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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Saturday 30 July 2016, 12:33
Day 396
SAT | 9AM21-15-9-15-21 25kg Push Press 20" Box Jumps (step ups for last 2 rounds.. Shins...) 16kg KBS 200m run Note: I need to get the KB vertically align with my hips. Been cutting short at the top. Need to fix that. + stretch shoulders more, don't let them become tight! Friday 29 July 2016, 19:00
Day 394 - 395
Thu |6PM : Olympic Weightlifting skills 7PM :
Gymnastics - handstand skills. I got one handed handstand against the wall!
WOD - Every 5min, 3 sets
400m run 30 ball slams 20lb
Times: 3"12, 3"17, 3"17
2min rest
Then
With a partner 10 amrap 12 calories rower
Total: 142 with Kathy!
FRI | REST
GOT MY FIRST AID CERT
Wednesday 27 July 2016, 10:21
Day 392 - 393
Tue | 8am
Strength: Every 90 secs, start about 70% CnJ
7sets 2 Power clean + 2 Front Squats + 1 push jerk
30kg, 35kg, 37kg, 3x40kg
Wod - 8 Rounds (17min cap)
7 Burpees 5 K2E (focused on linking) 3 Squat cleans 40kg
Time: 12"53
WED | 7pm
Strength
12 EMOM Odd: 5 push press 29kg Even: 5 ring tricep dips
Wod - 4x4min amrap
12 deadlifts 31.5kg 6 S2O 6 Pull ups
Rounds: 10+6
Monday 25 July 2016, 21:30
Day 390-391
SUN | 7:30AM9k run, 01"05"00 MON | 7PM
Strength
EMOM 12min Odd: 5 deadlifts 60kg Even: 5 Strict C2B (purple band)
Wod - 16min cap
3RFT 400m Run 12 OHS 25kg 3 Wall walks
Time: 14"20
Saturday 23 July 2016, 17:48
Day 389
SAT | 9AMPartner hero wod: GLEN - Partner 30 clean and jerk 37.5kg - 1 mile run (1.6k) -10 rope climbs (individually) -1 mile run - Partner 100 burpees Time: 38"20 with Suzie Friday 22 July 2016, 16:32
Day 388
FRI | 6AM
Strength
Snatches 1 halting snatch deadlift (slow) + 1 Power snatch 2x25kg
3x30kg
3x32.5kg (failed 2)
WOD- 3RFT (15min cap)
21 Push jerks 30kg 15 SDHP 9 HSPU
Time: 14"53
Thursday 21 July 2016, 15:33
Day 385 - 387
TUE | 6AM
Strength
Yellow Complex 7 sets (90sec) Power Clean + Hang Squat clean + 2 Front Squats + Push Jerk
30kg, 32kg, 25kg, 4x37kg
WOD - Chief
5x3min AMRAP (1min rest) 3 Power cleans 37kg 6 push ups 9 squats
Score: 15+3
Strength
yellow EMOM 12min odd: 5 Push Jerks 65-70% ; 30kg even: 5 tricep dips (21X2)
Wod - Regionals workout (10min cap)
104 Wall Balls 52 Pull ups
Score: 124
THU | 7PM
Active recovery
Core 10 EMOM Odd: 40sec dead bug holds Even: 40sec plank hold/prank mountain climbers
WOD - 3RFT (25min cap)
800m run 50 Sit ups 30 Calories Monday 18 July 2016, 21:43
Day 383 - 384
SUN | 8AM8k run MON | REST Saturday 16 July 2016, 16:45
Day 382
SAT | 9AMPartner WOD: 10RFT, 30-min cap 7 HSPU 7 30kg Thrusters 7 K2E 7 30kg S2O 7 Burpees 7 20kg KBS 7 Pull Ups Score: 9+35 Friday 15 July 2016, 17:57
Day 381
FRI | 8AM
3 Position Snatch - 8 sets
High hang Hang Floor.
17.5kg, 20kg, 25kg, 5x27.5kg
WOD- 8min Amrap
10 Deadlifts 61kg 10 Burpees
2min rest/ strip weight down
3min amrap
Clean and jerks 37.5kg
Score: 4+5, 14
Thursday 14 July 2016, 07:47
Day 379 - 380
WED | 6AM
Strength
Gymnastics EMOM 7 5 Strict ring tricep dips: tempo 21X2
WOD - 14min Amrap
25 DU 10 HR Push ups 5 Hang Power Snatches 25kg
Rounds: 5
SSF Training--
Bench, 2x5, 1xAMRP (8) 24kg
Squat: 4x8 39kg
DB row: 4x8 each arm 10kg
RDL: 1x12 42.5kg
Back Extensions: 3x12 BW
Split squats (lunges on bench): 1x12 each leg BW
Strength
HSPU EMOM 7 5 HSPU: 5,5,5,4,5,5,4
Then max HSPU: 5
WOD - 8 Rounds (16min Cap)
2 Rope Climbs 5 T2B 10 KBS 24/16
Time: 15:40?
