melonrouge
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
Tuesday, 30 August 2016, 13:52
Day 428 - 429
MON | 5PM
Strength
Romanian Deadlifts
EMOM 5
5 reps @ 47.5kg
Romanian Deadlifts
EMOM 5
5 reps @ 47.5kg
5 sets, every 90sec
Negative pull ups, 8 bent over rows 20kg
Negative pull ups, 8 bent over rows 20kg
WOD - 12min AMRAP
15 V-sit ups
10 deadlifts 25kg
5 hang power snatch
15 V-sit ups
10 deadlifts 25kg
5 hang power snatch
Rounds: 6+7
TUE | 8AM
Strength:
Every 2min (7 sets)
1 power clean + 2 hang clean + 2 jerk
Every 2min (7 sets)
1 power clean + 2 hang clean + 2 jerk
25kg, 30kg, 35kg, 4x37.5kg
WOD 20min cap
3RFT
10 clusters 30kg
20 pull ups
400m run
3RFT
10 clusters 30kg
20 pull ups
400m run
Time: 19:59
Sunday, 28 August 2016, 12:18
Day 427
SUN | 8AM15 mins to build to heaviest OHS.
Reached 40kg.
5-min cap. 30 OHS 25kg.
Time: 1:40
WOD:
In a 6kg vest.
30 burpees
25-20-15-10-5
Air Squats
Sit Ups
HR Push Ups
100m run
Time: 14:21
Saturday, 27 August 2016, 13:34
Day 423 - 426
WED | RESTTHU
6PM : weightlifting class
7PM : FOTF WOD 2
30 25kg OHS
30 16kg KBS
30 6kg Sit Ups
30 Burpees
Time: 10:43
FRI | REST
SAT
9AM :
Buy in 25 burpees.
-200m front rack KB carry 24/16
100 sync squats
-200m front rack KB carry
100 sync push ups
-200m front rack KB carry
50 deadlifts 84/60
-200m front rack KB carry
50 SDHP 42/30
100 sync squats
-200m front rack KB carry
100 sync push ups
-200m front rack KB carry
50 deadlifts 84/60
-200m front rack KB carry
50 SDHP 42/30
Buy out 25 burpees.
10AM:
15 min to find max Power Snatch + OHS.
30kg. Can't power 32.5kg :(
6-min AMRAP 30kg Snatch: 11
For time:
30-20-10
30kg S2O
GHD Sit Ups
Cal Row
Time: 23ish
Sled pulls. 100kg
Tuesday, 23 August 2016, 19:37
Day 420 - 422
Sun | RestMon
6am
Romanian deadlifts
EMOM 5
5 reps 5% heavier than last week 42.5kg
EMOM 5
5 reps 5% heavier than last week 42.5kg
Every 90sec, 5 sets
5 pull ups (green) + 10 bent over rows 17.5kg
5 pull ups (green) + 10 bent over rows 17.5kg
WOD - 10min AMRAP
10 pull ups
5 Power clean 40kg
10 pull ups
5 Power clean 40kg
Rounds: 5+5
6pm
Romanian deadlifts
EMOM 5
5 reps 5% heavier than last week 42.5kg
5 reps 5% heavier than last week 42.5kg
Every 90sec, 5 sets
5 pull ups (negative) + 10 bent over rows 15kg
5 pull ups (negative) + 10 bent over rows 15kg
WOD - 10min AMRAP
10 v ups
5 Power clean 70/40
10 v ups
5 Power clean 70/40
Rounds: 5+14
Strength
7 sets E2MOM
3 hang cleans + 2 jerks
7 sets E2MOM
3 hang cleans + 2 jerks
25kg, 30kg, 35kg, 2x37.5kg, 40kg, 42.5kg
WOD - 2 Rounds (20min cap)
40 Push Press 25kh
40 box jumps
40 HR push ups
40 DU
40 Push Press 25kh
40 box jumps
40 HR push ups
40 DU
Time: 16"ish
Saturday, 20 August 2016, 08:30
Day 416 - 419
Wed | RESTThu | 5pm
WOD -
12min AMRAP
200m run
20 air squats
10 Burpees
.....
3min rest
.....
Tabata 8min
20sec on/10sec off
Double unders/triple unders
Sit ups
12min AMRAP
200m run
20 air squats
10 Burpees
.....
3min rest
.....
Tabata 8min
20sec on/10sec off
Double unders/triple unders
Sit ups
Score is lowest round
Score: 6 rounds, 21 du, 11sit ups
6am
Snatch complex: high pull + power sntach + hang snatch + ohs
20kg, 25kg, 2x27.5kg, 2x30kg, 27.5kg
WOD: 15-min AMRAP
2 bar muscle up progressions
10 box jumps
10 wall balls 6kg
Rounds: 6
5pm
Snatch complex: 25kg, 2x27.5kg, 3x30kg, 32.5kg
WOD: 15-min AMRAP
4 HR push ups
8 box jump overs
8 wall balls 6kg
6pm
Snatch complex: 7x25kg
Tuesday, 16 August 2016, 12:17
Day 413 - 415
SUNDAY | CITY2SURF14km, 1:44:43
MONDAY | 5PM
Strength: max jumping c2b
WOD: 5RFT
10 37.5kg Deadlifts
5 37.5kg Front Squats
10 Burpees Over Bar
Time: 9:07
TUESDAY | 8AM
Strength:
Power Clean + Hang Squat Clean + Front Squat + Push Jerk + Split Jerk
25kg, 30kg, 35kg, 40kg, 2x42.5kg
WOD: 15-min AMRAP
200m run
5 25kg power snatches
30 DUs
Rounds: 5
Saturday, 13 August 2016, 13:45
Day 411 - 412
Friday | RESTSat | 9AM
For time (30min cap)
49 Box jumps
49 Pull ups
49 Hollow rocks
49 Knees to elbows
49 V ups
49 Burpees
49 Double Unders
Time: 24:30
Thursday, 11 August 2016, 13:22
Day 410
THU | 8AM
Skill - Handstand skills
WOD- 4 Rounds
400m run
40 DU
20 Burpees
......
