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

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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

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

Sunday 13/11/16

15094269_1089087734537394_3618223427961945936_nWe started early today and did the heavy madcon first. Afterwards it was just time to play around and do some fun stuff… 🙂

Heavy Madcon
teams of two, three stations, you go-I go

1) 5 back squats (80-85%) I did 82.5kg
Farmers Carry, about 20m (2 KB) I used 28kg, could have gone heavier.

2) Bench Press (80%) I used 50kg
DB push up walk (do a push up on the DB, move forward in the plank position
with the DB in your hand), I only used 5kg DBs (about 10m)

3) 20 sec assault bike
KB rack old walk (2x24kg)

Afterwards team wod, share reps
70 wall balls
50 T2B
50 FSQ
25 strict HSPU
20 muscle ups

Another team wod, one/two works, everyone has to do 50 reps of each movement
high box jumps
pull ups
kettlebell swings (16/20kg)
strict press’ (15/20kg)
toes to bar
wall balls (20lbs/30lbs)
burpees
double unders

That’s it! It was a fun Sunday… 🙂

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