melonrouge
Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food
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2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES

Movements

BACK SQUAT
BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
SNATCH
THRUSTER


Archives
June 2015
July 2015
August 2015
September 2015
October 2015
November 2015
December 2015
January 2016
February 2016
March 2016
April 2016
May 2016
June 2016
July 2016
August 2016
September 2016
Wednesday, 22 June 2016, 08:57
Day 358

WED | 6AM
Strength: front squats
5x 42.5kg
4x 46.5kg
3x 51.5kg
5x 45kg
4x 49kg
3x 54kg

WOD: 8RFT
6 pull ups
6 12kg KB C+J
10 12kg KBS
Time: 14"40




Tuesday, 21 June 2016, 08:42
Day 356 - 357

MON | 7PM
Strength: 1 Rep Snatches
3x 32.5kg
2x 35kg (failed one)
1x 37.5kg (NEW PR)
3x 40kg (failed all)

WOD 3RFT (20 min cap)
800m run
20 30kg Thruster
Score: 2+run

TUE | 6AM
Strength: C+J
3x 40kg
6x 42.5kg

WOD: 10 min AMRAP
15 sit ups
10 37.5kg deadlifts
5 37.5kg hang cleans
Score: 5+28

Strength: Split Jerk
3x 42.5kg
2x 45kg (failed one)
2x 47.5kg (current PR, failed one)
2x 50kg (failed all)

Labels:




Saturday, 18 June 2016, 20:55
Day 352 - 355

THU | 7PM
Strength: Bench Press
2x10 22.5kg
2x6 25kg

WOD: 9RFT (18 min cap)
3 45kg cleans
6 burpees over bar
9 push ups
Score: 3 push ups off!!

FRI | REST
SAT | EXAM/REST
SUN | REST




Wednesday, 15 June 2016, 18:22
Day 350 - 351

TUE | 6AM
Strength:
5EMOM C+J (push) at 60% - 30kg
Every 90s, 3 sets C+J (push) at 70% 35kg

WOD: For Time
400m run
Then 30/20/10
6kg Med Ball Clean
Box Jump Overs
400m run
Time: 12"something

5EMOM C+J (split) at 60% - 35kg
Every 90s, 3 sets C+J (split) at 70% 40kg

WED | 6AM
Not feeling it...
Strength: Overhead Squats 
Every 90s, 6 sets, 5 reps at 25kg
Every 90s, 2 sets, 5 reps at 27.5kg

WOD:
10-min ladder
2,4,6,8,10,12...
20kg OHS
TTB
Score: 12+21

Labels:




Monday, 13 June 2016, 10:10
Day 344-349

WED | 7PM
Strength:
1 Push Jerk + 1 Split Jerk
5EMOM 30kg
Every 90s, 3x32.5kg
Every 90s, 2x35kg

WOD: 3RFT
400m run
10 35kg C+J
50 DU
Score: 2+6

THU | 6AM
WOD: 3 rounds. 1 min station.
Cal row
20lb ball slams
16kg KBS
Push Ups (knee)
25kg Push Press
Score: 210

THU | 7PM
10EMOM 35kg Split Jerk
1x 40kg Split Jerk
1x 45kg Split Jerk (PR)

FRI | REST

SAT | COMP DAY
WOD 1
8 mins
50 burpees
50 16kg kbs
50 pull ups
50 30kg thrusters (didnt make it)
1 min rest
3 min max farmer carry 54kg
Score: 150+130m?

WOD 2
6 min 1rm clean and jerk - 47kg (PR)
6 min 1rm deadlift - 88kg (PR)

WOD 3
8 min AMRAP
5 35kg cleans
5 35kg front squats (suzie)
5 35kg push jerk (mostly suzie)
10 box jumps
2 min max rope climbs
Score: 6+ 8 climbs?

SUN | REST

MON | REST

Labels: ,




Tuesday, 7 June 2016, 09:09
Day 340 - 343

SAT | 9AM
30-min AMRAP
5 72kg deadlifts
13 push ups (knee)
9 box jumps
Rounds: 8+3

SUN | REST

MON | 7PM
Snatch, 1 rep every 90s
3x 27.5kg
3x 30kg
2x 32.5kg

WOD: Fran
21/15/9
30kg thrusters
Pull ups
Time: 10"45

TUE | 6AM
Cleans, 1 rep every 90s
3x 42.5kg
3x 45kg
2x 47.5kg

WOD: 12-min AMRAP
10 16kg KBS
5 25kg snatches
1 rope climb
Rounds: 5+15

Strict press
1x10 15kg
1x5 20kg
5x5 22.5kg




Friday, 3 June 2016, 09:20
Day 339

FRI | 6AM
WOD:
40/30/20/10
DUs
6kg Wall Balls
Time: ..(?)




Thursday, 2 June 2016, 10:12
Day 337 - 338

WED | 6AM
Strength:
Every 90s, 5 sets of 29kg 2x Jerks + 1x Split
Every 90s, 5 sets of 31.5kg 1x Jerk + 1x Split

WOD: 10RFT
5 T2B
7 Burpees
9 20kg KBS
Time: 16"28' (First Rx+ WOD!!)

 THU | 6AM
Strength: Deadlifts
6x 56kg
5x 62kg
4x 65kg
3x 68kg
Max reps at 60kg (22 reps)

3x5min (1min rest)
400m run
5 HSPU (ab mat, green plate)
5 37.5kg Hang Cleans
Reps: 53