Tuesday, August 15, 2017

Swolecall-A TEN HUT 2

WOD:
Strength-
3x15 GHD Sit-UPs-15 Back Ext
Work up to 3rm Wtd. Pull-Up-24kg
Got 1 clean one at 28kg but the 2nd rep chin didn't get over bar
3x5 Max Height Wallballs@15lbs
3x12 Bent Over Rows@60kg-20 Band Pull aparts
100 Tricep Band Pushdowns-(slow and controlled, break when u need but not more than 20 seconds)
Metcon-
3 RFT:
10 DL @100kg
21 Wallballs@30lbs
20 Cal Row
19 Toes to Bars
13:11

Monday, August 14, 2017

Swolecall-A TEN HUT 1

WOD:
LPO-
5-4-5-4-5-4 Front Squats@110kg-117kg
4-3-4-3-4 Hang Power Snatches@70-75kg
2 Power Cleans-2 Split Jerks@90kg
2 Power Cleans-2 Split Jerks@100kg
2 Power Cleans-2 Split Jerks@105kg
2 Power Cleans-2 Split Jerks@110kg
2x2 Power Cleans-2 Split Jerks@100kg
4x4 Deficit Snatch Deadlifts@115kg (Stdg on 25kg plate)

Friday, August 11, 2017

Gain Train 38

WOD:
Prep-
3x10 Bench Supported Reverse Flyes (palm to palm)-10 Ys-10 BSRF (thumb to thumb)@2-2kg
Strength-
3x15 Band Lat Pulldown-Super Heavy and Moderate bands-15 Eye Level Face Pulls
3x15 Band Tri Ext-Super Heavy band-15 Low to High Face Pulls
3x20 Renegade Rows@2-20kg
MetCon-
12 min AMRAP:
12 Strict HSPU-(Until 3rd round 12 th rep)
3 Rope Climbs
3 RMU
4 rds



Thursday, August 10, 2017

Gain Train 37

WOD:
Prep-
Start Front Squats
LPO-
6 Front Squats@110kg
5 Front Squats@117kg
5 Front Squats@117kg
5 Front Squats@116kg
5 Front Squats@115kg
4x4 No Feet Squat Snatches@60kg-65kg-70kg-75kg
4x4 No Feet Squat Cleans@90-95kg-100-105kg
5x3 No Feet Push Jerks@90kg-90kg-95kg-100kg-

Tuesday, August 8, 2017

Gain Train 36

WOD:
Prep-
3x10 Bent Over Rows@50kg
    10 Band Reverse Flyes
     10 Band Straight Arm Push Downs
    10 Hip Thrusts@120kg
Strength-
3x8 ES Inverted Kneeling KB Presses@12kg
3x8 Wtd. Pull-Ups@6kg in between legs
3x8 Barbell Curls@40kg-8 Slow Band Tri Ext (5 sec neg)
MetCon-
15 min. EMOM:
1-30m Sled @BW-93kg
2-5 35 inch ish Box Jumps
3-Banded CG Push Ups


Monday, August 7, 2017

Gain Train 35

WOD:
Prep-
3x8 ES KB Windmills@12kg
    8 ES KB SL RDL@12kg
    Forgot other one...couldn't do the old warm up, was sick of it.
LPO-
5x3 Snatch Deadlifts@110kg Hold last rep 10 seconds (wrist a little better but still don't want to do snatch and snatch balance hurts even more)
3 Power Cleans-3 Push Presses@80kg
3 Power Cleans-2 Push Presses@85kg
2 Power Cleans-2 Push Presses@90kg
2 Power Cleans-1 Push Press@102kg
3x1 Power Clean-1 Push Press@110kg -No misses :)
4-3-3-3-3-3-3 Front Squats@110kg-115kg-120kg-115kg-120kg-115kg-120kg

Saturday, August 5, 2017

Gain Train 34

WOD:
Prep-

Start Front Squats
LPO-
6 Front Squats@110kg
5 Front Squats@117kg
3 Front Squats@117kg
4 Front Squats@116kg
4 Front Squats@115kg
5x3 Snatch Deadlifts@110kg Hold 3rd Rep for 10 seconds (wrist still hurts on snatches and hspu)
6x4 No Feet Squat Cleans@90-90-95(F2)-95-97kg-101kg
5x3 No Feet Push Jerks@90kg-90-95-97-100kg

Friday, August 4, 2017

Gain Train 33

WOD:
Prep-
5x10 Bench Supported Reverse Flyes (palm to palm)-10 Ys-10 BSRF (thumb to thumb)@2-2kg
Strength-
5x15 Band Lat Pulldown-Super Heavy and Moderate bands-15 Eye Level Face Pulls
5x15 Band Tri Ext-Super Heavy band-15 Low to High Face Pulls
Tried 15 min EMOM-5 STRICT HSPU, Wrist was hurting so stopped after 7th min,
5x5 Strict DB Presses@2-25kg
5x20 Renegade Rows@2-20kg
MetCon-
3 Rds For Time:
6 D-Ball Floor To Over Shoulder@70kg
9 Burpees
12 Toes to Bars
200m Row
9:52


Thursday, August 3, 2017

Gain Train 32

WOD:
Prep-
2x10 Band W's-5 W-Ys
    15 Band A's
    50m Waiter's Walk ES@16kg
    20 Wallballs@30lbs UB
    50m Front Rack KB Walk@2-16kg
LPO-
5x4 Snatch High Pulls@90kg
1 Power Snatch@70kg-then stopped, wrist was hurting
5x3 Clean Pulls@144kg
3 Power Cleans-3 Push Jerks@96kg
3 Power Cleans-2 Push Jerks@102kg
2 Power Cleans-2 Push Jerks@108kg
2 Power Cleans-3 Push Jerks@102kg
2 Power Cleans-2 Push Jerks@108kg

Tuesday, August 1, 2017

Gain Train 31

WOD:
Prep-
3x10 Band Rows
    10 Band Rev Flyes
    10 Band Pulldowns
3x10 Hip Thrusts@120kg

Strength-
5x5 Box Jumps@35 ish inches
5x8 ES Kneeling Upside Down 1 Arm KB OH Presses@12kg
5x8 Wtd Pull-Ups@6kg MB in between feet
5x8 CG Band Push Up-8 Slow Tri Band Ext
8-8-8-8-7 Barbell Curls@40kg

Conditioning-
EMOM 10:
Cindy