Mid-January

Mid-January

Sunday 8.1

1. Every 2:00, for 20 min
Complex of:
Power clean
Hang squat clean
Thruster
Push jerk

5 sets @ 70kg + 5 sets @ 72kg

2. Amrap 12
15 wall ball
12 burpee
9 toes-to-bar
Result, 5rds sharp

Tough one!

3. Accessory
Single leg romanian deadlift @ 2x25kg dumbbells

First time doing rdl's with these weights. It was good!

Monday 9.1

1. Oly, emom x 15 min
1 squat clean @ 95kg

Great to notice I can still move a barbell.

2. Thrusters
15 reps @ 60kg
15 reps @ 60kg
10 reps @ 65kg
10 reps @ 65kg
5 reps @ 70kg
5 reps @ 70kg

These were unbroken sets. Rest as needed between sets.

Friday 13.1

1. Complex,  every 2:00, for 20min
Power clean
Hang power clean
Hang squat clean
Front squat
Thruster
4 sets @ 70kg
3 sets @ 73kg
3 sets @ 75kg

Thrusters are working well nowadays. No mobility restrictions there as it used to be.

2. Intervals
3 sets of:
5 power clean @ 60kg
10 front squat @ 60kg
5 push jerk @ 60kg
10 pull-ups

Gross... About one minute of work

Saturday 14.1

7rds
9 power snatch @ 40kg
15 wb
21 du

Got this one from my brother. The light weight was deceiving.

Sunday 15.1

1. E2mom x 20min
7 thrusters @ 60kg

2. Wod, 5rds of:
1 deadlift @ 140kg
10 t2b
15 lateral burpee
Time, 10.32

Burpees were kinda nasty mofos

Monday 16.1

1. Wod
5-4-3-2-1 of:
Rope climb
Clean and jerk @ 80kg

2. Amrap 8
2-2, 4-4, 6-6... of:
Pull-ups
Box jumps
156 reps  (12 pull-ups on round of 18's)

The first one was a blast! Barbell was surprisingly light at 80kg's. Happy happy

Tuesday 17.1

Wod, 5rds of:
Run up and down the street
15 hspu

Shoulder killer