Labels: SSF Tuesday 12 July 2016, 09:25
Day 378
TUE | 7AMStrength Complex: 3 Deadlifts + 2 Power Cleans + 3 Front Squats + 2 Jerks 1x 30kg 1x 35kg 4x 37.5kg WOD: 5RFT 10 12.5kg DB Snatch 10 25kg BB lunges per leg 10 25kg SDHP Time: 18"36 Monday 11 July 2016, 08:43
Day 377
MON | 6AMStrength: 6EMOM Stict Pull Ups- purple band on 7th hole Then max ring pulls (14) WOD: 3RFT 400m run 10 burpee pull ups 10 29kg push jerks Time: 15:36 SSF Training: Squats- 1x5 29kg, 1x5 34kg, 2x5 34kg, 1xAMRAP 34kg (10) OHP- 1x8 15kg, 4x8 17kg Good mornings- 1x8 17kg, 4x8 23kg Barbell bicep curls- 2x12, 1x10 15kg Tricep dips- 3x12 Lat raises- 3x12 2.5kg plates DB row- 3x12 7kg Labels: SSF Sunday 10 July 2016, 11:57
Day 373 - 376
THU | 6AM
Strength - Snatches 8 sets snatch pull + hang snatch + power snatch +OHS 2x25kg 2x27.5kg 4x30kg WOD - 5 RFT (16min cap) 30 cal AD/rower20 KBS 24/16 Rx+=32/20Time: 16"44 FRI | 6AM Strength Hspu/strict 6 EMOM 5 Reps. Green plates on the side of ab mat. Skill - Turkish get up Wod EMOM 9min 1 Rep each side 8kg 1min rest 5min AMRAP 5 T2B 7 Push Press 30kg Rounds: 4+2 SAT | 10AM
5 ROUNDS
1 min each station Cal Row Step Ups Burpees 16kg KBS 6kg Wall Balls Rest SUN | 7:30AM 7.14K Run Wednesday 6 July 2016, 08:59
Day 372
WED | 6AMStrength: 6EMOM 5 Ring Tricep Dips WOD: 20-min AMRAP 7 Ring Tricep Dips 14 25lb OH Alt. Lunges 21 16kg KB SDHP Score: 6+34 SSF Training (PRE) Back Squat 49kg 2x5 then 1xAMRAP (8) OHP 17kg 4x8 Good Mornings 23kg 4x8 Labels: SSF Tuesday 5 July 2016, 10:42
Day 371
TUE | 6AMStrength: Power clean + clean + front squat + split jerk 2x 37.5kg 2x 40kg 3x 42.5kg WOD: 2RFT 30 DUs 30 Sit Ups 30 6kg Wall Balls 400m run (...in the rain) Time: 14 ish mins Labels: Clean, Front Squats, Press Monday 4 July 2016, 17:04
Day 369-370
SUNDAY | 7:16AM6.96KM run in 49"00' MONDAY | 6AM Strength: 6x5 Strict Pull Ups. Green band on 7th hook down. WOD: For Time 21-15-9 Burpees Pull Ups (couldn't link more than 1...) Box Jumps Time: 15"31 Saturday 2 July 2016, 12:46
Day 368
Sat | 9AM5RFT (35-min cap) 10 burpee pull ups 3 rope climbs 20 25lb alt. lunges Score: 4+11 Friday 1 July 2016, 09:49
Day 359 - 367
Thursday | 7PM
Strength
front squats 5@70% 4@75% 3@80% 5@75% 4@80% 3@85%
*Dont remember the weights T_T. I think I went off 1RM 65kg F. Squats
WOD - 8 Rounds (16min cap)
6 pull ups 6 KB clean + jerk 12kg 10 KB swings
Time: 14"40
Sat | 9AM
On a running 30 min clock
0-8mins (ladder) 2, 4, 6, 8, 10... -Double KB swings 8kg -Double KB walking lunges
8-12 mins REST
12-20 mins
-2, 4, 6, 8, 10... -hand release pushups -DB snatches 15kg
20 - 22mins REST
22mins + 1km run
6.2k run, 42" Mon + Tue | REST Wed | 7PM ONE YEAR OF CROSSFIT
Back Squats
12min to Build to a heavy triple - 62.5kg Then 2x3 at 62.5kg
Wod- JT (15min cap)
21-15-9 HSPU (green plates on side) Tricep dips on bench PUSH UPS
Score: DNF, got up to 3rd round but couldn't get any hspu.
Thu | REST Fri | 6AM
Strength
15min 1RM Clean 1x1@ 40kg 1x1@ 45kg 1x1@ 50kg
1x1@ 52.5kg
1x1@ 55kg (PR)
1x1@ 57kg (PR!!)
1x1@ 60kg, failed multiple times..
Rest 60-90sec between each set
WOD - 5 Rounds (17min cap)
8 T2B 10 Deadlift 70kg 12 Burpees
Score: DNF, got up to last round of burpees.
Labels: Clean |