Wednesday, August 31, 2016

Sunday 28-31.8: Olympic lifts, Conditioning, Bodyweight

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Sunday 28.6 - Wednesday 31.8 : Olympic lifts, Conditioning, Bodyweight. Last weekend we needed to prepare our home for the upcoming move. ...
Friday, August 26, 2016

Thursday 25.8: Bear Complex

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Thursday . Metcon, 30 bear complex @ 70kg. Time, 18.34 Barbell conditioning, and muscle endurance. Clear agenda for Thursday. Metc...
Wednesday, August 24, 2016

Wednesday 24.8: Hspu, Pistols, Squat, Deads, Box

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Wednesday . Gymnastics, emom x 12min: odd 10 hspu, even 10 pistols. Front squat 6x2 @ 110kg. Metcon, 10 deads (100-130kg), 10 box. Time, 6.1...

Tuesday 23.8: Clean and jerk, Snatch, Ghd, Row

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Tuesday . Complex, build up to a heavy complex of: 1 power clean + 3 tng push jerk (up to 90kg). Wod, 20min amrap of: 5 power snatch @ 60kg,...
Monday, August 22, 2016

Friday 19.8 - Monday 22.8: Cleans, Squats, Thrusters

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Friday - Monday 19-22.8 . Cleans, back squats, thrusters and gymnastics. Friday . Clean triples 9x3 (70, 70, 70, 80, 80, 80, 90, 90,...
Friday, August 19, 2016

Week 33: Crossfit

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Past week of training . Saturday and Monday were training days, the others were rest days. Saturday . Wod, 10min amrap of: 120m shut...
Friday, August 12, 2016

Friday 12.8: Hspu, Clean, Push-ups

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Friday . Gymnastics, 4 x max reps hspu (max set 24 reps). Accessory, 5rds of: 10 hang power clean @ 60kg, 20 push-ups. I got inspired to...

Thursday 11.8: Deads, Burpees, Wall balls

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Thursday . Wod, 5rds of: 10 deads @ 100kg, 20 burpees, 30 wb's. Time, 21.29 Only had time for a short session. A total of about half a...
Wednesday, August 10, 2016

Wednesday 10.8: Clean and jerk, Squat, Bar mu, T2b

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Wednesday . Complex, clean + clean + push jerk (up to 90kg). Front squat 6x2 @ 110kg. Metcon, 10rds of: 3 bar mu, 10 back squat @ 50kg. Gymn...

Monday 8.8: Pull-ups, Hspu, Snatch, S2o, Box

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Monday . Metcon, 7min amrap: 10 pull-ups, 7 hspu. Result, 119 reps. Power snatch 5x3 @ 55kg. Metcon, 7min amrap: 7 s2o @ 50kg, 12 box jump o...
Saturday, August 6, 2016

Saturday 6.8: Squats, Clean and jerk, Row

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Saturday . Back squats 6x4 @ 120kg. Metcon, 3rds of: 10 c&j @ 70kg, 500m row. Time, 11.11. We were on the move for the entire day so i...

Friday 5.8: Squat clean amrap

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Friday . Metcon, 12min amrap of squat cleans (80-90kg). Result, 43 reps It was a tight schedule at the gym on Friday so there was time for...
Thursday, August 4, 2016

Wednesday 3.8: Front squats, Burpees, Sled

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Wednesday . Front squat 6x2 @ 110kg. Metcon, 20min amrap of: 5 front squat @ 70kg, 10 burpees, 20m sled. Result, 9rds. Main focus was on k...
Wednesday, August 3, 2016

Tuesday 2.8: Thrusters, Clean, Hspu, Dips, Ghd

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Tuesday . Build up to heavy triple of thrusters (result, 80kg). Emom x 6min: 5 thrusters @ 60kg. Emom x 10min: odd 3 power clean @ 90kg, eve...
Monday, August 1, 2016

Monday 1.8: Row intervals, Hang clean, High box

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Monday . Row 8x500m, 1:1 work:rest ratio. Wod, 10rds of: 5 hang power clean @ 60kg, 10 high box. Conditioning. Period. Intervals to start ...