Weight: 86.5 Waist: N/A Weightlifting Snatch: warm-up sets, 2x70, 2x75, 1x80, 1x83, 1x86(f), 1x86(f), 1x86(f), 3x75 I keep failing on the 86s, but I'm not too worried. I'll get there within a 3-4 workouts. Clean&Jerk: warm-up sets, 2x80, 1x90, 1x100, 1x105, 2x90 Front Squat with hold&bump at the bottom: 2x90, 2x100, 2x103, 2x103 Slowly adding … Continue reading Moving forward
Weight: 86.5kg Waist: N/A Strength 10 Back Squats: 20-40-60-80-100-110(f) It was nice that I was able to complete the 100kg round. Last time I was done on 90kg. WOD 2-4-6-8-10 of: Power clean @ 50kg Ring dips Shuttle Finished in 7:12min. Finisher 3x30m of farmer's walk with half-bodyweight in each hand.
Wednesday: Had only 22min to figure out a workout. So I did. Front Squat: warm-up sets, 2x90, 2x95, 2x100, 2x105, 2x110 9min AMRAP: 5 snatches @ 60kg 5 strict dips 5 strict pull-ups Finished 3 rounds and 3 snatches. Since I started the snatches with no warm-up whatsoever, I tweaked my knee and shoulder. Friday: … Continue reading Workouts update
Strength Push Press: 5x20, 5x40, 5x50, 5x60, 5x70, 5x80 WOD 5 rounds of: 5 deadlifts with 80kg 10 over-the-bar burpees, facing the bar Finished at 6:38. I don't think I could've done it any faster, but I should be able to, at least I was able to push 100% on the whole workout for a … Continue reading Short and sweet
Friday Deadlift: Warm-up sets, 3 reps every 10kg, 3x3x120 20min AMRAP 5 pull-ups 15 thrusters @ 35 15 windshield swings Finished 6 rounds and 5 reps. Saturday Snatch: Warm-up sets, 2x65, 2x70, 1x75, 1x80, 1x83, 1x85f, 1x85f, 1x85f, 2x75, 3x70 C&J: ... , 1x90, 1x100f, 1x100, 2x90 Bump Front Squats: 2x90, 3x95, 3x100, 3x100, 3x100
Weight: 86.7 Waist: 79.8 Strength Snatch: warm-up sets, 2x60, 2x70, 2x75, 2x75, 2x75, 4x60 Clean&Jerk: warm-up sets, 2x60, 2x70, 2x80, 2x90, 2x95, 2x100 Front Squat: 2x90, 2x95, 2x100, 2x100, 2x100 Rested about a minute between the snatch sets, and about 2min for the heavier C&Js. The Front squats were a lot easier and cleaner than … Continue reading Fun times at the gym
Skill Snatch: Worked with triples up to 75kg. Conditioning 10min AMRAP: 8 deadlifts @ 35kg 6 power cleans 8 push presses 6 reverse lunges (each leg) Completed 4 rounds and 3 push presses. Scaled it down from 45kg.
Went to the CrossFit gym for the evening class. After some light warm-up and quick stretching, we moved on to some strength work. Strength Deadlift 3-3-3-3-3-3-3-3 40-60-80-100-110-120-130-140kg WOD 5 rounds of: 6 power clean of 40kg 9 wall balls with 6kg 12 dumbbell push-press (6 each arm) with 17.5kg 200m run with wall ball 6kg … Continue reading Start scaling
Weight: 87.5 Waist: N/A Went to the local CrossFit gym for the evening workout. After some stretching we did some skill work on overhead squat. Did a couple reps on 20-30-40-50-60-70 and then finished with 2x1 @ 80kg. Didn't feel heavy, so I concentrated on my form. WOD 2 rounds for time of: 5 Deadlifts … Continue reading Working on capacity
Wednesday Went to the local CrossFit gym. Skill Power Snatch Worked mostly on my technique, without putting weight on. The heaviest I went with was 60kg. WOD 21-15-9 SDHP Pull-ups Swings Burpees Finished in 20 minutes and it was a struggle. My aerobic capacity is completely off. Saturday Went to the weightlifting gym, but the … Continue reading Workouts update