/49/52kg)

Split Jerk (65/70/75% from aiming goal)
2×3 47/51/54kg