Friday, August 7, 2015

Friday 7.8: Squats, Partner workout

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Friday . Back squat 7x5 (125kg). Partner workout, 3rds of: 20 dead (100kg), 60 push-up, 40 db snatch (25kg), 20 burpee box, 20 hspu, 40m lun...
Thursday, August 6, 2015

Thursday 6.8: Cleans, Pull-ups, Burpees, Row

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Thursday . Every 30sec, for 6min: 1 squat clean @ 90kg. Metcon, 12min amrap of: 12 pull-ups, 10 burpees, 300m row. Result, 4rds + 67m row. ...
Wednesday, August 5, 2015

Wednesday 5.8: Squat, Row, Hspu

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Wednesday . Back squat 5x7 (120kg). Metcon, 4rds of: 500m row, 10 hspu. Time, 10.55. More work on the legs. Make them carry the load on ba...
Tuesday, August 4, 2015

Tuesday 4.8: Pull-ups, Cleans, Box

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Tuesday . Metcon, 5rds of: 15 pull-ups, 2 power clean (80kg), 20 box. Time, 12.00. This time I decided not to do any strength portion to...
Monday, August 3, 2015

Monday 3.8: Back squat, Ghd's

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Monday . Squat 4x9 (113kg). Accessory, 100 ghd's. It is surprising how good my legs feel after one week of Smolov squat program. They ...
Sunday, August 2, 2015

Sunday 2.8: Back squats

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Sunday . Back squat 10x3 (123kg). It was a long day at the wedding yesterday, and we got to bed only at 3 am. So naturally we slept late a...
2 comments:
Saturday, August 1, 2015

Saturday 1.8: Pull-ups, Row

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Saturday . Skills, 100 pull-ups. Cashout, row 3k. Today is a beautiful day. Our friends are getting married and the weather is as beautifu...
Friday, July 31, 2015

Friday 31.7: Squats, Hspu, Du's

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Friday . Smolov 7x5 (115kg). Metcon, 20-16-12-8-4 hspu, 100-80-60-40-20 du's. Time, 15.25. Otherwise I was feeling good for a good tra...
Thursday, July 30, 2015

Thursday 30.7: Clean and jerk, T2b, Box

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Thursday . Clean and jerk emom x 10min (max 80kg). Metcon, 10min amrap of: 10 t2b, 10 box. Result, 184 reps. Nice, those squats really mak...
Wednesday, July 29, 2015

Wednesday 29.7: Squats, "2007"

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Wednesday . Back squat 5x7 (110kg). Metcon, 1.000m row, then 5rds of: 7 jerk (60kg), 15 pull-ups. Time, 13.51. Another squat day for this ...
Tuesday, July 28, 2015

Tuesday 28.7: Snatch emom, Mu's, Clean, Du's, Ghd

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Tuesday . Snatch emom x 10min: snatch + hang snatch (40kg). Metcon, 10 mu's, then 5rds of: 7 hang power clean (60kg), 30 du's, 12 gh...
Monday, July 27, 2015

Monday 27.7: Squats, Diane

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Monday . Back squat 4x9 (103kg). Diane, time 6.40 (PR). I started the week with squats, and a benchmark workout Diane. Both went pretty we...
2 comments:
Sunday, July 26, 2015

Sunday 26.7: Clean and jerk, Mu's, Thrusters

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Sunday . Clean and jerk (max 95kg). Skills, bar mu's. Emom x 5min: 10 thruster (40kg). Saturday was a pure rest day. It was a tough we...
Saturday, July 25, 2015

Friday 24.7: Swim, Run + Clean emom & Bear complex

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Friday . AM: Run 2k, swim 1k, run 2k. PM: Emom x 10min: Odd min, power clean, front squat, squat clean. Even min, pause at knee, pause at hi...
Thursday, July 23, 2015

Thursday 23.7: Run, Wb, Pull-ups, Handstand + CF Open 11.2

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Thursday . AM: Metcon, 3rds of: 400m run, 30 wb, 12 pull-ups. Time, 13.29. Skills, handstand. PM: CF Open 11.2. Result, 357 reps. Emom x 10m...