Train hard-eat easy-move better: március 2012

Rest week 12.03.26-04.01.

Egy hetes pihenő, melyben ismét csak a rögbivel kapcsolatos edzésekre kerül sor:
Hétfő: súlyemelés könnyű súlyokkal
Szerda: rögbi edzés (válogatott)
Péntek: rögbi edzés (klub)

Skill and Metcon Day 12.03.25.

WOD1:
CFG Open 12.5
7 min AMRAP of:
3 Thruster 45kg
3 C2B Pullups
6 Thruster 45kg
6 C2B Pullaups
9 Truster 45kg
9 C2B Pullups
12.......
71reps

Skill:
Squat snatch practice - light weight

WOD2:
15 min AMRAP of
24kg KB complex ladder (1 in first round, 2 in second round....)
200 m 24kg KB carry
7rounds + 20m

Rest day 12.03.24.

M.E. Lower Body 12.03.23.

Strength:
A: Back squat: 3-3-3-1-1-1+ 100,110,120,130,140,145,150kg NPR!!!!!
B: Perform 2 squat 80% of 1RM in every minute for 12 min
C: Clean pull from raiser: 5x3, 80,90,100,100,100kg
D1: Hyper extension 10
D2: GHD situp 10
3sets

Rest day 12.03.22.

Elég ganén éreztem magam, fáradtnak, bágyadtnak, a 12.5 volt a terv, de így meg sem próbáltam...

Rugby training 12.03.21.

Mentális készülődés a 12.5-re.....

Skill and Metcon Day 12.03.20.

At noon...
Strength and skill:
A: Squat clean: 50x2, 60x2, 70x2, 75x2, 80x2, 85x2, 90x1
B: HSPU practice

WOD:
21-15-9
- Deadlift 100kg
- Dip
- Pullups
10'05"

In the evening...
WOD:
12 min AMRAP
- 1min hammer strike
- 1min box jump 50cm
307reps

M.E. Total body 12.03.19.

In the morning....
WOD:
5 rounds for time:
- 400m run
- 20 KB swing 24kg
- 30 DU
- 20 HR pushups
21'50"

In the evening....
Strength:
Weightlifting with rugby team
A: Snatch up to 100% 70kg
B: Clean and PP 5sets of 2+1

Rest day 12.03.18.

This weekend was about training, eating, drinking and spending time with family...

M.E. Upper body 12.03.17.

Strength:
A: 1 Press + 1 Push press + 1 Push jerk: 5rounds, 60,60,65,70,70kg
B: and then perform in every minute for 5min 2 press 65kg

WOD#1:
AMRAP 5min
- 10 OHS 40kg
- 30 DU 3 rounds
5min rest
WOD#2:
AMRAP 10min
- 10 Power snatch 40kg
- 10 HR Pushups
- 10 Situps 5rounds + 3sn
5min rest
WOD#3:
AMRAP 5 min
- 100m farmer walk w/2x24kg KB
- 20m prowler push (rugby team empty scrum machine actually...i have no idea how much kg is...)
2 rounds

CFG 12.4 Metcon day 12.03.16.

WOD:
CFG 12.4
AMRAP 12min
- 150 Wallball 9kg, target 3m
- 90 DU
- 30 MU
185reps

Strength:
Snatch pull: heavy triples, 85kg

Rest day 12.03.15.

The 12.4 is launched!! I'm not happy with that! :( MU is one my "can't do" workout :(

M.E. Lower Body 12.03.14.

At noon...
Strength:
A: Back squat: 5-5-5-3-3-3, 80,95,105,115,125,140kg/2
B: Dynamic Good mornings 3x3 60kg
C: Front squat: 3x8 70kg

Metcon:
DU practice 5min

In the evening..
Rugby team training

Skill and Metcon Day 12.03.13.

Skill:
A: Squat snatch practice
B: Squat clean practice

WOD:
10 rounds, every 2 min perform the following:
- 3 Thruster 60kg
- 6 Pullups
- 9 Box Jump 60cm

M.E. Total body 12.03.12.

Strength:
Rugby team weightlifting training

M.E. Upper body and CFG Open 12.3 12.03.11.

WOD:
CFG Open 12.3
6rounds + 15 Box jump + 3 Push press

Strength:
Jerk: 3-3-3-1-1-1, 60,70,80,90,95,100kg

Rest day 12.03.10.

Rugby training 12.03.09.

Rugby training
Skills
Team movements

MetCon Day 12.03.08.

WOD:
CFG 12.3
18 min AMRAP
- 15 Box jump 60cm
- 12 Push press 52,5kg
- 9 Toes 2 Bar

6r + 14BJ

M.E. Lower Body 12.03.07.

Strength:
A: Deadlift: 3-3-3-1-1-1, 120,140,150,160,170,175kg, 180(failed)
B: Hang Power clean 5x5 60kg

MetCon
TRX with rugby team

Oly WL and MetCon day 12.03.06.

Strength:
A: Snatch pull: 5x3, 60,65,70,75,80kg
B: Squat clean - heavy single: 60,60,70,70,75,80,85kg

WOD:
- 10 Deadlift 100kg
- 50 Am. swing 24kg KB
- 10 Deadlift 100kg
3'50"

M.E. Total body 12.03.05.

In the morning....
WOD#1:
- 50 Squat clean 50kg
Every minute on the minute 5 Box jump 60cm
9'45"

WOD#2:
"Half Cindy" 10min AMRAP
- 5 Pullup
- 10 Pushup hand released
- 15 Air squat
10r + 4 pushup

In the evening....
Weightlifting with rugby team
A: Snatch 5x3
B: Clean n Jerk 3+2 x 4
C: Squat 4x3, 100,110,120,130kg