Then 60 calories on AD
400m run
40 DU
20 Burpees
......
Then 60 calories on AD
Time: 24:30
Then went to a reset& align yoga class with Phath! It felt so good to stretch out! It also showed me how tight i've gotten... I really need to incorporate proper mobility work.
Wednesday, 10 August 2016, 12:21
Day 409
Strength
Strengthen the midline
12 EMOM
Odd - 3 reps Strict press @ 20kg 6sec hold at top
Even - 5 sec static ring hold then 3 Ring dips (21X2)
Strengthen the midline
12 EMOM
Odd - 3 reps Strict press @ 20kg 6sec hold at top
Even - 5 sec static ring hold then 3 Ring dips (21X2)
WOD - 7 Rounds (15min cap)
5 T2B
9 S20 30kg
12 Push ups
5 T2B
9 S20 30kg
12 Push ups
Score: 6+2
Tuesday, 9 August 2016, 12:53
Day 406 - 408
SUN | 7:30AM7k run, 54:45
MON | 6PM
Strength
EMOM 640sec Max ring pulls (about 3-5 each round)
DEADLIFTS 6EMOM
3 reps at 74kg
WOD
2,4,6,8,10......
Thrusters 30kg
Pull ups
Score: 89 (12+5)
TUE | 8AM
Strength
2 Power cleans + 2 Front squats + jerk
7 sets 90sec
7 sets 90sec
25kg, 30kg, 2x35kg, 37.5kg, 40kg, 42.5kg
Wod - For Time - (18min cap)
400m run
20 power cleans 37.5kg
400m run
15 power cleans 45kg
400m run
10 power cleans 50kg
20 power cleans 37.5kg
400m run
15 power cleans 45kg
400m run
10 power cleans 50kg
Time: 19:13
Saturday, 6 August 2016, 12:34
Day 405
Sat | 9AM17-min AMRAP
200m 16kg farmer carry
12 burpee pull ups
12 30kg front squats
Rounds: 3
3-min REST
For Time (6-min CAP)
30 37.5kg Clean and Jerks
Time: 5:59
Friday, 5 August 2016, 11:23
Day 403 - 404
THU |6PM: Olympic Weightlifting Skills class.
Correct Snatch technqiue.
7PM:
Skill - Muscle ups transitions
WOD - 3 Rounds (27min cap)
800m run/850m row
35 box jumps 24/20"
20 DB Snatches 25/12.5kg
800m run/850m row
35 box jumps 24/20"
20 DB Snatches 25/12.5kg
Time: 25"33
FRI | 8AM
Strength 7sets (90seconds)
1 snatch pull + 1 Power snatch + 1 hang snatch
1 snatch pull + 1 Power snatch + 1 hang snatch
2 x heaviest set
25kgx4, 30kgx5
WOD - 15min AMRAP
1 rope climb
5 deadlifts 65kg
10 Push ups
10 Sit Ups
1 rope climb
5 deadlifts 65kg
10 Push ups
10 Sit Ups
Rounds: 7
Wednesday, 3 August 2016, 11:28
Day 399 - 402
SUN | 7:30AM11k run, 1.5h
MON | 7PM
5 EMOM
Incline ring pulls 40sec (4-6 reps eac set)
5 EMOM
Deadlifts
4 reps @ 65kg
Deadlifts
4 reps @ 65kg
Mobility: rolled chest muscles out.
TUE | 8AM
Strength
7 sets
Every 90sec
Hang squat clean + Power clean + 2 Front Squat + jerk
7 sets
Every 90sec
Hang squat clean + Power clean + 2 Front Squat + jerk
Build to heaviest set: 25kg 30kg, 35kg, 3x40kg, failed 45kg
Skill - Pistols
Wod - 3RFT (14min cap)
30 Pistols
15 Power Cleans 52/35
30 Pistols
15 Power Cleans 52/35
Time: 13:59
WED | 6AM
Strength
5 EMOM
5 HSPU (ab mat); 5,5,3,3,4
5 EMOM
5 HSPU (ab mat); 5,5,3,3,4
5 EMOM
4 @ 35kg Push jerks
Then
1x7 @ 30kg
4 @ 35kg Push jerks
Then
1x7 @ 30kg
WOD - 7 Rounds (16min cap)
4 HSPU
12 KBS 20kg
24 DU
4 HSPU
12 KBS 20kg
24 DU
Time: 15:30 ish?