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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Tuesday 30 August 2016, 13:52
Day 428 - 429
MON | 5PM
Strength
Romanian Deadlifts EMOM 5 5 reps @ 47.5kg
5 sets, every 90sec
Negative pull ups, 8 bent over rows 20kg
WOD - 12min AMRAP
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
25kg, 30kg, 35kg, 4x37.5kg
WOD 20min cap
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
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
Every 90sec, 5 sets
5 pull ups (green) + 10 bent over rows 17.5kg
WOD - 10min AMRAP
10 pull ups 5 Power clean 40kg
Rounds: 5+5
6pm
Romanian deadlifts
EMOM 5
5 reps 5% heavier than last week 42.5kg
Every 90sec, 5 sets
5 pull ups (negative) + 10 bent over rows 15kg
WOD - 10min AMRAP
10 v ups 5 Power clean 70/40
Rounds: 5+14
Strength
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
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
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
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)
WOD - 7 Rounds (15min cap)
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
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
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
Time: 25"33
FRI | 8AM
Strength 7sets (90seconds)
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
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
Mobility: rolled chest muscles out.
TUE | 8AM
Strength
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
Time: 13:59
WED | 6AM
Strength
5 EMOM 5 HSPU (ab mat); 5,5,3,3,4
5 EMOM
4 @ 35kg Push jerks Then 1x7 @ 30kg
WOD - 7 Rounds (16min cap)
4 HSPU 12 KBS 20kg 24 DU
Time: 15:30 ish?
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