#workoutOfTheDay was suffering in the sun

First a #snatch complex. This was to really start carefully, since it's something I'm not confident in wrt my shoulder issues.

#EMOM 10'
* 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

Started at 7.5kg (training bar), and built up to 14.5kg :D which went painlessly and in good form. Happy about that :)

Then 3x 3 Snatch Pulls, which I did at 17.5, 27.5 and 37.5kg. Felt good.

Next was the #wod "Action Hank"

21 - 18 - 15 - 12 - 9 - 6
* Deadlifts (57 / 85)
* GHD Sit-Ups / V-Ups

I did the deadlifts with 50kg on the bar, and V-Ups. Finished in 8'10".

Today's #Workout

Warm up: Burgener warm up
- 5 down & finish
- 5 down & finish high pull
- 5 muscle snatches
- 5 power lands
- 5 squat lands
- 3 high hang snatch + 3 hang snatch + 3 snatch

Strength 1: EMOM 10:00
- 1 Power snatch + 1 Hang Snatch + 1 Overhead Squat (20 kg)

Strength 2: 3x every 2 mins:
- 3 snatch pulls (30 kg)

Workout: "Action Hank"For time, time cap 12:00
- 21 - 18 - 15 - 12 - 9 - 6
- deadlift (48 kg)
- V-ups (scaled to ab-mat sit ups with 4 kg med ball)
Finished in 11:15

It was outside, it was too bright, and plenty warm (more than enough to exercise in the sun), and then I ended covered in black dust from the sit ups. Oh, and I got a blister on a finger from the deadlifts too

Today's #Workout

Mobility: Banded &s + pec stretch

Warm up: 8 min AMRAP
- 30" skipping rope
- 10 single arm upright DB rows (5 kg) e/s
- 5 (empty) barbell bench press
- 10 deadbugs

Strength: #BenchPress
- Max bench press at 50-60% of 1RM + 2,5-5kg -> 16x 25kg
- 1 min rest
- Max bench press at 50% of above weight -> 26x 15 kg

Workout: 15 min AMRAP
- 16 cal row
- 19 DB bench press (scaled to 7 kg)
Did 4 rounds + 10 presses (4+26)

still quite sore from Tuesday. Also tried the 10kg DB for the wod and there was no way I would do 19 reps (or the intermediate 15)

#workoutOfTheDay

First max rep bench presses, like last week, but with 2.5kg more on the bar.

Did 30 @ 35kg (50% 1RM), and 36 @ 20kg (+- 50% of that).

Then the #workout "Agent Honeydew"

#AMRAP 15'
* 16/19 kcal Row
*19 Dumbbell Bench Presses (10/15)

Finished 5 rounds, doing:

* 19 kcal row
* 19 dumbbell bench presses with 2x15kg.

#WorkoutOfTheDay

First some strength: Back squats!
20 reps at 60% of 1RM, which is 52kg for me.

Building up this was:
10 @ 40kg
15 @ 50kg
20 @ 52kg

Then the party started with the #workout "Dee Dee"

5 rounds:
2' AMRAP
* 12 kcal Echo Bike
* 10 Front Squats (with 20.5kg)
* Max Bar Facing Burpees
* 2' Rest

I hate burpees. So much.
Finished 9 / 9 / 8 / 6 / 7...

Today's #Workout

Mobility:
- 20 alternating 90-90
- 10 alternating 90-90 into hip thrust
- 60 sec squat hold

Warm up: 8 min AMRAP
- 10 alternating Cossack squats
- 10 banded good mornings
- 10 up-downs
- 10 deadbugs
- 5 (empty barbell) backsquats

Strength: 20 rep backsquat #BackSquat
- 10x 25 kg
- 10x 35 kg
- 15x 40 kg
- 20x 45 kg

Workout: "Dee Dee" 5 x (2 min work - 2 min rest) #DeeDee
- 12 cal erg bike (set at 8)
- 10 front squats (25 kg)
- max bar facing burpees
Did: 7 - 7 - 5 - DNF - 3 burpees

At round 2 I got a side stitch, I managed to finish round 3, but did not finish round 4 (at squat nr 5 I just couldn't go further) so I took some extra rest & managed to finish round 5.

After all the squats, my legs are shot.

