Wednesday, September 2, 2015

Wednesday 2.9: Snatch, Hspu, Box, Du's

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Wednesday . Snatch 8x2 (max 60kg). Metcon, 21-15-9 of: hspu, box, 50 du's between rounds. Time, 9.41. Another snatch day. This is in m...
Tuesday, September 1, 2015

Tuesday 1.9: Jerks, Pistols, T2b's

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Tuesday . Metcon, 15min amrap of: 15 s2o (70kg), 15 pistols, 15 t2b. Result, 146 reps. Today's agenda was inspired by the partner work...
Monday, August 31, 2015

Monday 31.8: Snatch, Squat, Push-ups

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Monday . Snatch 5x3 @ 50kg. Back squat (up to 5x130kg). Metcon, 5rnft of: 14 db snatch (25kg), 20 push-ups. Got a chance to go to the gym ...
Sunday, August 30, 2015

Sunday 30.8: Power clean, Row

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Sunday . Metcon, 20 power clean (80kg), 300m row, 20 power clean (70kg), 300m row, 20 power clean (60kg), 300m row. Time, 12.20. We spent ...
Saturday, August 29, 2015

Saturday 29.8: Gymnastics wod, Partner wod

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Saturday . 20 burpee mu's for time. Time, 9.27. Partner wod, 15min amrap of lunges, pull-ups and db thrusters (2x15kg). Result, 5 rds + ...
Friday, August 28, 2015

Friday 28.8: Clean and jerk, Deadlift, Partner wod

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Friday . Emom x 9-10min: 5 c&j @ 60kg. Deadlift 3x10 (max 140kg). Partner wod, 16min amrap. One athlete rows 500m constantly, the other ...
Thursday, August 27, 2015

Thursday 27.8: Ohs, Rowing Nancy

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Thursday . Emom x 10min, odd min 12 kb swing, even min 15 ghd. OHS singles, build up (up to 80kg). Rowing Nancy, time 14.30 (PR). Today...
2 comments:
Wednesday, August 26, 2015

Wednesday 26.8: Snatch, Clean, Squat, Hspu

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Wednesday . Hang snatch 7x3 @ 40kg. Emom x 10min: 1 hang squat snatch (50kg). Metcon, 13min amrap of, 2-4-6-8… of: hang power clean (60kg), ...
Tuesday, August 25, 2015

Tuesday 25.8: Front squat, Pull-ups, Row, Box

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Tuesday . Front squat, build up to a heavy single (PR 138kg). Metcon, 15min amrap of: 12 pull-ups, 300m row, 12 box. Result, 5 rds + 300m ro...
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Monday, August 24, 2015

Monday 24.8: Rest day

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Monday . Rest day. Simply didn't have any energy today. Plus I wanna give a little recovery for my elbows. I suppose they are a bit in...
Sunday, August 23, 2015

Sunday 23.8: Du's, Pistols, Ghd, Lunges

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Sunday . Emom x 21min. 1st min: 30 du, 2nd min: 10 pistols, 3rd min: 12 ghd. Emom x 15min: 20m lunges with a 10kg vest. Today we went to...
Saturday, August 22, 2015

Saturday 22.8: Rope, Sled

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Saturday.   Metcon, 15min amrap of: 2 rope climb, sled pull. It turned out to be a rather surprise workout. My plan was to hit front sq...
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Friday, August 21, 2015

Friday 21.8: Back squat, Deadlift, Box, Sled

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Friday . Back squat, build up to a heavy single (PR 152kg). Deadlift, build up to a heavy single (200kg). Intervals, every 4:00, perform all...
Thursday, August 20, 2015

Thursday 20.8: Skills day

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Thursday . Skills day: Ring mu's, Bar mu's, Handstand walk. This was intentionally a lighter day, and I concentrated purely on dev...
Wednesday, August 19, 2015

Wednesday 19.8: Snatch, S2o, Pull-ups, Box

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Wednesday . Emom x 8min: 2 hang squat snatch @ 50k. Intervals, every 2:00, for 14min, perform 5 s2o (50kg), 10 pull-ups, 15 box. Today was...