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
Thursday, 14 July 2016, 07:47
Day 379 - 380
WED | 6AM
Strength
Gymnastics
EMOM 7
5 Strict ring tricep dips: tempo 21X2
Gymnastics
EMOM 7
5 Strict ring tricep dips: tempo 21X2
WOD - 14min Amrap
25 DU
10 HR Push ups
5 Hang Power Snatches 25kg
25 DU
10 HR Push ups
5 Hang Power Snatches 25kg
Rounds: 5
SSF Training--
Bench, 2x5, 1xAMRP (8) 24kg
Squat: 4x8 39kg
DB row: 4x8 each arm 10kg
RDL: 1x12 42.5kg
Back Extensions: 3x12 BW
Split squats (lunges on bench): 1x12 each leg BW
Strength
HSPU
EMOM 7
5 HSPU: 5,5,5,4,5,5,4
HSPU
EMOM 7
5 HSPU: 5,5,5,4,5,5,4
Then max HSPU: 5
WOD - 8 Rounds (16min Cap)
2 Rope Climbs
5 T2B
10 KBS 24/16
2 Rope Climbs
5 T2B
10 KBS 24/16
Time: 15:40?
Labels: SSF
Monday, 11 July 2016, 08:43
Day 377
MON | 6AMStrength:
6EMOM Stict Pull Ups- purple band on 7th hole
Then max ring pulls (14)
WOD: 3RFT
400m run
10 burpee pull ups
10 29kg push jerks
Time: 15:36
SSF Training:
Squats- 1x5 29kg, 1x5 34kg, 2x5 34kg, 1xAMRAP 34kg (10)
OHP- 1x8 15kg, 4x8 17kg
Good mornings- 1x8 17kg, 4x8 23kg
Barbell bicep curls- 2x12, 1x10 15kg
Tricep dips- 3x12
Lat raises- 3x12 2.5kg plates
DB row- 3x12 7kg
Labels: SSF
Wednesday, 6 July 2016, 08:59
Day 372
WED | 6AMStrength:
6EMOM 5 Ring Tricep Dips
WOD: 20-min AMRAP
7 Ring Tricep Dips
14 25lb OH Alt. Lunges
21 16kg KB SDHP
Score: 6+34
SSF Training (PRE)
Back Squat 49kg 2x5 then 1xAMRAP (8)
OHP 17kg 4x8
Good Mornings 23kg 4x8
Labels: SSF