Tue 2 July 2013

Wendler and K-team training

Military press
Warm up: 10 x 20, 5 x 40 - 50 kg.
Work sets: 5 x 60, 3 x 68, 2 x 76 (PR), 1 x 76 kg.
Bonus: 10 x 50 kg w. pause in bottom.

HB back squat
Warm up: 10 x 20, 5 x 40 - 60 - 60 - 100 kg.
Work sets: 5 x 120, 3 x 136, 1 x 152.5 kg.
Not too heavy - but then again Mainz said I didn't go ATG on the 152.5 kg. Wanted to do more singles but didn't have time.

Handstand walk training
I got max 2m. I suck.

Warm up WOD
3 rounds of
50 DUs
5 MUs
20 hang power snatch @ 20 kg

Did everything unbroken, except for a silly mess up on the second round of DUs.

WOD
16 min AMRAP of
Run 400m
8 C2B
10 STOH @ 60 kg

Got 5 rounds in 14:30. Didn't go for the last run.

Team WOD w. Gummi, Coach Panda, Dalya
For time, you-go-I-go:
Diane + Fran + Elizabeth
Fun little WOD, nothing serious. Fucked up my HSPUs because I placed my hands too far from the wall, but other than that it was fun stuff.