Tuesday, February 28, 2012

Weightlift- Metcon




AM:

Squat Clean 3x3rep, 156lbs+ 3x3rep, 176lbs+ 3x2rep, 198lbs

"Desforges"
5 rounds:
12 Deadlift, 225lbs
20 Pull-ups                                                         39'20
12 Clean&Jerk, 135lbs
20 Knees to Elbows

PM:

Hát még én se tudom pontosan, de majd Börni segít megmondani.
Annyi biztos, hogy valami saját testsúlyost akarok. :)
este 9kor teszem fel az esti edzést!

Every wod start 10 burpee

Amrap 3'
5 Clean, 132lbs                                                       2rounds+ 5clean, 7 box jump
10 Box Jump, 24 inch box

1 min rest

Amrap3'
15Push-up                                                              2rounds+ 15 push-up, 7 lunge
10 lunge, 44lbs

1 min rest

Amrap 3'
10 trx row                                                               3rounds+ 1row
20 double-under



Monday, February 27, 2012

ME Upperbody



Shoulder press 3x5rep, 88-110-121+ 3x5rep, 127lbs+ 4rep, 127lbs
KB Millitary-press 2x5rep, 53lbs
Bench-press 2x8rep, 198lbs
HSPU 5rep, 3cm deep+ 3rep, 6cm deep+ 2rep, 9cm deep
Ring muscle-up 3x5rep
Toes to Bar 3x15rep


Sunday, February 26, 2012

CF Open - Weightlift



http://www.youtube.com/watch?v=hyRWaljDndo&list=UUT79nWCh8TxQ-wjiuvraPvw&index=1&feature=plcp
 
CF Games Open 12.1.
AMRAP 7'
Burpee                                                          113rep!!

Snatch 2x3rep, 88lbs+ 3x3rep, 110lbs+ 3x2rep, 132lbs+ 2x3rep 110lbs




Friday, February 24, 2012

LowerBody-Weightlifting



AM:
Box Squat 2rep, 154lbs+ 2rep, 220lbs+ 3x1rep, 242-264-275lbs    NPR!!
OHS 2x5rep, 132-154lbs+ 3rep, 176lbs
Snatch 3x3rep, 88-110-132lbs
Clean 2rep, 154lbs+ 1rep, 176lbs
Clean pull 3x2rep, 220lbs+ 3x2rep, 209lbs+ 2x2rep,215lbs
Clean 2x3rep, 154-176lbs


PM:
Burpee practice



Thursday, February 23, 2012

DP UpperBody




CF GamesOpen 12.1.:
Amrap 7':
Burpee                                                              105rep :(

Shoulder press 4x5rep, 75lbs
Clapping push-up 4x5rep

"300"
25 pull-up
50 deadlift, 132lbs
50 push-up
50 box jump, 24inch box                                    11:30!!!
50 floor wipers
50 Clean&Jerk, 40lbs dumbell
25 pull-up



Tuesday, February 21, 2012

DP LowerBody


AM:
Swim practice

PM:

Box Squat 3x5rep, 110lbs
Box OHS 3x5rep, 99lbs
Box Jump, 80cm box 3x5rep

Wod 1 :

CF Games Open 11.6.(wearing 22lbs body armor):
Amrap 7'
3 thruster, 99lbs
3 pull-up                                                                     15 thruster+ 12pull-up
6 thruster, 99lbs
6 pull-up
...

Rest 5min

Wod 2:

On the minute (wearing 22lbs body armor):
Complete 5 burpees and perform max rep to task on the minute.
The goal is to complete 20 deadlift, 20 SDHP, 20 AM swing, 20 Goblet squat with 53lbs KB
                                                                                  3'49



Monday, February 20, 2012

MP UpperBody



Shoulder Press 3rep, 88lbs+ 3x2rep, 110-121-132lbs+ 3x1rep, 143-x-xlbs        :(
Bench Press 10rep, 198lbs+ 6rep, 209lbs+ 5rep, 220lbs
HSPU 10rep+ 2x8rep+ 5rep, 3cm deep
Ring Dip (wearing 22lbs body armor) 7rep+ 2x6rep
Pull-up (wearing 22lbs body armor) 3x15rep
Toes to Bar (wearing 22lbs body armor) 3x10rep



Saturday, February 18, 2012

Metcon



HSPU 8rep+ 5rep, 3cm deep+ 2rep, 6cm deep+ 5rep, 3cm deep

"Ryan"
5 rounds of:
7 muscle-up                                                      18'30
21 burpee

Rest 5min

9-6-3rep, wearing 22lbs body armor:
Wall-ball shot, 11lbs
Hand-release Push-up                                       1'54
Squats


