melonrouge
Maliney
A collection of my workouts and occasionally food
2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES
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BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
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OVERHEAD SQUAT
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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?