melonrouge
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Maliney
A collection of my workouts and occasionally food 2016 OPENS FOOD ADVENTURES RECIPES HIKES Movements
BENCH PRESS CLEAN DEAD LIFT FRONT SQUAT HSPU OVERHEAD SQUAT PULL UP SHOULDER TO OVERHEAD SNATCH THRUSTER Archives
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Wednesday 22 June 2016, 08:57
Day 358
WED | 6AMStrength: 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 | 7PMStrength: 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: Snatch Saturday 18 June 2016, 20:55
Day 352 - 355
THU | 7PMStrength: 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 | 6AMStrength: 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: Overhead Squats Monday 13 June 2016, 10:10
Day 344-349
WED | 7PMStrength: 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 Tuesday 7 June 2016, 09:09
Day 340 - 343
SAT | 9AM30-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 | 6AMWOD: 40/30/20/10 DUs 6kg Wall Balls Time: ..(?) Thursday 2 June 2016, 10:12
Day 337 - 338
WED | 6AMStrength: 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 |