Sunday 22/5/16

Finally over with all the quali wods, I am kinda over it and wanna go back to regular training without the feeling the pressure…

6 min timecap
– Row 500m
– FInd your 2 RM front squat

This are not my fav movements, even I like squatting, I do not see a big progress with my front squat. My hatch program is almost over, I ll try sth new afterwards.

I warmed up and decided to do 82kg which is not very heavy for somebody like me… 😦 The row was exhausting, I finished 1:45.8, not super fast but okay, I guess. I took some rest and hit the 82kg twice. The first felt really heavy, I was scared I wouldn’t make the 2nd one… Tomorrow we will see where our overall standing will be.

I am so happy it is over now BUT now O have to actually focus on the competitions: Budapest Throwdown and French Throwdown is coming up in June… :O

Sets
2 Snatches | 35 kg
2 Snatches | 40 kg
1 Snatch | 43 kg
1 Snatch | 43 kg
1 Snatch | 43 kg

8:00 AMRAP:
15 Deadlifts, 90 kg
20 GHD Sit-ups
50 Double Unders

Strict Pull-ups : 10×5

Rope Climb (Legless) : 3×1

Wednesday 4/5/16

Here we go, the first Berlin Throwdown (http://www.berlin-throwdown.com/) qualifier wod was posted on Monday. First I was not happy about doing it in the regular class but on the other hand because we are on the team division my wod will be a bit different – instead of doing five rounds it will be a chipper: 50 burpees over barbell, 50 power snatch and 50 ohs, no time cap… :O

It was actually good to do the 5 rds version to work on the movements, feel the snatches and think about how to cycle them. We will do the wod on the weekend.

Sets
5 Back Squats | 62 kg
5 Back Squats | 67 kg
5 Back Squats | 72 kg
5 Back Squats | 72 kg

Sets
5 Front Squats | 52.5 kg
5 Front Squats | 61 kg
5 Front Squats | 65.5 kg
5 Front Squats | 70 kg

Sets
8 Bench Press | 42 kg
6 Bench Press | 49 kg
4 Bench Press | 55 kg
4 Bench Press | 58 kg

Sets
5 Shoulder Press | 36.5 kg
4 Shoulder Press | 38 kg
3 Shoulder Press | 40.5 kg
3 Shoulder Press | 43 kg

Strict pull ups 7 rds
5 regular
3 weighted 5kg
1 weighted 10kg

CLASS
Warm-up 4x
20 jumping jacks
10 squats

Hang Clean + Split Jerk 2x
5 clean deadlift
5 hang clean high pull
5 hang power clean
5 front squat
5 hang clean
5 split jerk
(20 min)
Weightlifting
Hang Clean & Jerk Complex (7×2)
hc + split jerk
67.5 but failed the 2nd jerk, too scared again :/

emom 14
1 hpc + 1 jerk
*increase weight every 2nd set

Metcon
BTD 16.1 – Individual, Team A, Scaled (Time)
5rft
10 burpees over the bar
10 ground to overhead 45/30 – s30/20
10 overhead squats 45/30 – s30/20
RX 9:47 min, did not go all out and worked out before, so the time was okay, can go faster…

WOD and Training – March 2nd, 2015

We have kinda transition week before we test some weights and start a new cycle.

Warm Up
2x
DU ladder
10 squats
10 push up
10 KB swings (16kg)

Weightlifting Jerk
5×3 25/20/35
4×3 40/45/45
3×3 50/52.5/55

55 felt totally fine, just when the weight is on my shoulders it feels scary, I can lift much more if I would do a good split jerk but I am scared getting under that bar when it gets heavier…

EMOM
1) 4 (weighted) chin ups / 5kg
2) 2 tempo inverted push ups, 3 plyo push ups (20kg plates)

WOD amrap 12 (which is differerent from the original, there was a timecap of 12 min)

Bratislava Qualifying WOD 15.1
30 double unders
30 thruster 20kg
10 burpees over barbell
30 Double Under
20 thruster 30kg
20 burpees over barbell
30 double unders
10 thruster 40kg
30 burpees over barbell

I finished 1 round plus 30 double unders RX

Afterwards I worked on different things

1) front squat emom 8
3 squats @ 80% of one rep max = 66kg

2) deadlift 1-1-1-1-1 100kg

3) benchpress 5-5-5 30/36/41kg

4) emom 10 – 1 strict muscle up

5) 5×3 weigted strict pull ups (5kg)

6) 10 unbroken strict pull ups

7) strict ring dips and a couple of strict HSPU