Mon 23 Sep 2013

Wendler, the Bear and a WOD

Back squat
Warm up: 10 x 40 - 60, 5 x 50 - 100 kg.
Work sets: 5 x 112.5, 3 x 127.5, 3 x 142.5 kg.

Dips
Warm up: 10 x BW, 5 x 10, 3 x 25 kg.
Work sets: 3 x 35 - 42.5 - 50 kg.

1RM Bear Complex
Without dropping or otherwise letting go of the bar, complete:
1 power clean
1 front squat
1 shoulder-to-overhead
1 back squat
1 shoulder-to-overhead

1 x 20 - 40 - 60 - 80 - 100 - 105 - 110 kg.

WOD - Veins' Thruster Ladder
For time complete:
1 thruster 90 kg
3 MUs
30 DUs
3 thruster 80 kg
3 MUs
30 DUs
5 thruster 70 kg
3 MUs
30 DUs
7 thruster 60 kg
3 MUs
30 DUs
9 thruster 50 kg
3 MUs
30 DUs
11 thruster 40 kg
3 MUs
30 DUs
13 thruster 30 kg
3 MUs
30 DUs
15 thruster 20 kg
3 MUs
30 DUs

Time: 14:45. MUs got really hard towards the end, and I got totally gassed.

Great training though, the elite crew are awesome to train with.

Fri 20 - Sun 22 Sep 2013

Rest days.

Thur 19 Sep 2013

Wendler

Military press
Warm up: 10 x 20 - 40, 5 x 50 kg.
Work sets: 3 x 60 - 62.5 - 65 kg.
Bonus: 13 x 42.5, 14 x 42.5 kg.

Deadlift
Warm up: 10 x 40, 5 x 60 - 80 - 100 - 120, 3 x 140 kg.
Work sets: 3 x 152.5 - 162.5, 4 x 172.5 kg.

Wed 18 Sep 2013

Wendler and a WOD w Sebberlicious

Pendlay rows
Warm up: 10 x 20 - 40 - 60, 3 x 80 kg.
Work sets: 3 x 90 - 95, 4 x 100 kg.
Bonus: 15 x 65 kg.

Power clean
Warm up: 5 x 50 - 60 - 70 kg.
Work sets: 3 x 80 - 90, 5 x 100 kg.
Bonus: 1 x 110 - 115 - 122.5 kg (F).

115 kg power clean

122.5 power clean fail

Push press
Warm up: 5 x 50, 3 x 60 kg.
Work sets: 3 x 70 - 80, 5 x 90 kg.
Bonus: 1 x 100 - 107.5 (PR).

107 kg push press (PR by 2.5 kg)

WOD
On a running clock, complete:
2000 m row

When the clock hits 10 minutes, complete:
10 MUs
20 burpees
30 DUs
40 ring dips
30 DUs
20 burpees
10 MUs

When the clock hits 20 minutes, complete:
2000 m row

Result:
Row 1: 7:03. Maintained a steady pace around 1:45 / 500m which did not gas me very much.
Chipper: 8 MUs in the second round. Had some trouble with a twisted jump rope that cost me around 20 seconds. Tried not to gas and that went quite fine. Just stayed safely ahead of Seb. If I went all out I would have been able to do all 10 MUs with a good margin.
Row 2: 7:22. Maintained a pace around 1:50 / 500m. This was quite miserable though. But I got through it OK.

Tue 17 Sep 2013

Rest day.

Mon 16 Sep 2013

Wendler in the Garage

Front squat
Warm up: 10 x 15, 5 x 35 - 55 - 75 kg.
Work sets: 3 x 95 - 105, 4 x 110 kg.

Bench press
Warm up: 10 x 20, 5 x 60 - 80 kg.
Work sets: 3 x 100 - 107.5, 5 x 112.5 kg.
Bonus drop sets: 12 x 80 + 6 x 60 kg.

Sun 15 Sep 2013

K-team super training buddies session

Warm up
2 + 2 rds Cindy

WOD
For time:

3 rounds of
10 hang power cleans @ 70 kg
10 burpees

3 rounds of
8 push jerks @ 70 kg
8 burpees

3 rounds of
6 barbell lunges @ 70 kg
6 burpees

3 rounds of
4 back squats @ 70 kg
4 burpees

3 rounds of
2 overhead squats @ 70 kg
2 burpees

Time: 16:20. Took 1st by 1:14 over Sebastian.