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


Archives
June 2015
July 2015
August 2015
September 2015
October 2015
November 2015
December 2015
January 2016
February 2016
March 2016
April 2016
May 2016
June 2016
July 2016
August 2016
September 2016

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 | 8AM
15 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 | REST

THU
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 | Rest

Mon
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
Tue | 8AM
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 | REST

Thu | 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

Fri |
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 | CITY2SURF
14km, 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 | REST

Sat | 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 | 7:30AM
7k run, 54:45

MON | 6PM
Strength 
EMOM 6
40sec 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 | 9AM
17-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 | 7:30AM
11k 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?