Today's #Workout

Warm up: 10 min AMRAP
- 45" row
- 10 roll & reach
- 3 inchworms
- 3 hang muscle snatch
- 3 hang power snatch
- 3 back squats
- 3 snatch press
- 3 overhead squat

Gymnastics: Handstand push up focus, 5 rounds, 90" work + 90" rest
- 30 single unders
- max unbroken box handstand push ups (12 - 9 - 9 - 8 - 5)

Workout: "Times Union Center" 8 rounds, 2mins each
- 50 single unders
- 4 squat snatch (empty barbell)
- Average time 1:14

Annoyed at work, I had to go to the office and had to finish stuff so I left very late and could not do my hamstring rehab at all. Surprised the emtpy barbell squat snatch went ok without hurting though, and I was going fairly low into the squat.

#workoutOfTheDay

Generally very frustrating workout. Didn't leave me feeling bliss, more like wanting to ragequit the entire thing.

First part was gymnastics, handstand practice.

5 rounds
* 40" practice Double Unders
* Max Unbroken Box Handstand Push-Ups (around 12 per round)

The double unders are super frustrating.

#workout: "Times Union Center"
8 rounds, ever 2'
* 50 Double Unders
* 4 Squat Snatches

I scaled to doing 75 single unders and the 4 squat snatches with a 7.5 training bar. Anything else feels like way too much in that position.

Generally not happy with how this one went.

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)
2 rounds (each leg)
- 20" single leg glute bridge hold
2 rounds (each leg)
- 2 step out / in glute bridge marches

Warm up: 8 min AMRAP
- 1 min ski erg
- 5 single arm DB bench press e/s (7,5 kg)
- 5 single arm DB row e/s (7,5 kg)
- 10 deadbugs

Workout: "Erie Canal", for time, 25 min time cap
- 16 - 12 - 8 - 8 cal ski erg
- 21 - 15 - 9 - 9 DB bench press (2x 7,5 kg)
- 5 mins rest
- 16 - 12 - 8 - 8 cal ski erg
- 21 - 15 - 9 - 9 bench press (20 kg)
First part finished in 7:55 & second in 9:38

Accessory "Upper body anterior": 4 rounds
- 10 DB chest fly (3 kg)
- 15 barbell drag curl (7,5 kg) - this one was new to me

Did not crash out, finished ok. Love to hate the ski erg.

#workoutOfTheDay

#Workout: "Erie Canal". I did the intermediate, which was hard enough.

21 - 15 - 9 - 9
* kcal Row Erg
* Dumbbell Bench Press @ 2x10kg DB's

5' Rest

21 - 15 - 9 - 9
* kcal Row Erg
* Bench Press @ 35kg

Finished the first part in in 6'09" and the second in 6'34"

Then some Upper Body Anterior work

4 Rounds
* 10 Dumbbell Chest Flies (2x5kg)
* 15 Barbell Drag Curls (20kg barbell)

I had never done the barbell drag curls before, they're hard!

https://www.youtube.com/watch?v=ZHa0OAcn7Bc

#workoutOfTheDay

#Workout: "Erastus Corning"

#AMRAP 15'
* 1-2-3-4-5-6-7-8-9-10-... Burpee Box Jump Over (20)
* 10kcal Bike Erg (instead of the shuttle runs)

Finished 10 rounds with 2 seconds to spare.

Afterwards some accessory work, 5x2 (per side) Turkish Get-Ups. Did 4 rounds with a 10kg kettle bell, switched to 12 for the last.

Today's #Workout

Hamstring rehab: 1 round only (thank you work</sarcasm>)
- 5x 20" isometric Nordic hold
- 5x 5" single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)

Warm up: 2 min jump rope into 8 min AMRAP
- 5 cat-cow
- 10 box step overs
- 5 jumping squats
- 5 cal erg bike

Workout: "Erastus Corning" 15 min AMRAP, scaled to
- ascending ladder 1 - 2 - ... burpee box step overs
- 10 cal erg bike
Did 8 rounds + 9 reps. 10 cals to replace 4 shuttle runs (8m there & back) is absolutely an asshole scaling, because even me shuffling takes less fucking time doing the shuttle runs than getting the calories on the bike

Accessory: 5x 2 Turkish get ups e/s (8kg KB)

Another clusterfuck day at work, the last thing I wanted was cardio, so fuck this. But I still went and did it. Not happy with my result either.

