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.

Sun 29 Sep 2013

Back squat
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 5 x 5 x 125 kg.

EMOTM: power clean + push press
5 mins x 3 PC + 1 PP @ 70 kg
5 mins x 3 PC + 1 PP @ 80 kg
5 mins x 2 PC + 1 PP @ 90 kg

30 min AirDyne for kcal + EMOTM
10 mins: push up ladder (5-6-7-...-14)
10 mins: atomic sit up ladder (5-6-7-...-14)
10 mins: 5 KB swings @ 32 kg

Sat 28 Sep 2013

Rest day.

Fri 27 Sep 2013

Wendler

Front squat
Warm up: 10 x 20, 7 x 40, 5 x 60 - 80 kg.
Work sets: 5 x 90, 3 x 102.5 - 115 kg.
Bonus: 15 x 72.5 kg.

I think 115 for a triple is a PR.

Chin ups
Attempted BW and 10 kg but felt pain in my right elbow (golfer's elbow, apparently). Tried with strps but it was no good, so I moved on to another pulling exercise.

P rows
Warm up: 10 x 20 - 40 - 60, 2 x 80 kg.
Work sets: 5 x 85, 3 x 95, 1 x 105 kg.
Bonus: 15 x 65 kg.

Bench press
Warm up: 10 x 20, 5 x 40 - 60 - 80 kg.
Work sets: 5 x 95, 3 x 107.5, 1 x 120 - 130 kg.
Bonus: 15 x 80 kg.

Thu 26 Sep 2013

Didn't feel like training so I ran 5k instead. It's tough to run with big, heavy legs but the weather was nice and it felt like a good little bit of fresh air.

Wed 25 Sep 2013

Rest day.

Tue 24 Sep 2013

K-team training