C-team training in the Garage
Team skill WOD
3 people has to complete 3 rounds:
50 DUs each
20 MUs
4 m handstand walk each
6 bar MUs each
10 pistols each
MU's were a great success. Did 4's all the way through, without false grip. Handstand walk was bad. DUs were easy. Pistols were fine.
WOD
10 minute amrap:
3 hang clean thrusters (hang clusters) @ 60 kg
3 Burpee-box-jumps @ 90 cm
3 Chest-to-bar pull ups
6 hang clean thrusters (hang clusters) @ 60 kg
6 Burpee-box-jumps @ 90 cm
6 Chest-to-bar pull ups
9 hang clean thrusters (hang clusters) @ 60 kg
9 Burpee-box-jumps @ 90 cm
9 Chest-to-bar pull ups
etc.
Score: 83 reps (round of 9 + 12 hang clusters + 12 burpee-box-jumps + 5 chest-to-bar)
Started out at an intentionally low pace which ketp me from gassing out. Picked up the pace a little durnig the final minute. Good WOD.
onsdag den 13. marts 2013
tirsdag den 12. marts 2013
11 Mar 2013
WL in IK99
Pre WL session WOD w Sarah Lindasblabla and the plumber.
Team WOD, for glory:
150 butterly pull up
150 overhead squats @ 45 kg
150 handstand push up
150 pistols
All skills that I have under control. Managed to get good speed on the HSPU by holding i wider stance and keeping my head close to the wall.
BB with MANIZ
Military press: 10x20, 10x40, 10x50, 4s x 4r x 62.5 kg.
Rows: 10x20, 10x40, 10x60, 8x65, 8x70, 8x75.
WL training : Snatch.
Many drills and stuff that was funny and annoying because I still suck at snatches and my shoulders are tighter than a nuns a**hole. Especially my right shoulder is unstable when catching in the overhead position. And my upper back is too weak (erector spinae and rhomboideus, according to Crossjitzen).
Light front squat 3 x 6-4-2
I am in my deload week so I went resonably light.
1: 6r x 60 kg, 4r x 70 kg, 2r x 80 kg.
2: 6r x 70 kg, 4r x 80 kg, 2r x 90 kg.
3: 6r x 80 kg, 4r x 90 kg, 2r x 100 kg.
Pre WL session WOD w Sarah Lindasblabla and the plumber.
Team WOD, for glory:
150 butterly pull up
150 overhead squats @ 45 kg
150 handstand push up
150 pistols
All skills that I have under control. Managed to get good speed on the HSPU by holding i wider stance and keeping my head close to the wall.
BB with MANIZ
Military press: 10x20, 10x40, 10x50, 4s x 4r x 62.5 kg.
Rows: 10x20, 10x40, 10x60, 8x65, 8x70, 8x75.
WL training : Snatch.
Many drills and stuff that was funny and annoying because I still suck at snatches and my shoulders are tighter than a nuns a**hole. Especially my right shoulder is unstable when catching in the overhead position. And my upper back is too weak (erector spinae and rhomboideus, according to Crossjitzen).
Light front squat 3 x 6-4-2
I am in my deload week so I went resonably light.
1: 6r x 60 kg, 4r x 70 kg, 2r x 80 kg.
2: 6r x 70 kg, 4r x 80 kg, 2r x 90 kg.
3: 6r x 80 kg, 4r x 90 kg, 2r x 100 kg.
10 Mar 2013
Open WOD 13.1
17 min amrap of
40 burpees
30 snatch @ 35 kg
30 burpees
30 snatch @ 62.5 kg
20 burpees
30 snatch @ 75 kg
10 burpees
amrap snatch @ 95 kg
Result: 150 reps.
I had about 1 minute to do 75 kg snatches but failed twice. I was very unhappy with this result, but the preparation leading up to it was not good. I believe I would have been able to do better if I had 1) had a chance to do proper warming up and some heavy snatching before the sprkout stared, and 2) been able to try it during the week to test burpee and snatch pace. I did lay out a plan and follow it though, which was satisfying.
17 min amrap of
40 burpees
30 snatch @ 35 kg
30 burpees
30 snatch @ 62.5 kg
20 burpees
30 snatch @ 75 kg
10 burpees
amrap snatch @ 95 kg
Result: 150 reps.
I had about 1 minute to do 75 kg snatches but failed twice. I was very unhappy with this result, but the preparation leading up to it was not good. I believe I would have been able to do better if I had 1) had a chance to do proper warming up and some heavy snatching before the sprkout stared, and 2) been able to try it during the week to test burpee and snatch pace. I did lay out a plan and follow it though, which was satisfying.
lørdag den 9. marts 2013
9 Mar 2013
Morning quickie.
Back squat
Warm up: 10x20, 10x40, 10x60, 5x80, 5x100.
Work sets: 5r x 110 kg, 3r x 125 kg, 2s x 1r x 137.5 kg (+ 1 fail)
Bonus: 8r x 100 kg.
Military press and rows deload week superset
Press: 10x20, 10x40, 2x5x55, 10x55.
Rows: 10x20, 10x40, 5x60, 2x5x70, 8x70.
Approx 60-70 burpees experimenting with pace for Open WOD 13.1 tomorrow.
Back squat
Warm up: 10x20, 10x40, 10x60, 5x80, 5x100.
Work sets: 5r x 110 kg, 3r x 125 kg, 2s x 1r x 137.5 kg (+ 1 fail)
Bonus: 8r x 100 kg.
Military press and rows deload week superset
Press: 10x20, 10x40, 2x5x55, 10x55.
Rows: 10x20, 10x40, 5x60, 2x5x70, 8x70.
Approx 60-70 burpees experimenting with pace for Open WOD 13.1 tomorrow.
onsdag den 6. marts 2013
6 Mar 2013
Front squat
Warm up: 10x20, 10x40, 5x60, 5x70, 5x80, 5x90, 3x100.
Work sets: 3s x 1r x 115 kg.
Bonus: 3s x 3r x 100 kg, 15r x 70 kg.
Regular grip MUs
1, 1, 3. Got the kip down and shoulder was good, so I'm quite confident that my progress will be fast from here.
Long EMOTM
4 mins:
1 power clean @ 90 kg
2 front squat @ 90 kg
3 strict HSPU
4 C2B
4 mins:
2 power clean @ 90 kg
3 C2B
5 push up
3 mins:
2 power clean @ 90 kg
5 push up
5 mins:
1 power clean @ 90 kg
2 push jerk @ 90 kg
5 mins:
1 power clean @ 90 kg
2 push press @ 90 kg
2 min break
10 mins:
30 sec row all out
30 sec pause
Total distance rowed: 1780m
LEGS ARE TIRED NOW.
Warm up: 10x20, 10x40, 5x60, 5x70, 5x80, 5x90, 3x100.
Work sets: 3s x 1r x 115 kg.
Bonus: 3s x 3r x 100 kg, 15r x 70 kg.
Regular grip MUs
1, 1, 3. Got the kip down and shoulder was good, so I'm quite confident that my progress will be fast from here.
Long EMOTM
4 mins:
1 power clean @ 90 kg
2 front squat @ 90 kg
3 strict HSPU
4 C2B
4 mins:
2 power clean @ 90 kg
3 C2B
5 push up
3 mins:
2 power clean @ 90 kg
5 push up
5 mins:
1 power clean @ 90 kg
2 push jerk @ 90 kg
5 mins:
1 power clean @ 90 kg
2 push press @ 90 kg
2 min break
10 mins:
30 sec row all out
30 sec pause
Total distance rowed: 1780m
LEGS ARE TIRED NOW.
tirsdag den 5. marts 2013
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