#workoutOfTheDay

#foundations class, focus on squats today

* 30" Active Squat with overhead reach
* 30" 90/90s

3x
* 10 Slow Air Squats
* 8/8 Box Step Ups
* 30" Wall Sit

3x
* 10 Glute Bridges (25 / 30 / 32.5kg)
* 10 Goblet Squats (15kg)
* 6/6 Bulgarian Split Squats

EMOM 20'
* 8/8 Bulgarian Split Squats with barbell (20kg)
* 15 Leg presses with resistance band
* 30" Copenhagen plank
* 12m Dumbbell Walking Lunges (2x15kg)
* 6/6 Box Step-Ups

My legs are going to hate me.

#workoutOfTheDay #core class today

4x
* 30" Sit-Ups
* 30" Shoulder Taps
* 30" Tuck-Ups
* 30" Hanging Tuck Holds1
* 1' Rest

AMRAP 12'
* 20 Hip Dips
* 10 Toes-To-Bar (or sort-of...)
* 10 V-Ups
* 10 Weighted Box Step-Ups (2x10kg)

AMRAP 12'
* 400m Bike Erg
* 10 / 10 Banded Side Shuffles
* 20 Weighted Overhead Straight-Leg Sit-Ups (with a 10kg plate)
* 20 Mountain Climbers

First time those weighted overhead sit-ups, those are a killer after a while.
https://www.youtube.com/watch?v=1vuBvXcZz0Y (but with a plate)

#workoutOfTheDay

#Workout: The Ranch

Every 2' for 16'
* 12 kcal Bike Erg
* 6 Hang Power Cleans (20kg)
* 4 Push Jerks (20kg)

Average finish time over 8 rounds: 1'23"

The finisher was some accessory work named "Shock Method":

3 sets:
* 6 Bench Presses (20 / 25 / 30kg)
* 12 strict Push-Ups
* 25 Bench Dumbbell Flies (2x5kg)
* 2' Rest

This workout was actually quite enjoyable :)

Today's #Workout

Hamstring rehab 3 rounnds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold

Warm up: 10 min AMRAP
- 45" erg bike
- 10 roll & reach
- 3 inchworms
- 3 hang muscle clean
- 3 hang power clean
- 3 strict press
- 3 push press
- 3 push jerk

Workout: "The Ranch" every 2 mins, 8 times, intermediate
- 10 cal erg bike
- 6 hang power clean + 4 push jerk (20 kg)
Average time 1:22,5

Accessory: "Shock Method", 3 rounds
- 6 bench press (20 kg)
- 12 (knee) push ups
- 25 bench dumbbell fly (2 kg)
- 2 mins rest

The workout actually looked worse on paper than it ended being, the accessory wasn't too bad either. Nice way to start the weekend.

#workoutOfTheDay

More Front Squat / Box Jump combo.

2 rounds, 1 front squat (at 93% 1RM) and 3 box jumps.

I had 58kg on the bar, coach told me to add another 10 (they had to be heavy) - which actually went smoothly, so I added another 3 :) ended at 71kg on the bar, which is a #pr for me too :D

Then the #workout "The Open"
* 200 Double Unders
* 75 Air Squats
* 50 GHD's (or V-Ups)
* 75 Air Squats
* 200 Double Unders
Time cap: 18'

Also by coach recommendation I focused on trying to get double unders better. So i ended up doing:

* 2'30" practice Double Unders
* 75 Air Squats
* 50 Tuck-Ups
* 75 Air Squats
* 2'30" practice Double Unders

Finished in 12'30"

Today's #Workout

Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glue bridge marches

Warm up: 8 min AMRAP
- 30" single unders
- 6 box step ups
- 2 box jumps (30 cm)
- 10 deadbugs
- 10 sit ups
- 3 front squats (empty barbell)

Strength: Front Squat - Box jump combo, 2 sets, 3 mins
- 1 front squat (50 kg)
- 3 box jumps (30 cm / 12 in)

Workout: "The Open", for time, time cap 18 mins, scaled to
- 200 single unders
- 50 air squats
- 50 sit ups
- 50 air squats
- 200 single unders
Finished in 13:00

So happy I could squat 50 kg without pain! Now if other movements would get the memo it would be great And if my heel would also stop being sore, that'd be great too.

#workoutOfTheDay

First some deadlift / bounding jump combo work. 2 sets of
* 1 deadlift @ 95% 1RM (123 kg)
* 4 bounding jumps

Then the lovely "The Unknowable" #workout

5 rounds for time
* 15m Dumbell Walking Lunges (2x15kg)
* 4 Burpee Box Get-Overs (two stacked boxes, 48" high)

Finished in 8'15", climbing that is always fun.

