7 May 2013

Crazy volume day in the garage

GVT front squat (heels on 2.5 kg plates)
Warm up: 10x20, 10x40, 10x60.
Work sets: 10s x 10r x 70 kg (90-180 sec break between sets).

GVT supersets - strict ring dips and strict pull ups
No warm up (like Chuck motherf***ing Norris)
Strict ring dips: 10s x 10r x BW.
Strict pull ups: 5s x 10r x BW, then 7 - 7 - 8 - 8 -8.

Yowser!!

K-team training (with insane coaches: MANIXXX and Sebberlicious)

WOD #1
EMOTM 14 minutes
Odd minutes: 4 MUs
Even minutes: 4 deficit HSPU @ 16 cm, then 4-6 pistols.

I was pretty happy with my MUs, only broke up 2 sets, and got quite efficient on the kip, which I had to as all my pulling and dipping power was gone from all the shit I did 30 minutes earlier. Deficit HSPUs are not my bag baby (I'm 91-92 kg at the moment which is a lot to press for my tiny girl shoulders) so I reduced from 5 per round to 4 (which was also too much, actually).

WOD #2
20 minutes to establish heaviest DT (one round):
12 deadlift
9 hang power clean
6 shoulder-to-overhead

Result: 80 kg. It actually wasn't too hard. Tried 85 but my grip failed at the 9th HPC (would have gotten the full round if I hadn't lost it there since my overhead game is good for this weight).

That was IT. Good day. Sore elbows now. But a happy feeling in my tummy.

6 May 2013

Rest day.

5 May 2013

Elizabeth
21-15-9 of
Squat clean @ 60 kg
Ring dips

Time: 6:30.

Buddy WOD with Gummi
6 rounds, you-go-I-go of
400 m run
15 KB high swings @ 24
10 sit atomic situps

Time: don't know. But I was F A S T.

4 May 2013

Rest day.

3 May 2013

Fuck up the legs even more day.

Warmup run 7.4 k
Time: 38 mins. Avg. speed of 11.7 km/h.

Fun with Numsepikken in the Garage:

Push press
5s: 20, 40, 50, 60.
3s: 70, 80, 85, 90, 95 (5 kg PR).
1s: 100, 105 (5 kg PR).

Chin ups
5s: BW, 10.
3s: 20, 25, 30, 35, 40.

Ring dips
5s: BW, 10, 15, 20, 25, 30.
2xME @ BW: 17r, 13r.

And that was all I could do today. My legs are S H A T T E R E D from the squats, prowler and lunges yesterday combined with the run and my fat ass today.

2 May 2013

Fuck-up-the-legs-day

GVT wave back squat
Warm up: 10x20, 10x40, 10x60, 10x80.
Work sets: 10s x 10r x 90 kg.

Team WOD w BCFFF MANIZ against numsepikken and Gümmi
For time (partners split reps but both run every round)
Run 400 m
21 Atlas stone to shoulder @ 50-60 kg
Run 400 m
21 HSPU
Run 400 m
21 OH squats @ 60 kg
Run 400 m
21 KB snatch @ 40 kg
Run 400m
21 STOH @ 60 kg
Run 400 m
60 Burpees

Time: 22:15. Numsepikken (Brandt) said that we cheated on the burpees, but we didn't, we just did them way faster than them.

You-go-I-go w BCFFF MANIXXX and The Gümster
5 rounds for time
20 m overhead lunges w barbell @ 40 kg
20 prowler push loaded with 50 kg

Time: don't know.

1 May 2013

Rest day.