Sun 21 July 2013

Rest day.

Sat 20 July 2013

Final day of deloading and 2 WODs

Mobilization of T-spine

Front squat
Warm up: 5 x 20 - 40 - 60 kg.
Work sets: 5 x 70 - 75 - 80 kg.
Bonus: 5s x 5r x 60 kg w 3-5 s. pause in bottom.

WOD w Polle and Kyle
10 min EMOTM
Odd: 5 kipping HSPU @ 10 cm deficit
Even: 3 full cleans @ 100 kg

HSPU were pretty easy, I focused on a strong kip to save my shoulders. Cleans were surprisingly good too, I only lost my upper back on the third rep on the last two sets, and did not do any no-reps. A great way to get a feel for the importance of getting the bar into the throat on the catch.

Classic Veins WOD 'en sole' (as they say in French)
30 mins AirDyne for kcal combined wtih EMOTM reps:
10 mins: 5 thrusters @ 40 kg
10 mins: 5 strict pull up
10 mins: 5-6-7-...-14 atomic sit up ladder

Result: 390 kcal (avg. output around 300 W).

I tried to do the 'Rich Froning Thruster' with suicide grip and a short break at the top. This worked out really well - they were quite easy. Thrusters usually never are for me. Strict pull ups were without chalk and really sweatty hands, so my grip was tested. All unbroken though. Atomics were cool, all unbroken, and the last 3-4 minutes I set a very high pace that I was able to hold all the way.

Fri 19 July 2013

Deloading and mobilizing

Snatch complex
1 snatch pull, 1 hang power snatch, 1 hang snatch, 1 overhead squat
20 - 30 - 40 - 50 - 4 x 60 kg.

I suck!

Overhead squat
Work sets: 5 x 65 - 72.5 - 77.5 kg.

Deadlift
Warm up: 5 x 70 kg.
Work sets: 5x 110 - 125 - 135 kg.

Chin up
Warm up: 5 x BW.
Work sets: 5 x BW - 5 - 10 kg.

Handstand walk
Got 4m a couple of times. I am getting a better feel for my balance, but still lose it quite quickly. I suck.

Thur 18 July 2013

Rest day.

L'Alpe D'Huez x 2 in the Tour de France.

Wed 17 July 2013

Wendler deload

Back squat
Warm up: 5 x 20 - 40 - 60 - 80 kg.
Work sets: 5 x 100 - 105 - 110 kg.

Pendlay rows
Warm up: 10 x 20 - 40, 5 x 60 kg.
Work sets: 5 x 65 - 770 - 80 kg.

Dips
Warm up: 10 x BW.
Work sets: 5 x 5 - 12.5 - 20 kg.

Bench press
Work sets: 5 x 70 - 80 - 90 kg.

Tue 16 July 2013

Deload and K-team training

Shoulder press
Warm up: 10 x 20, 5 x 40 kg.
Work sets: 5 x 47.5 - 52.5 - 57.5 kg.

- K-team -

Warm up skill work
5 MUs
6 KB swings @ 40 kg
9 thrusters @ 20 kg
5 m handstand walk

Handstand walk felt pretty well balanced but I still did not get more than 2-3 meters max.

Snatch complex, go for heaviest
3 snatch pulls
3 hang squat snatch
3 snatch balance
1 full snatch

Weight: 20 - 40 - 50 - 55 - 60 kg.

I suck at the snatch so it was good to do a complex that forced some good movements.

WOD
For time:
50 kcal AirDyne
40 KB swing @ 24 kg
30 toes-through rings
20 OH squat @ 70 kg

- 1minute break -

20 front squat @ 90 kg

Time: 12:13.

I took it easy on the AD, around 450 watts, and generally aimed at not burning out through the entire workout. KB swings were 25-15, TTR were 10-10-10 (grip was starting to suffer). OH squats were 5-5-5-5 (I think) and fairly heavy. The Front squats were something like 5-4-3-3-3-2. REALLY f***ing heavy. Looked like shit. But I got the best time by about 45 secs anyway :-)

Mon 15 July 2013

Rest day.