Sunday 17.9
Workout.
- Every minute on the minute x 20 minutes
- Odd min, 3 bar muscle-ups
- Even min, 3 push jerk @ 70kg
Very good combination of movements. Positively surprised this wasn't a huge physical battle to get these completed.
Workout. Result, 8 rounds
- Amrap 15 minutes
- 300m row
- 8 push jerk @ 60kg
Heavy breathing
Tuesday 19.9
Pulls.
- Deadlift 5x5
- Weights: 160, 165, 165, 165, 165kg
Pulls are feeling great currently. I've been deadlifting once a week lately.
Workout.
- Every minute on the minute x 15 minutes
- 1st min: 18-22 push-ups on parallettes
- 2nd min: 20-25 sandbag squats
- 3rd min: 14 one-hand overhead squats with a dumbbell
Wednesday 20.9
Oly.
- Hang power clean 5x5 @ 80kg
Workout.
- 5 rounds of:
- 300m row
- 12 ring dips
Dips were tough from the beginning. Felt tight in the upper body.
Friday 22.9
Workout.
- 12-3-4-5-6-7-8-9-10 jump squats
- 10-20-30-40-50-60-70-80-90-100 skipping
Wife came up with this one from somewhere. She'd seen it been done fast.
Workout. Result, 9 rounds + 10 reps
- Amrap 10min
- 5 snatch @ 25kg dumbbell, right hand
- 5 push jerk @ 25kg dumbbell, right hand
- 5 snatch @ 25kg dumbbell, left hand
- 5 push jerk @ 25kg dumbbell, left hand
This was a modification of Jason Khalipa's emom workout. Same movements, completed in emom style. I changed it to an amrap. Felt awful on this one, in a very good way, if that makes any sense.
Saturday 23.9
Gymnastics.
- 5 rounds of:
- 15 pull-ups
- 10 handstand push-ups
For completion.
Workout.
- 5 rounds of:
- Run up and down the street
- 10 hang power clean @ 50kg
- 10 push jerk @ 50kg
Went unbroken on all barbell movements. That means to say 20 reps in one set.
Sunday 24.9
AM
Strength.
- Bench press triples @ 80, 82, 83, 84, 85kg
Benching after a longer break. Kept that in the metcon too.
Workout.
- 5 rounds of:
- 10 bench press @ 70kg
- 20 kettlebell swings @ 32kg
- 15 toes-to-bar's
PM
Strength.
- Shoulder press 10x1 (60, 60, 60, 61, 62, 62, 62, 62, 62, 62kg)
It's been ages since doing shoulder press.
Accessory.
- 4 rounds of:
- Kneeling presses with dumbbells
- Ab wheel
Finished shoulders with those kneeling presses.
Monday 25.9
Pulls.
- Deadlift 5x5 @ 170kg
More heavy pulls from the ground. Clean grip. Dead stop at the floor after every repetition.
Gymnastics.
- Every minute on the minute x 12 minutes
- 1-4min: 8 handstand push-ups
- 5-8min: 7 handstand push-ups
- 9-12min: 6 handstand push-ups
Great way to get volume on this gymnastics movement
Tuesday 26.9
Overhead.
- Push press 5x3 @ 70kg
Light weight but shoulders felt tight.
Workout. Result, 26-18-16-24 wall balls
- Partner workout, 4 rounds of:
- Run / Row
- 25 pull-ups
- Wall ball amrap
I did this with Antti. The idea was that the other one was running up and down the street all the time. Both made that journey 4 times during the workout. Once Antti was running I did 25 pull-ups, and the rest of time it was amrap of wall balls. The result was the number of web's per set.
Thursday 28.9
Active recovery.
- Hang power cleans
- Push-ups on parallettes
Saturday 30.9
AM
Workout. Result, 6 rounds + 5 snatch
- Amrap 5 minutes
- 10 dumbbell snatch @ 25kg
- 5 handstand push-ups
Intense workout!
Rest 5min
Workout. Result, 8 rounds + 1 burpee
- Amrap 15 minutes
- 250m row
- 10 burpees
Another intense piece for this day.
PM
Oly.
- Every minute on the minute x 15 minutes
- 1-5min: 80kg hang squat clean
- 6-10min: 85kg hang squat clean
- 11-15min: 90kg hang squat clean
I tweaked my knee in kitchen one day, and I've had to be careful with squatting ever since. It was great to do some below parallel stuff!
Strength.
- Pull-ups with added weight
- 7x3 rep sets @ 10, 15, 17.5, 20, 22.5, 22.5, 22.5, 22.5kg
Accessory.
- 4 sets of:
- Dumbbell row @ 25kg db
- 10 rep per hand, both hands per set
