6 September 2012

Training with the Fit As Fu*k team (Line and Per) and ms. Merwald.

High bar back squat
4x5 @ 112,5 kg.
Worked on really tightening my core with a rather good result. Squats were not too hard. 5x5 @ 115 next time.

WOD1
18 min 2 man amrap
Buy in: 100 OH squat @ 40 kg + 100 ground-to-overhead @ 40 kg
Then amrap of
60 KB swings @ 24
30 ring push ups
30 pistols

OH squats were easy, we did 10s all the way. Ground to overhead was mostly snatches, but I had to change to clean+jerk for the last three reps of 3rd set of 10s. After that we did 5s. KB swings are my bag so no prob there. Same for push ups. But the pistols fucked us! Gotta practice more. Left leg is ok once i get the balance dialed in, but right leg misses too much.

WOD2

5+5 KB snatch @ 24 kg
50 DUs
5+5 KB snatch @ 24 kg
40 DUs
5+5 KB snatch @ 24 kg
30 DUs
5+5 KB snatch @ 24 kg
20 DUs

5+5 KB snatch @ 24 kg
10 DUs

Just a WOD to strengthen our double unders. Missed 5 times in the round of 50s but did the rest unbroken. All KB snatches were unbroken.

WOD3
21-15-9 of
Toes-to-bar
Push ups

Toes to bar unbroken in round of 21, did two breaks in the round of 15, and one break in the round of nine. Push ups unbroken.

Good day. I have a good feeling abut the team. We just gotta practice our pistols the next two weeks.