GVT wave continues
Superset
OH press: 10 x 10 @ 42.5 kg (55% 1RM)
Front squat: 10 x 10 @ 72.5 kg (55% 1RM)
Did not keep strict timing between sets, so it took almost 1 hour to complete. None the less... The presses were easy (yay) and the front squats were ok (almost yay).
Feeling VERY sore from the other two GVT sessions, so tomorrow is going to be great, lol.
tirsdag den 8. oktober 2013
søndag den 6. oktober 2013
Sun 6 Oct 2013
K-team and GVT wave
Warm up
2 rounds of
400 m row
10 OH squat @ 40 kg
10 push up
10 v-sits
BB complex
2 deadlift - 2 clean - 2 jerk
20 - 40 - 60 - 80 - 90 kg
21 deadlifts @ 120 kg
Was supposed to do a whole workout with C2B and HSPU too, but after 3 C3B my right elbow felt messed up to I decided to stop. Very disappointing.
Instead of trying to continue and half ass the workout I did a GVT superset of barbell rows and bench press.
GVT superset
Bench: 10s x 10r @ 75 kg.
Rows: 10s x 10r @ 65 kg.
2 min break between each set. Right arm felt ok as I was using straps for the rows.
-- UPDATE monday 7 Oct --
Woo-eeeeeh I am sore today. Pecs and traps are on fire... feels good.
Warm up
2 rounds of
400 m row
10 OH squat @ 40 kg
10 push up
10 v-sits
BB complex
2 deadlift - 2 clean - 2 jerk
20 - 40 - 60 - 80 - 90 kg
21 deadlifts @ 120 kg
Was supposed to do a whole workout with C2B and HSPU too, but after 3 C3B my right elbow felt messed up to I decided to stop. Very disappointing.
Instead of trying to continue and half ass the workout I did a GVT superset of barbell rows and bench press.
GVT superset
Bench: 10s x 10r @ 75 kg.
Rows: 10s x 10r @ 65 kg.
2 min break between each set. Right arm felt ok as I was using straps for the rows.
-- UPDATE monday 7 Oct --
Woo-eeeeeh I am sore today. Pecs and traps are on fire... feels good.
torsdag den 3. oktober 2013
Thur 3 Oct 2013
Wendler
Military press
Warm up: 10 x 20 - 30, 5 x 40 kg.
Work sets: 5 x 55, 3 x 62.5, 1 x 70 kg.
Bonus: 15 x 42.5 kg.
Rack dips
Warm up: 10 x BW, 5 x 15 kg.
Work sets: 5 x 27.5, 3 x 42.5, 2 x 60 kg.
Bonus: 15 x BW.
Back squat GVT wave
Warm up: 10 x 20 - 60 kg.
Work sets: 10s x 10r x 90 kg.
Military press
Warm up: 10 x 20 - 30, 5 x 40 kg.
Work sets: 5 x 55, 3 x 62.5, 1 x 70 kg.
Bonus: 15 x 42.5 kg.
Rack dips
Warm up: 10 x BW, 5 x 15 kg.
Work sets: 5 x 27.5, 3 x 42.5, 2 x 60 kg.
Bonus: 15 x BW.
Back squat GVT wave
Warm up: 10 x 20 - 60 kg.
Work sets: 10s x 10r x 90 kg.
10 x 90 kg (10th set)
mandag den 30. september 2013
Mon 30 Sep 2013
Deadlift
Warm up: 5 x 60 - 100 kg.
Work sets: 5 x 142.5, 3 x 162.5, 3 x 1 x 182.5 kg.
BB complex
2 snatch grip push press + 2 OH squat
20 - 40 - 60 - 70 - 80 - 90 kg.
WOD w Benjamin
One athlete working at a time, both athletes running together
42 thrusters @ 50 kg
400 m run
30 pull ups
400 m run
18 HSPU
400 m run
42 power clean @ 50 kg
400 m run
30 alternating pistols
400 m run
18 ring dips
400 m run
42 front squat @ 50 kg
400 m run
30 TTB
400 m run
18 diamond push up
Time: 29:21. Nice WOD. But my achilles tendons are pretty sore now. Tendonitis sore.
Warm up: 5 x 60 - 100 kg.
Work sets: 5 x 142.5, 3 x 162.5, 3 x 1 x 182.5 kg.
BB complex
2 snatch grip push press + 2 OH squat
20 - 40 - 60 - 70 - 80 - 90 kg.
WOD w Benjamin
One athlete working at a time, both athletes running together
42 thrusters @ 50 kg
400 m run
30 pull ups
400 m run
18 HSPU
400 m run
42 power clean @ 50 kg
400 m run
30 alternating pistols
400 m run
18 ring dips
400 m run
42 front squat @ 50 kg
400 m run
30 TTB
400 m run
18 diamond push up
Time: 29:21. Nice WOD. But my achilles tendons are pretty sore now. Tendonitis sore.
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