WL training in IK99 - snatch.
Not my favourite lift, but nice to do some focused technical training.
tirsdag den 26. februar 2013
søndag den 24. februar 2013
24 Feb 2013
Open WOD 12.4 with homeboy MANIZ
12 min AMRAP
150 wall balls @ 8 kg (should have been 9 kg)
90 DUs
30 MUs
Got 10 MUs (which is 10 more than last year), although probably half would have been no-repped because I am unable to fully lock out between reps. Did 2-2-2-3-1. And the last one was probably not done in time but MANIZ is a good training buddy and gave it to me.
12 min AMRAP
150 wall balls @ 8 kg (should have been 9 kg)
90 DUs
30 MUs
Got 10 MUs (which is 10 more than last year), although probably half would have been no-repped because I am unable to fully lock out between reps. Did 2-2-2-3-1. And the last one was probably not done in time but MANIZ is a good training buddy and gave it to me.
lørdag den 23. februar 2013
23 Feb 2013
Back squat
Warm up: 10x20, 10x40, 10x60, 5x80, 5x100, 5x110.
Work sets: 2s x 5r x 123 kg, 1s x 8r x 123 kg.
Bonus: 6r x 110 kg.
Rows
Warm up: 10x20, 10x40, 10x60, 5x80.
Work sets: 2s x 5r x 85 kg, 1s x 8r x 85 kg.
Bonus: 17r x 60 kg.
Bar muscle up and ring muscle up practice. Bar muscle ups in 3s, false grip ring muscle ups in 4s and a sigle 5.
WOD - 15 min amrap
1-2-3-...-n of
Wall balls 9 kg
Toes-to-bar
Push press 60 kg (from floor)
Chest to bar
DUs x 10
Score: 8 rds + 6 wall balls. Did everything unbroken, except for last 2 rounds of C2B because it felt like my hands were tearing. And of course I broke up the DUs in two the rounds of 60, 70 and 80.
Very nice WOD.
Warm up: 10x20, 10x40, 10x60, 5x80, 5x100, 5x110.
Work sets: 2s x 5r x 123 kg, 1s x 8r x 123 kg.
Bonus: 6r x 110 kg.
Rows
Warm up: 10x20, 10x40, 10x60, 5x80.
Work sets: 2s x 5r x 85 kg, 1s x 8r x 85 kg.
Bonus: 17r x 60 kg.
Bar muscle up and ring muscle up practice. Bar muscle ups in 3s, false grip ring muscle ups in 4s and a sigle 5.
WOD - 15 min amrap
1-2-3-...-n of
Wall balls 9 kg
Toes-to-bar
Push press 60 kg (from floor)
Chest to bar
DUs x 10
Score: 8 rds + 6 wall balls. Did everything unbroken, except for last 2 rounds of C2B because it felt like my hands were tearing. And of course I broke up the DUs in two the rounds of 60, 70 and 80.
Very nice WOD.
torsdag den 21. februar 2013
21 Feb 2013
BB'ing with my homeboy MANIZ
Bench press
Warm up: 10x20, 10x40, 10x60, 5x80.
Work sets: 2s x 5r x 97.5, 1s x 7r x 97.5.
Weighted chin ups
Warm up: 5xBW, 5x10, 5x20.
Work sets: 2s x 5r x 27.5, 1s x 6r x 27.5.
BB superset
Strict ring dips: 10, 10, 12, 10, 12.
Ring rows: 10, 10, 10, 11, 10.
But where was Brandt, that little f***er ? He would have loved ALL this.
Bench press
Warm up: 10x20, 10x40, 10x60, 5x80.
Work sets: 2s x 5r x 97.5, 1s x 7r x 97.5.
Weighted chin ups
Warm up: 5xBW, 5x10, 5x20.
Work sets: 2s x 5r x 27.5, 1s x 6r x 27.5.
BB superset
Strict ring dips: 10, 10, 12, 10, 12.
Ring rows: 10, 10, 10, 11, 10.
But where was Brandt, that little f***er ? He would have loved ALL this.
onsdag den 20. februar 2013
20 Feb 2013
Strength and WOD in Garagen
Military press
Warm up: 10x20, 10x30, 10x40, 5x50.
Work sets: 2s x 5r x 62.5, 8r x 62.5.
Bonus: 9r x 50.
Front squat
Warm up: 10x40, 10x60, 5x80.
Work sets: 3s x 5r x 102.5.
Heavy! Not pretty. Maybe I should scale down the Wendler 1RM a bit.
Deadlift (pause in bottom)
Warm up: 5x60, 5x90, 5x110, 5x140.
Work sets: 3s x 5r x 165.
WOD w Seb and Brandt
3 rounds of
10 deficit HSPU (1 blue, 1 red plate)
15 C2B
20 burpee box jumps
4 min rest
Round 1: 2:17
Round 2: 2:10
Round 3: 3:28
Died on round three.. cardio is not too good, but then again, I have gained 5 kgs since last years opens.
Military press
Warm up: 10x20, 10x30, 10x40, 5x50.
Work sets: 2s x 5r x 62.5, 8r x 62.5.
Bonus: 9r x 50.
Front squat
Warm up: 10x40, 10x60, 5x80.
Work sets: 3s x 5r x 102.5.
Heavy! Not pretty. Maybe I should scale down the Wendler 1RM a bit.
Deadlift (pause in bottom)
Warm up: 5x60, 5x90, 5x110, 5x140.
Work sets: 3s x 5r x 165.
WOD w Seb and Brandt
3 rounds of
10 deficit HSPU (1 blue, 1 red plate)
15 C2B
20 burpee box jumps
4 min rest
Round 1: 2:17
Round 2: 2:10
Round 3: 3:28
Died on round three.. cardio is not too good, but then again, I have gained 5 kgs since last years opens.
tirsdag den 19. februar 2013
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