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


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September 2016

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

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