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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June 2016
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August 2016
September 2016

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?