#WorkoutOfTheDay

#Foundations class, focus #pullups

Warm-Up:

3 rounds
* 15 Banded Face Pulls
* 15 Banded Lat Pull Downs
* 15 Banded Tricep Extensions
* 1' rest

3 rounds
* 10 Dumbbell Flies (@ 7 / 8 / 9kg)
* 10 Skull Crushers (@ 12.5 / 15 / 17.5 kg)
* 10 Two-arm Dumbbell Rows (7.5 / 8 / 10kg)
* 1' Rest

3 rounds
* 5 Ring Rows (3 sec down)
* 5 / 5 Single Arm Dumbbell Rows (@ 20kg)
* 3 Negative Pull-Ups
*1' Rest

The actual #workout:
#EMOM 20'
* 6-10 Challenging Ring Rows
* 5 Negative Pull-Ups
* 6 / 6 Single Arm Dumbbell Rows (20 / 22.5 / 22.5 / 22.5kg)
* 30" chin over bar hold
* 50" Ski Erg

My poor arms :p

Today's #Workout

Warm up 1:
- 1 km walk
- 10 mins erg bike

Warm up 2: 3 rounds
- 1 min foam rolling thoracic spine
- 20 banded pull aparts
- 10 overhead deadbugs (5 kg - shoulders being tired from last few days)

Triceps, core & pull: 3 rounds
- 10 skull crushers (7,5 kg)
- 6 bent over single arm kettle bell rows e/s (16 kg)
- 40 sec Chinese face up plank

Cool down:
- 1 km walk

Sore from the 4 workouts this week + my left calf is still annoying from the cramp I got on Wednesday doing those hamstring curls at the rings. Still managed to get some decent workout today. Felt better than yesterday's.

#WorkoutOfTheDay

#Core session

4x
* 30" Hollow Hold
* 30" Dumbbell Pinch Grip Hold (6, 7, 8 and 8kg DB's)
* 30" Sit-Ups
* 30" Knee Raises
* 30" Rest

5x5'
* 100m Farmer Carry (with 2x20kg)
* 15 Weighted Sit-Ups (14lbs medball)
* 15 Knees-To-Elbows
* Collect 30" Tuck Hold

My grip is shot after this #workout...

#WorkoutOfTheDay

First some gymnastics:

6' #EMOM
* 6-8 Chin Ups
* 5-7 Strict Pull-Ups

That actually went quite well. I'm surprised :p Last round wasn't that fantastic though.

#Workout: "Numbuh Four"
* 10 Squat Snatches (47.5/70)
* 10 8m Shuttle Runs
* 30 GHD Sit-Ups
* 10 Squat Snatches
* 30 GHD Sit-Ups
* 10 8m Shuttle Runs
* 10 Squat Snatches

Since I'm still very careful, I took the training bar (7.5kg) and did everything really focusing on technique.

So I scaled it to
* 10 Squat Snatches @ 7.5kg
* 15 kcal Bike Erg
* 30 V-Ups
* 10 Squat Snatches
* 30 V-Ups
* 15 kcal Bike Erg
*10 Squat Snatches

Finished in 10'06"

I'm happy with the progress on my shoulder!

Today's #Workout

Warm up 1:
- 15 min erg bike (chill pace)
- 10 min foam rolling

Warm up 2:
- Burgener warm up for snatches
- 3 high hang snatch
- 3 hang snatch
- 3 snatch

Skill: 6 min EMOM
- odd mins: chin ups (jumping for me)
- even mins: pull ups (ring rows for me)

Workout prep: 3 rounds
- 3 squat snatch
- 2 shuttle run
- 4 sit ups

Workout: for time, time cap 16 mins
- 10 squat snatches (18 kg)
- 10 shuttle runs (8m there & back)
- 30 med ball sit ups
- 10 squat snatches
- 30 med ball sit ups
- 10 shuttle runs
- 10 squat snatches
- Done in 13:08

Today's workout everything fell off and wrong, and tired of minuscule progress on any pull up/chin up variation

Today's #Workout

Mobility: banded 7s

Warm up: 8 mi AMRAP
- 30" single unders
- 10 single arm dumbbell upright row e/s (7 kg)
- 5 bench press (empty bar, 15 kg)
- 10 deadbugs

Strength:
- Max reps bench press at 50-60% of 1RM -> 24 reps 22 kg
- 1 min rest
- Max reps bench press at 50% of previous weight (or empty bar) -> 25 reps 15 kg

Workout: 5 rounds
- 1 min max single unders (90 - 95 - 90 - 95 - 95)
- 1 min max elevated push ups (16 - 14 - 12 - 12 - 11)
- 1 min rest

Day wasn't long enough as it was (4h in the car + normal work day), so adding some gym to clear the mind,

#WorkoutOfTheDay

First went to do some PT exercises, then the #wod

First part was bench press, max reps at 50@ of 1RM. That was 30 @ 31kg. Then max reps at 50% of that weight, but my partner was lazy and didn't want to switch the bar, so we used 20kg. Topped at 31 reps, because arms tired.

Then the actual #workout, "Knightbrace":
5 rounds of
* 1' max double unders
* 1' max push-ups
* 1' rest.

Switched double to single unders, and push-ups on a bar. Finished 110+25, 130+20, 150+18, 143+21 and 140+18.

