2 Jan 2013

Handstand walk practice
Got 1,5 m

Ring dips practice
Got 10

OH squat test w/o weight
Felt unstable but not painful

Front squat
5x10x80, 2x7x80.

Bench press
5x10x75, 10x65

8 rounds
1 clean - 2 jerk @ 90 kg
5 strict pull ups

30 Dec 2012

Military press
5x20, 5x40, 5x50, 5x60, 3x65, 3x65, 4x65

BB superset
Pendlay rows 5x10 @ 67.5 kg
Bench press 5x10 @ 67.5 kg

Jerk, heavy 1
First jerking session since shoulder injury.
3x40, 3x60, 3x80, 2x90, 100, 105, 110, 115 (fail), 115, 117.5 (fail).
Tied my PR from before the injury.

29 Dec 2012

Back squat 5x5 @ 122,5 kg
Felt heavy. 5th rep was very tough on 3rd, 4th and 5th set.

Weighted chin ups 5x5 @ 25
Felt easy.

7 rounds for time
20 m prowler loaded w 30 kg
10 push up
10 atomic sit up
20 m prowler
10 swings @ 32 kg

Time: 12:00

Swings hurt the shoulder.

25 Dec 2012

Outlaw 12 days of Christmas


1 Clean & Jerk @ 100 kg
2 Ring Dips (did RDs instead of Muscle-Ups du to shoulder)
3 Box Jumps @ 80 cm
4 Hang Squat Clean @ 50 kg (did cleans instead of snatches due to shoulder)
5 Bar Facing Burpees
6 Push Press @ 50 kg
7 Pistols (alternating)
8 T2B
9 Wall Ball @ 9 kg
10 C2B Pullups
11 HSPU
12 Front Squats @ 100 kg (no racks)

Time: 43 mins. Was through everything but the squats in 35 minutes. Obviously saved some time by scaling MUs and snatches. On the squats I did 1-2-2-2-2-3. Weak legs.

24 Dec 2012

Military Press
5x65, 5x65, 4x65, 5x62,5, 5x62,5.

Rows
10x72,5, 10x72,5, 10x72,5

WOD that I don't remember

18 Dec 2012

Buddy WOD w Louise
30-20-10
Squat clean (80 kg/50 kg)
Strict chest-to-bar

Reps can be divided between athletes as you wish.

Time: 10:50.

3 rounds of
10 toes-to-bar
50 DU
7 HSPU

Time: 4:59 (everything unbroken)

17 Dec 2012

Pendlay rows @ 70 kg
10 x 10r.
1:30 breaks. Felt good, felt like there was decent symmetry in the pull and I was able to keep the breaks around 90 secs all the way through with no failed reps. Rowing 7 metric tonnes actually sounds like a lot. 72.5 kg next time.

Military press @ 62.5 kg
5 x 5r + 10r @ 50 kg.
Felt good and more secure than 62.5 kg has ever felt. New technique with harrow grip and keeping the elbows in is really paying off.

Weighted chin up @ 22.5 kg
5 x 5r.
Felt nice and stable. I tried doing more reps on the 5th set but lost focus. Probably could have gotten 1-2 more. 25 kg next time.

(EDIT, 18-12-2012: shoulder is feeling fine today so none of these exercises are bad for it at this point)

Morning weight: 93,1 (yay - not loosing weight!)
Evening weight: forgot it.