Warm-up 10-8-6 of: Goblin squats Clean drops Kip swings Strength 12min EMOTM alternating: 3 strict pull-ups 6 shoulder presses @ 50kg WOD 15-12-9-6-3 of: Box jumps T2B Hang squat cleans @ 50kg Finished in 13:51. I definitely felt the extended rest last 2 weeks. Going to needs some time to get back in shape.
Saturday 15 EMOTM: 3 x Snatches @ 60 for 8 rounds 3 x Cleans @ 80 for 7 rounds Front Squat: 3 x 100, 3x100, 3x100, 5x90 Snatch pull: 3x3 @ 95 Clean pull: 3x3 @ 115 4 rounds of: 10 strict pull-ups 15 Dips Monday Shoulder press: warm-up sets, 3x40, 3x50, 3x60, 3x65, 3x65, … Continue reading Workouts update – at sea level
Weight: 85.6 Snatch warm-up sets, 2x70(f), 1x75, 1x80, 1x83, 1x87, 1x90, 1x70 Clean&Jerk warm-up sets, 1x90, 1x100, 1x105, 1x110(f), 2x90 Front Squat 3x100, 3x100, 3x100 Conditioning 8min AMRAP of: 3-6-9-12-15-… Thrusters @ 45kg Over-the-bar burpees Finished 12 rounds and 5 thrusters. I will probably do this one again soon because I was too tired to … Continue reading Final heavy weightlifting session for 2014
Strength Deadlift ( 5x3 @ 85% BW ): warm-up sets, 3x136, 3x136, 3x136, 3x136 Was supposed to do one more, but ran out of time and my bar disassembled. WOD 300 rope jumps 100 lunges with 10kg plate 50 wall-balls with 10kg ball 3 strict pull-ups on every stop Took it very easy and finished … Continue reading Back to the WODs
Snatch: warm-up sets, 3x70, 3x70, 3x70 Squat Clean & Jerk: warm-up sets, 3x90, 3x90, 3x90 Front Squat: 3x100, 3x100, 3x100 Snatch Pull: 3x90, 3x90, 3x90 Clean Pull: 3x110, 3x110, 3x110
Snatch: warm-up sets, 2x70, 2x75, 2x75, 2x75, 3x70 Squat Clean & Jerk: warm-up sets, 2x90, 2x90, 2x90 Front Squat: 3x100, 3x105, 3x105, 3x105(f), 3x90, 3x100, 5x90 Finished with some skill work on DUs.
Skill: Handstand for time Strength: Clean & front squat 3x20, 3x50, 3x60, 3x70, 3x80, 3x90, 3x100 WOD 21-18-15-12-9-6-3 for time of: SDHP @ 35kg Push Press @ 35kg Broke all but the last 2 rounds in half. Finished in 6:58.
Snatch: warm-up sets, 1x75, 1x80, 1x84, 1x87(f), 1x87, 1x89(f), 1x89(f), got tired at this point, 2x75(f) 1x70 Clean & Jerk: warm-up sets, 1x90, 1x100, 1x105, 1x110, 1x113(f), 2x90 Front Squat: 2x110, 2x110, 2x110 Skill/Conditioning: 10 DUs 1 Bench Press @ 90kg 1 Strict pull-up 10 DUs 2 Bench Press @ 90kg 2 Strict pull-up ... … Continue reading Working on the DUs
Deadlift 1RM: Warmup sets, 1x140, 1x150, 1x160 WOD 50 thrusters with 30kg 50 sit-ups 50 DU 50 burpees Those burpees at the end were rough. Finished in 12:35.
Snatch warm-up sets, 3x70, 3x70, 3x70 All were quite easy and mostly power snatched them. Squat clean & Jerk warm-up sets, 3x90, 3x90, 3x90 These took my breath out after each set. It wasn't easy and it was fun. Front Squat 3x100, 3x103, 3x103, 3x103(f), 5x90, 5x90