Rest day.
Moving day #3 + teaching in The Garage + starting to get sick (wtf).
mandag den 8. juli 2013
lørdag den 6. juli 2013
fredag den 5. juli 2013
torsdag den 4. juli 2013
Thu 4 July 2013 - INDEPENDENCE DAY!
Wendler and a heavy WOD on the only day of the year that was named after a movie
Front squat
Warm up: 10 x 20, 5 x 40 - 60 - 80.
Work sets: 5 x 87.5, 3 x 97.5, 4 x 110, 3 x 110 kg.
Pendlay rows
Warm up: 10 x 20 - 40 - 60, 5 x 70.
Work sets: 5 x 82.5, 3 x 93.5, 2 x 105 kg.
Bench press
Warm up: 10 x 20 - 40 - 60, 5 x 80.
Work sets: 5 x 95, 3 x 107.5, 3 x 120 kg.
Clean and Jerk
80 - 90 - 100 - 110 - 120 (PR'ed clean and failed jerk).
Clean was actually pretty easy. I was surprised that I missed the jerk as it is usually my strength. Anyways, I'll get it next time. Nice.
WOD w. Sebberlicious
For time, 5 rounds of
3 C+J @ 100 kg
5 MUs
7 OH squat @ 60 kg
50 DUs
Stopped after 4 rounds because Seb stopped.
Time: around 15 minutes.
Seb only got 3 rounds in the same time btw. I was much better on the C+Js, Seb was marginally better at MUs, we were equal on OH squat and I think that Seb spent too much energy on the DUs because he did not want to break them up. He was totally gassed after doing 50 every round. I wen tunbroken on the first round but started to break them up in 30-20 to avoid getting too gassed, to be able to go directly to the C+J.
Front squat
Warm up: 10 x 20, 5 x 40 - 60 - 80.
Work sets: 5 x 87.5, 3 x 97.5, 4 x 110, 3 x 110 kg.
Pendlay rows
Warm up: 10 x 20 - 40 - 60, 5 x 70.
Work sets: 5 x 82.5, 3 x 93.5, 2 x 105 kg.
Bench press
Warm up: 10 x 20 - 40 - 60, 5 x 80.
Work sets: 5 x 95, 3 x 107.5, 3 x 120 kg.
Clean and Jerk
80 - 90 - 100 - 110 - 120 (PR'ed clean and failed jerk).
Clean was actually pretty easy. I was surprised that I missed the jerk as it is usually my strength. Anyways, I'll get it next time. Nice.
WOD w. Sebberlicious
For time, 5 rounds of
3 C+J @ 100 kg
5 MUs
7 OH squat @ 60 kg
50 DUs
Stopped after 4 rounds because Seb stopped.
Time: around 15 minutes.
Seb only got 3 rounds in the same time btw. I was much better on the C+Js, Seb was marginally better at MUs, we were equal on OH squat and I think that Seb spent too much energy on the DUs because he did not want to break them up. He was totally gassed after doing 50 every round. I wen tunbroken on the first round but started to break them up in 30-20 to avoid getting too gassed, to be able to go directly to the C+J.
tirsdag den 2. juli 2013
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.
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.
mandag den 1. juli 2013
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