Tuesday, October 8, 2013

100813

am wod
50 pull ups

pm wod
row 4500m
(18mins++)

then-
heavy leg presses
6x5
175kg ~ 184.5 lol

burned quads

then-
EMOTM for 10min
5 db snatches
even min - left hand
odd min - right hand

Monday, October 7, 2013

100713

am wod
100 push ups

pm wod
back squat 5x3
115-120-125-130-135(2)
hip and ankle needs mobility!
knee hurts

then-
EMOTM for 10min
5 min 5 hang power cleans 70kg
4 min 3 hang power clean 80kg
2x 0:30 3 hang cleans 80kg

then-
strict press 6x5 75%1rm
57kg

then-
back squat 
5x5 constant load 105kg
20 sit ups after each set


Sunday, October 6, 2013

100613

pm wod
50 pull ups for warm up

then-
4 rounds of
20m stationary tyre pull
farmers walk back (ligther tyre)

then-
rope battle
15 rounds of
0:30 on/0:30 off

finish with
box jumps tabata
8 rounds 0:20/0:10
5 lowest rep

finish with 2 rounds of
400m run
25 pull ups

done



Saturday, October 5, 2013

100513

pm
skill training

10 rounds of
3 handstand push ups (kippep)
rest as needed between round

then
10 rounds of
3 muscle ups
rest as needed between rounds

finisg with
5 rounds of
15 bar rows
30 double unders
100 meter runs

Friday, October 4, 2013

100413

pm wod
front squat
5x3

glutes hurt, weak upper body for front squat

then-
EMOTM hang power cleans
first 5min -5 @60kg
2nd 5min- 5@65kg
3rd 4min- 3@70kg
final min - amrap 70kg (6)

then-
back squat
5x5 constant load @ 110kg
the form is not consistent.
 
then-
deadlift
2x5 -110,120
2x3 -130, 140
2x1- 150, 160

finish with
bench press 5x5
constant load @90kg

Wednesday, October 2, 2013

100213

pm wod
back squat 
6x3
110-115-120-125-130(2)-130
*bad form on the heavy sets,
on the last rep

then-

Every minute, on the minute for 12 minutes, do:
2 Power Cleans 60kg
2 Front Squats 60kg
2 Push Presses 60kg

burned quads, did a push jerk instead. underestimated wod!

then-

deadlift 6x3

110-120-130-140-150-160

finish with-

amrap 7 mins

6 bench press 75kg
5 push up
4 sit ups




100113

am wod
5 min amrap
10 push up
10 squat 
10 sit ups

pm wod
warm up
100 pull ups
break to 7&8
slow and easy

then
4 rounds of
21 db swing right hand 25kg
21 push ups
21 db swing left hand 25kg
21 push ups

finish with
5 rounds of
10 bar row
10 bar dips


done