Today's #Workout

Warm up: 2 rounds
- 1 min arm only row
- 1 min leg only row
- 1 min row

Workout: 20 x (20" work + 10" rest): row
managed an average of 81m per set, with an average split of 2:03.4

Leg pump: 3 rounds
- 10 Romanian deadlifts (40 kg)
- 10 ring hamstring curls
- 15 calf raises
- 2 min rest

Since I don't know if I will make it tomorrow, going today, also needed something I did not have to think, just do

Today's #Workout

Mobility: 2 rounds
- 10 alternating Cossack Squats
- 10 banded Shoulder Press

Warm up: 8 min AMRAP
- 30" machine
- 3 Muscle Cleans (empty barbell, 15 kg)
- 3 Hang Power Cleans (empty barbell, 15 kg)
- 3 Front Squats (empty barbell, 15 kg)
- 3 Push Press (empty barbell, 15 kg)
- 5 Roll & Reach
- 10 alternating Bird-Dog

Strength
- 10 min EMOM:
- 1 Barbell Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 70-75% of 1RM Clean
- It's been a while since I have tested, so I did: 25 - 26 - 27 - 28 - 28 - 29 - 29 - 30 - 30 - 31 kg
- Into 3 min EMOM:
- 3 Clean Deadlifts @ 80-90% of 1 RM clean
- Did it at 35 kg

Workout prep: 1 round
- 5 cal bike (row)
- 2 DB deadlifts (9 kg)
- 2 DB Power Cleans (9 kg)
- 2 DB Shoulder to Overhead (9 kg)

Workout: Numbuh Two #NumbuhTwo (timecap: 17 mins), did the intermediate reps with a slightly lower weight (9 kg instead of 10 kg) & row (more cals) instead of air bike, which ended being: 21 - 18 - 15 - 12 - 9 - 5 for cals / 18 - 15 - 12 - 9 - 6 - 3 for the movements
- Cals row
- Dumbbell Deadlifts
- Dumbbell Hang Power Cleans
- Dumbbell Shoulder to overhead

Finished within time cap at 16:45, kinda dead, but needed the just push through brain can't think workout today

Bilan de séance hier soir, comme une envie d'abandonner au 5eme km après une grosse journée de taf mais :
13,5 km en 101 min
Dénivelé positif total (D+) : ≈ 300 m
1027 calories brûlées
Allure moyenne : 7'30/km
un peu de relief pour travailler les côtes, prochaine fois on vise +400 ? Qu'est ce c'est long sur tapis
Aujourd'hui, repos
#running #runnersofmastodon #run #sport #motivation #urbantrail #trail #workout #fitness #fitodon AC/DC highway to hell pour la fin #music

Today's #Workout

Warm up: 3 rounds
- 20 deadbugs
- 30" squat with rotations
- 3 ATG squats with 3" pause at bottom e/s

Core: 3 rounds
- 16 Russian twists (12 kg)
- 10 prone Ys (2 kg)

Modified pull ups: 10 rounds
- 4 toe assisted pull ups
- 45" rest
(also known as a 10 min EMOM)

Just something quick and easy to move a bit, not much more

Today's #Workout

1 km walk + 8 mins bike

Warm up: 3 rounds
- 20 banded pull aparts
- 10 overhead deadbugs (7 kg)

Core: 3 rounds
- 20 quadruped opposites
- 30 sec plank on hands

Strength: 3 rounds
- 45 sec batwing hold (7 kg)
- 10 chest supported DB rows (10 kg)
- 10 DB lateral raises (4 kg)

1 km walk

Needed some movement after the last three days of travel & site visit mostly standing / just walking. Not a fan of the super loud hard dance that was playing today, so I hid in a far away corner where the music wasn't as loud to do my thing

#WorkoutOfTheDay

"Patser Uurtje" or .. I guess you could translate it to "Gym-bro hour" or something like that? :p

First build up to 1RM max bench press. Maxed out at 62kg, which is 10kg more than my previous ;)

Second was 4 sets of
* 10 dumbbell floor presses
* 10 bent over dumbbell flies
* 45" plank hold.

The floor presses were done with 2x17.5kg for the first, and then 2x20kg. Dumbbell flies with 2x6kg, and the plank was 1x without added weight, 2x with 5kg plate, and 1x with 10 kg plate.

In general, very happy with my progress :)

#workoutOfTheDay

First 6 reps of 2 heavy pause front squats. Finished at 47kg on the bar which was quite heavy.

The #workout: "Camaro"

For time, time cap 18'

2 rounds, 5' max
* 15 Power Snatches (30/42.5)
* 15 Bar Facing Burpees

1' rest

2 rounds, 5' max
* 12 Overhead Squats (30/42.5)
* 12 Burpee Box Jump Overs (20/24)

1' rest

2 rounds, 6' max
* 10 Squat Snatches (30/42.5)
* 10 Burpe eBox Get Overs (24/30)

First time doing power snatches in quite a while without pain, using the 7.5kg technique bar. Overhead squats and squat snatches didn't go though :( so those were replaced with front squats and more power snatches, respectively.

Finished in 4'26", 4'23" and 4'06".

Overall I'm happy with my #shoulder recovery :)