#workoutOfTheDay

#Core class

4x
* 30" Ab Rollouts with barbell - I really really love this exercise!
* 30" Hollow Hold
* 30" Side Plank with leg up
* 30" Weighted Sit-Ups (20lbs medball)
* 1' Rest

Then 4 intervals of 5' (with 90" rest in between)
* 10 Strict Leg Raises
* 15 Weighted Sit-Ups (20lbs medball)
* 20 V-Ups / Tuck-Ups
* Max Farmer Carry (with 2 24kg kettle bells)

Finished 108 / 96 / 112 / 108 meters. Arms dead. Send replacements, kthxbye!

#workoutOfTheDay

First another front squat seated box jump combo, like a few weeks ago.

This time 6 rounds of
* 3 front squats (54kg on the bar)
* 5 seated box jumps (@24" height)

Then te workout "Zorin"
For time, timecap 18'.

It was written as an AMRAP but it's more of an EMOM....

Odd minute:
* 8 Bench Presses
* max amount of Strict Sit-Ups until you get to 100

Even minute
* Rest

I put only 35kg on the bar for the bench press (they said it needed to cycle smoothly), and in the end it took me (including the 1' rest) 8'53"

Today's #Workout

Hamstring rehab:
- 2 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (round 2, 12,5 kg)
- 6x 2" single leg top of hip thrust hold

Warm up: 8 min AMRAP
- 8 box step ups
- 10 deadbugs
- 5 single arm DB bench press e/s (6 kg)
- 3 push press (empty barbell)
- 3 front squat (empty barbell)

Strength: Front Squat / Box jump combo: 6x 1:30
- 3 Front Squat (30 kg, 14in box)
- 5 seated box jumps (I piled plates to get to 34cm: 4x 20kg + 3x 15 kg)

Workout: "Zorin" For time, time cap 18 min, scaled to:
- Minute 1: 8 bench press (20 kg) + AMRAP strict sit ups
- Minute 2: rest
- Continue until accumulating 75 sit ups
Finished in 8:50

Happy I could do box (piled plates) jumps and my hamstring did not complain, and that I still have the 35 cm (seems I had enough clearance on the pile to call it 35 cm). On to build to 40 cm. And happy that today was generally a better day, mentally & physically.

Today's #Workout

Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 6x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glue bridge marches

Warm up: 10 min AMRAP
- 30" jump rope
- 5 roll & reach
- 3 inchworms
- 3 snatch deadlift
- 3 hang muscle snatch
- 3 power snatch

Gimnastics: Handstand push up focus: 5x 90"
- 7 knees on 24" box handstand push ups
- 10" toes on box handstand hold

Workout: "No Time To Die" 5 rounds, 2 mins each, scaled to
- 50 single unders
- 5 power snatches (20 kg)
- rest remaining time
Finished in 1:00, 1:00, 1:05, 1:10, 1:03

Not a good day mentally.

#workoutOfTheDay

First some gymnastics - box handstand push-ups!

5 rounds, every 90" 1 round of
* 5 Box Handstand Push-Ups (height was 30")
* 10" Box Handsstand Holds

Then there was the #workout: "No Time To Die"

Every 2', for 10'
* 50 Double Unders
* 5 Power Snatches (60-70%)

Since my double unders still suck, I did singles, and the power snatches with 17.5kg on the bar. Still very careful about overhead stuff.

#workoutOfTheDay

Definitely didn't go great.

First a deadlift / bounding jump combo: 6 reps of 3 deadlifts @ 100kg (78% 1RM) and 4 bounding jumps.

Then the #workout "Blofeld"
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
* Deadlifts (<30% 1RM)
* Hang Power Cleans (< 30% 1RM)
* Front Squats (< 30% 1RM)
* Shoulder To Overheads (<40% 1RM)

Time cap: 18'. My 1RM for overheads was 35, so.. I figured i could take an empty 20kg barbell.

I was wrong.

Second round I parked my ego at the door and switched to a 15kg barbell, my right shoulder didn't agree with my plans. Too many reps!

Finished in 12'27"

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (15kg)
- 10 overhead let downs (4 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up: Bergener for snatch, 2 rounds (1 pvc + 1 emtpy BB)
- 5 dip & drive
- 5 dip & high pull
- 5 dip muscle snatch
- 5 snatch land
- 5 snatch drop
- 5 hang power snatch
- into: 3 hang power snatch + 3 hang snatch + 3 squat snatch

Strength: 5 x 2:00
- 1 snatch pull & 1 squat snatch (22 kg)

Workout: "Freddy Jones", for time, time cap 14:00, scaled to
- 11 - 9 - 7 - 5
- (hang, for the hamstring) power snatch
- jumping pull ups
Finished in 7:05

No coach today, we were with three, and managed a workout, it is of course better when the coach is there.