Saturday, September 13, 2014

Saturday 13.9: Rest day

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Saturday . Rest day This was totally needed today. I was exhausted yesterday evening and slept late on Saturday. Both of us felt too tired...
Friday, September 12, 2014

Friday 12.9: Cleans, Squats, Jerk and Du

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Friday . Strength, clean singles (max 110kg). Smolov squats (max 130kg). Metcon, 10-8-6-4-2 push jerk (60kg), 50 du's between sets. Time...
Thursday, September 11, 2014

Thursday 11.9: Squats, Hspu, T2b and Running

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Thursday . Strength, back squat, continuing Smolov squats. Metcon, 15min amrap of: 10 hspu, 15 t2b, 200m run. Result, 6rds. This was a bus...
Wednesday, September 10, 2014

Wednesday 10.9: Squats, Pull-ups, Push-ups

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Wednesday . Strength, back squat, starting Smolov squats. Metcon, 5rds of: 10 pull-ups, 10 push-ups. Time 3.28. Today was the first day I ...
Tuesday, September 9, 2014

Tuesday 9.9: Hang cleans and ring dips

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Tuesday . Strength, hang power cleans 5-5-5-5-5-4 (max 95kg). Metcon, 7min amrap of: 2-2, 4-4, 6-6… hang power clean (60kg), ring dip. Resul...
2 comments:
Monday, September 8, 2014

Monday 8.9: Clean and Jerk emom, metcon of jerk and box

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Monday . Barbell, emom'ish x 6 sets: 2 hang squat clean + 2 push jerk (across, 80kg). Pull-up singles 1-1-1-1 (max 40kg). Metcon, 5rds o...
Sunday, September 7, 2014

Sunday 7.9: Strength endurance workout, Sled pull

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Sunday . Strength endurance workout. 5 rds of: 25m max effort sled pull sprints plus 75m sprint without the sled. Full recovery between roun...
2 comments:

Saturday 6.9: "Kettlebell Hell"

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Saturday . Metcon, "Kettlebell Hell", 3x3min workouts of kb swing, burpees, kb snatch / kb c&j and goblet squats. Workout ...
6 comments:
Friday, September 5, 2014

Friday 5.9: C&J complex, Hang cleans and Back squat

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Friday . Bar complex 1 hang squat clean + 3 split jerk (max 95kg). Hang squat clean singles (max 105kg). Back squat 3x9 reps (across 90kg). ...
Thursday, September 4, 2014

Thursday 4.9: Pause squats and 15min amrap

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Thursday . Strength, back squats with a pause 7x3 (max 115kg). Metcon, 15min amrap of: 5 front squat (70kg), 10 pistols, 10 pull-ups, 10 box...
Wednesday, September 3, 2014

Wednesday 3.9: Hspu, Handstand, Burpees

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Wednesday . Gymnastics, hspu max reps (PR 22 reps). Finish up to 50 reps, for quality. Skills, handstand. Metcon, 40-30-20-10 burpees with 3...
Tuesday, September 2, 2014

Tuesday 2.9: Snatches, Team Series Event 1

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Tuesday . Strength, power snatch (max 60kg). Metcon, Team Series Event no: 1, with Toni: 12min amrap of: 30 du, 15 snatch (35kg). Result, 39...
Monday, September 1, 2014

Monday 1.9: Front squats and Team DT

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Monday . Strength, 5-5-5-5 (max 115kg). Team DT, 5rds of: 12 deads, 9 hang power clean, 6 push jerk, with a 70kg barbell. It was a great t...
Sunday, August 31, 2014

Sunday 31.8: Rings, Rowing, Pistols and Pull-ups

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Sunday . Skills, ring muscle-ups. Metcon, 5rds of: 500m row, 10 pistols, 15 pull-ups. Not for time. Today my body was tired all the way. F...

Saturday 30.8: Squats, Team Series Event 4

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Saturday . Strength, back squats 5-5-5-5-4 (max 125kg). Metcon, 30 cal row, 30 bar-facing burpees, 30 hang power clean (60kg). Time 6.27. ...