Friday, May 8, 2015

Friday 8.5: Muscle-ups, Table Tennis

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Friday . Skills, bar muscle-ups. For fun, table tennis. My hip flexors have been on fire for 2 full days. I mean it's some serious stu...
Thursday, May 7, 2015

Thursday 7.5: Active recovery

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Thursday . Active recovery, run 5k. We were about to hit the gym after work but luckily my woman was in the opinion that today could actua...
Wednesday, May 6, 2015

Wednesday 6.5: Front squat, Farmer's walk + Mu's, Handstand

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Wednesday . AM: Strength, front squat 3-3-3-2-2-2-1-1-1. Farmer's walk 10x20m @ 70-80kg. Accessory, 4rds of: 10 glute ham raises, 15 ghd...
Tuesday, May 5, 2015

Tuesday 5.5: Chief

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Tuesday . Hero workout Chief, 5 sets of 3min amrap of: 3 power clean (60kg), 6 push-ups, 9 air squats. 1min rest between amraps. Result, 5rd...
Monday, May 4, 2015

Monday 4.5: Cleans, Half a Mary

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Monday . Strength, every 45 seconds, 1-3 full cleans (up to 105kg), for 20 minutes. Metcon, 10 min amrap of: 5 hspu, 10 pistols, 15 pull-ups...
Sunday, May 3, 2015

Sunday 3.5: OHS, Row, Snatch, Burpees

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Sunday . Strength, overhead squat 3x10 (up to 70kg). Metcon, 1.000-750-500m row, 12-10-8 power snatch (50kg), 30-20-10 burpees. Time, 19.24....
Saturday, May 2, 2015

Saturday 2.5: Macho Man, 15min amrap

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Saturday . Macho Man, emom x 10min: 3 power clean, 3 front squat, 3 push jerk @ 60kg. Metcon, 15min amrap of: 5 hang power clean (70kg), 10...
Friday, May 1, 2015

Friday 1.5: Deadlift, Amanda

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Friday . Strength, deadlift 4x8 (max 160kg). Benchmark workout Amanda, 9-7-5 of: mu's and squat snatch (40kg). Time, 11.55. Friday pul...
Thursday, April 30, 2015

Thursday 30.4: Clean and jerk, Pull-ups, Lunges

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Thursday . Metcon, 6rds of: 5 c&j (60kg), 10 pull-ups, 20m lunges. Time, 12.25. Today's session was quite short so I skipped stren...
Wednesday, April 29, 2015

Wednesday 29.4: All the squats and Sled push

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Wednesday . Ohs singles (up to 85kg). Front squat singles (up to 130kg). Back squat singles (up to 140kg). Sled push 8x20m (up to 150kg). Ac...
Tuesday, April 28, 2015

Tuesday 28.4: Snatch, Clean

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Tuesday . Snatch technique. Cleans. Today was booked entirely for snatches. Focus was on getting the mechanics back to basics, working on ...
Monday, April 27, 2015

Monday 27.4: Squat, Ohs, Lunges, Burpee box, Hspu

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Monday . Strength, back squat 10x3 (mostly 130kg). Ohs 3x10 (max 60kg). Metcon, 7min amrap of: 7 burpee box jump, 7 hspu. Result, 81 reps. A...
Sunday, April 26, 2015

Sunday 26.4: Skills and recovery

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Sunday . Skills, ring muscle-ups. Skills, 5 rds of: 50 du's, 20 ghd sit-ups. Recovery, 3rds of: 300m row, 10 high box jumps. Decided t...

Saturday 25.4: Seven'ish

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Saturday . Metcon, 5rds of: 7 hspu, 7 thrusters (40kg), 7 k2e, 7 deadlift (110kg), 7 burpee, 7 kb swing (32kg), 7 pull-ups. Time, 19.30 Th...
Friday, April 24, 2015

Friday 24.4: Back squats, Grind

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Friday . Back squat 7x5 across (125kg). Strongmanwod.com workout Grind, 20rds of: 20m farmer's walk, 5 burpees. Time, 15.52 Another mo...