Friday, February 17, 2012

MP LowerBody



OHS 2-2-2-1-1-1-1rep, 88-110-132-154-176-187-193lbs                   NPR!!
Back Squat 3-3-3-3-3rep, 198-220-242-270-297lbs (fail)
Box Squat 6rep, 176lbs+ 4x6rep, 187lbs
Lunge 3x5-5rep, 110lbs


Thursday, February 16, 2012

DP UpperBody



AM:

HSPU 6rep+ 5rep, 1cm deep+ 4rep, 2cm deep
Push Press 2x20rep, 88lbs
Clapping Push-up 2x10rep
Clapping Pull-up 2x5rep

Metcons:

3rounds:
10 Clean&Jerk 110lbs                                                     8'54
30 GHD Sit-up

10min Rest

Jeremy:
21-15-9rep
Overhead Squat, 95lbs                                                      4'45
Burpee

PM:

Clean&Jerk practice

CF Games Open 11.3.
Amrap 5'
Squat Clean, 165lbs                                                          31rep
Jerk, 165lbs

Rest 10min.

Amrap 10'
20 KB Swing, 2pood
20 Sit-up                                                                          6round+ 12KB swing
20 HR Push-up
20 Double-under


Tuesday, February 14, 2012

DP LowerBody



Box Squat 3x5rep, 110lbs
Box Jump 3x5rep, 90cm

CF Games 11.4.
Amrap 10':
60 Bar-facing burpee                                        60burpee+ 30OHS+ 5muscle up
30 OHS, 120lbs
10 Muscle-up

Rest 15min

King Kong
1 Deadlift, 264lbs
2 Muscle-up                                                              8'25  :(
3 Squat Clean, 176lbs
4 HSPU
5 round

Monday, February 13, 2012

MP UpperBody


Shoulder Press 3-3-3-3-3-X-2rep, 88-110-121-132-143-148-138lbs     NPR!!
Bench Press 12rep, 176lbs+ 7rep, 198lbs+ 5rep, 220lbs
HSPU 8-3x6
Dips 3x9rep, 22lbs
Pull-up 3x9rep, 22lbs
Toes to Bar 3x15rep

Saturday, February 11, 2012

Weightlifting



AM:
Snatch 5rep, 95lbs+ 5rep, 110lbs+ 3rep, 135lbs
Snatch pull 3x3rep, 160lbs

AMRAP 12'
1 HSPU                                                  17round+ 1hspu, 1snatch
7 Snatch, 44lbs

5 min. rest

Erin:
5round
15 split clean, 40lbs dumbells                            11'16
21 pull-up

PM:
HSPU practice

Friday, February 10, 2012

MP LowerBody


AM:
Front Squat 2-2-2-1-1-1rep, 121-143-165-209lbs-2 fail
Overhead Squat 4x3rep, 110-132-154-176lbs                              NPR!!
Back Squat 5x5rep, 198-220-242-264-220lbs
Sumo Deadlift 3x7rep, 264-286-308lbs
GHD Sit.up 3x15rep

PM:
HSPU pactice


Thursday, February 9, 2012

DP UpperBody


AM:
HSPU Practice

PM:
HSPU Practice
Shoulder Press 2x20rep, 77lbs
Clapping, Hand Release Push-up 2x10rep
Clapping Pull-up 2x10rep

CF Open 11.1.
AMRAP 10'
30 Double-under                                                      5round+ 30 double-under
15 Power Snatch, 77lbs

CF Open 11.2.
AMRAP 15'
9 Deadlift, 154lbs                                                      10round+ 9deadlift+ 12 push-up+ 11box jump
12 Hand-release Push-up  
15 Box Jump, 24 inch box


Tuesday, February 7, 2012

DP LowerBody


WOD1:
7round
7 power snatch, 66lbs
7 snatch balance, 66lbs                                              8'31
7 overhead squat, 66lbs

Box Jump, 80cm box 4x5rep

WOD2:
21-15-9rep
Deadlift, 176lbs                                                          5'44
Bar-facing burpee
Sit-up




Monday, February 6, 2012

MP UpperBody


Shoulder Press 12rep, 95lbs+ 8rep, 110lbs+ 5rep, 121lbs+ 4x5rep, 126,5lbs
Bench Press 12rep, 176lbs+ 2x10rep, 187lbs
Hand Stand Push Up 4x4rep
Dips 3x8rep, 22lbs
Pull-ups 3x8rep, 22lbs
Toes to Bar 3x10rep


Friday, February 3, 2012

Thursday, February 2, 2012

Snow camp forth day

                                                                             Bohinj

AM:
Runing in the mountain                     35'35

PM:
Push-up, hand release 6x25rep
Clapping Push-up 5x10rep
Toes to Bar 3x10rep