Friday, June 13, 2014

Friday 13.6: Kettlbells and running

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Friday . Outdoor metcon, 20 to 2, down by 2's, kb swing (32kg), run around the block between rounds. We were supposed to go to home gy...
Thursday, June 12, 2014

Thursday 12.6: Snatch, CF Open 12.3

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Thursday . Strength, snatch (max 55kg). Metcon, CF Open 12.3, 18min amrap of: 15 box, 12 shoulder-to-overhead (52.5kg), 9t2b. Result, 274 re...
Wednesday, June 11, 2014

Wednesday 11.6: "Macho Man"

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Wednesday . "Macho Man". Emom, 3 power clean, 3 front squat, 3 push jerk (60kg), for 10min. I wanted to make it hard today. Had ...
Tuesday, June 10, 2014

Tuesday 10.6: Cleans, front squat, running metcon

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Tuesday . Strength, squat clean 3x10 (max 80kg). Front squat 4x3 (across 100kg). Metcon, 4rds of: 400m run, 10 c2b, 20 box jump-overs. Tra...
2 comments:
Monday, June 9, 2014

Monday 9.6: Thrusters and pull-ups

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Monday . Combination of thrusters (40kg) and pull-ups, total of 60 reps both. Workout, 4rds of: 10 t2b, 10 ring dips. I got inspired from ...
Sunday, June 8, 2014

Sunday 8.6: Run, overhead lunges, kb and squat + handstand

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Sunday . AM: Metcon, 4rds of: 20 overhead lunges (40kg), 400m run, followed by 21-15-9 kb swing (32kg), back squat (40kg). PM: Handstand ski...
2 comments:
Saturday, June 7, 2014

Saturday 7.6: Double metcons

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Saturday . Skills, ring mu's. First metcon, buy-in 1.000m row, then 10-8-6-4-2 of: hang power clean (60kg), s2o (60kg),  c2b. Time 14.2...
Friday, June 6, 2014

Friday 6.6: Two metcons, 7min amrap & 12min amrap

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Friday . Metcon, 7min amrap, ascending ladder of overhead squat and burpees. Result, 71 reps. Metcon, 12min amrap of: 5 deads (120kg), 12 pu...
Thursday, June 5, 2014

Thursday 5.6: Handstand, running metcon, sprints

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Thursday . Training day in Eltsu. Skills, handstand walk. Metcon, 5rds of: 4 c&j (60kg), 30du, 330, run. Time 15.19. Uphill sprints, 10x...
Wednesday, June 4, 2014

Wednesday 4.6: Elizabeth with a twist

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Wednesday . Benchmark workout Elizabeth with a twist. 21-15-9, hang power clean, (60kg), ring dip. Time 8.00. I was working today later th...
Tuesday, June 3, 2014

Tuesday 3.6: Hspu's, pull-ups, ring dips

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Tuesday . Metcon, 10 to 1, down by 1's of: strict hspu's and pull-ups. Cashout, 50 ring dips. Getting back in action. The pills ha...
Monday, June 2, 2014

Monday 2.6: Rest day

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Monday . Rest day. Okay, day 2 of rest and I've pretty much had it. The doc told me not to walk and thus bring burden to the leg. The ...
Sunday, June 1, 2014

Sunday 1.6: Rest day

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Sunday . Compulsory rest day. Mind says let's go, body says no. I told you guys about the extreme pain in my left hip flexor and my wo...
Saturday, May 31, 2014

Saturday 1.6: Gymnastics session

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Saturday . Gymnastics. 1: 5 sets of 10 strict hspu, 10 strict pull-ups. 2: 5 sets of 10 strict ring dips, 1min dead hang on pull-up bar. ...
Friday, May 30, 2014

Friday 30.5: C&J emom, cleans and du's

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Friday . Strength, emom x 10: 5 clean and jerk, 60kg. Metcon, 5 rds of: 5 clean (60kg), 30 du. It hurts a lot in my lower body, as antic...