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

Next Qualifier Beach Throwdown

Woohoo, it kinda never ends with these qualifiers… We registered for the Beach Throwdown in the Netherlands and the results must be online until Wednesday night. So we did two of three today. I had a wod appointment with one of my fav wod buddies, so I decided to do number 3 another day (I did not know that the deadline is already Wednesday…), so I have to do it somehow on my busy and long working day 😦

https://www.leaderwod.com/en/website/event/22/Beach-Throwdown-2017

QUALIFIER WORKOUT A
With a clock counting up complete as many rounds as possible in 8 minutes of:
16 Box Jump Overs (24”/20”)
8 Deadlifts (regular 100kg / 65kg)
Add 10kg to the deadlift weight when both athletes have completed a full round
Tiebreak there is tiebreak after the last fully completed round of boxjumps.
– We will do that tomorrow

QUALIFIER WORKOUT B
A combined total of 10 attempts (5 attempts per athlete) in a ground to shoulder, shoulder to overhead.
Each athlete has to make exactly 5 attempts at a lift.
The total weight of the lifts is your end score.
You are free to choose in wich order you and your buddy make the lifts.
If an athlete fails an attempt at a lift, the lift counts as 0kg. Every missed lift will count as one of the athletes attempts.
Both Athletes use the same single bar throughout the workout
Athletes are not allowed to deload the bar once the 8 minutes start: the weight must either stay the same or go up at each attempt.
Athletes are allowed to start with a loaded bar and may assist each other in loading the bar.

QUALIFIER WORKOUT C
FOR TIME 27-21-15-9*
Calorie Row
Wallballs 20/14lbs 10/9ft
Pull up
*Both athletes have to complete a full round of every movement before switching to the next.
Each buddy pair will use one rower and wallball.

It was kinda stupid to do Murph on Monday. I was sore, my pull ups felt not that easy and the wall balls sucked because of my legs from squatting and running. We will see how it turns out…
———————–
Heavy Metcon with a partner

200 cal row
10-9-8-7-6-5-4-3-2-1 (you go, I go) bench RX bodyweight (I did 50-52.5)
200 cal assault bike
10-9-8-7-6-5-4-3-2-1 (deadlift 1.5 bodyweight, I did strict weighted pu with a cute 2.5kg plate 😉 – because of tmw’s deadlifts)
300 double unders
10-9-8-7-6-5-4-3-2-1 power clean (we made that up, instead of sled push because it just rained, I started easy with 45 and went up to a medium weight 55)

Haha, it took forever but it was fun. 😀 I have to get back to my welded athlete trainings plan to really work on fitness soon. I really like the structure of the wods and I am feeling a litte bad not taking time to do the workouts. 😦

Berlin Throwdown

So, the next qualifier is already on and I am not sure if I am ready…

http://www.berlin-throwdown.com/

Our box started this competition last year and this year they give another shot. I am in the same team as last year. My strong and daily getting better friend – and me…ohoh. They announced the first wod on Monday and even the cycle in our box id totally different right now, they decided to it as today’s wod. So I skipped the class because I wanna do it on Friday or Sunday.
IMG_4479
I did the welded athlete today and a emom to work on the movements for the first qualifier wod but before I enjoyed an awesome omlette:
IMG_4481.JPG

WARM UP
-30 Cal Row
-30 Air Squats
-20 Push Ups
-10 Strict Pull Ups

SKILL
5 Rounds
20/15 Cal Bike or 30/24 Cal Row
4-8 Muscle Ups (Choose number)

STRENGTH
Squat Snatch
5×2 (Drop and reset) Rising
Start @70% (went up to 45kg, not very good)

STRENGTH
Snatch Pull
7×1 @115% (58kg)

METCON 3 RFT
-15 TTB
-12 Front Squats @135/95
-9 Deficit Strict HSPU (3/1 inches)
10:47.00 Rx

Bar Facing Burpees 10×7
(Rest as needed-Focus on efficiency of the movement and your breathing.)

ACCESSORY
Reverse Hyper
4×25

EMOM 10
a) 15 wall balls (unbroken)
b) 10 pull ups (unbroken)

practice handstand walk

Mobility
1. Forearms
2. Front Rack
3. Ankle Dorsiflexion

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

Tuesday 28/3/17

Warm-up
wrist prep (each position 20sec rock back and forth and/or side to side
palm down first, then backhand fingers pointing back, out, for and inwards9

4x 20sec work, 10sec rest
burpees& swings

Sumo Deadlift (1×2)
20min to find a heavy 2RM
then 10min
3×2 @80% of heaviest set
not too good, only 110kg for 2
3×2 90kg

Metcon (No Measure) 4x
30sec work, 30sec rest
wall facing shoulder taps
strict leg raises
push ups
————————-
LUNCH
————————
e4min for 2 minutes, 10 rounds
30 heavy wall balls (20lbs)
max rep ghd sit ups

bench press (101)
6×2 52.5 kg (day 3, week 1)

snatch e1:30min for 5 rounds
1 power snatch
1 snatch balance
1 snatch push press
30/32.5/35/37.5/37.5/40

seated KB press
12-10-8-6 (10kg, 12kg, 15kg,15kg)

100 push ups for time (5:19)

10×5 strict pull ups

Monday Madness

Wohoo, my day, three classes in a row, this is what I need to get actually tired. 😉

Bodyweight
Warm-up 3x
5 burpees
10 sit ups
15 squats

Metcon (No Measure)
amrap 5:
10 hollow rocks
10 sit ups

amrap 5:
10 kb swings 16/24
10 lunges

amrap 5:
30 sec plank
30 sec knees to elbow

amrap 5:
30 sec walk up to toes
30 sec superman

Metcon (No Measure)
amrap 20:
10 burpees
10 pull ups
10 burpees
10 kb swings 16/24
10 push ups
10 sdhp
10 hollow rocks
4 rds+10 burpees RX

Warm-up
Team #2
3x
20 partner wall balls
20 burpees over partner
—————-
We skipped the warm up…

MädCon U go, I go

Metcon (Time)
5rft
10 pull ups
5 clean & jerk 60/40

Metcon (Time)
5rft
10 s2o 60/40
15 wall balls

Metcon (Time)
5rft
10 deadlifts 60/40
25 du
——————–
Weightlifting
Snatch Day

Tuesday 14/2/17 Happy Valentine’s Day

Warm-up
1x forwards, 1x backwards
15m bear crawl
15m walk up to toes
15m crab walk
15m long lunges

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 (8×3)
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training

Metcon for time
21-18-15-12-9-6-3
c&j 45/35
wall balls
RX 14:00
– my wall balls suck…

—————-
back squat
5x85kg
5×10 65kg

back rack lunges
5×1ß 45kg

shoulder press
5×5 36kg

strict muscle ups
5+3

strict pull ups
10-9-8-7-6-5

practice handstand walk

50 ghd sit ups

Wednesday

Warm-up
3x
5 burpees
10 hollow rocks
10 bulgarian split squats
5min double under work NOPE (foot stabilization)

Mobility 2x
1min each
split stretch
pidgeon position each side
Basic Strength
Front Squat (10×2)
@(30X3)
*increase weight as needed

Metcon
Karen
150 Wall-Ball Shots, 20# / 14#
RX 6:22
Still in too little steps (20,15, 10 or 5s)

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