Olympic WL Day...

2012.04.26. Thursday
A: Clean pull off block: 3x3  80,90,100kg
B: Squat clean off block: 3x3  60,70,80kg
C: 1 squat clean + 2 jerk x 5 60,70,75,80,85kg
D: Front squat: 6x3, 50,60,70,80,90,100kg
E: GHD back extension 3x10

Snatch balance + MetCon

2012.04.24. Tuesday
A:
Drill: 
OHS 3x10  40,45,45kg + 2x5 EccentricOHS, 5" down, 45kg
B: Snatch balance for load (10min) 40x2, 45x2, 50,50,55,55,60kg
C:
MetCon
- 10 OHS 50kg
- 50 DU
8'45"
D: Kipping pullup 3x15

DL + MetCon

2012.04.23. Monday
WU

Buy in:
300 singles
2 sets NFT
12 back extensions (glute-ham focused)
12 hanging leg raises
12 pushups
20" HS hold

Strength:
Snatch grip deadlift 8x2 (45" rest) 70,80,85,85,90,90,95,100kg

MetCon:
5 rounds for time:
15 Push press 50kg
50 Air squat
10 Pullups
16'50"

I like them

I need theese shoes....:)

Thruster

2012.04.21.
Buy in....
DUx20, Pullups x 10, Box jumps x 10 2sets

Strength:
Thruster ladder
10sets of 2 on the minute 20,30,40,40,45,50,55,60,65,70kg

MetCon:
3 rds foe max reps
30" Thruster 50kg
30" rest
30" HR pushups
30" rest
30"Hang power clean 50kg
30" rest
30" Pullups
30" rest

Cash out:
3 x 1' plank w/ 10kg plate, 1' rest

A messed up day....

2012.04.20.
Erről a napról inkább jót vagy semmit.....
Gondolom mindenkinek volt már olyan napja, amikor semmi nem jött össze, és ez az edzőteremben is folytatódott.....
Hát így történt.... Se erőm, sem kedvem nem volt az az előre összeállított edzéstervhez, már a melegítésnél éreztem, hogy semmi nem úgy mozog (főleg én :P), ahogy kellene....
Némi duplatekerés, 80cm-es box jump és T2B után nekiálltam az előlguggolásnak, amivel eljutottam 90ig, de mintha 120 lenne...
Ezek után már bele sem fogtam a MetConba, inkább pihenőt rendeltem magamnak fizikálisan és mentálisan is....

Cl & Jerk

2012.04.18. Wednesday
Before noon....
A: Strength:
    6 sets of Clean and jerk 1.1.1  (10" rest between singles)
    50,60,70,75,80,85kg

B: MetCon#1:
   3 rounds for time:
   Deadlift 120kg    7
   Pull ups               21
4min rest between round
1: 1'52"
2: 2'14"
3: 2'32"

C: MetCon#2:
800m run
GHD situps 25
DU             75
500m run
GHD          20
DU             50
200m run
GHD          15
DU             25                           18'40"

3 Metcons a day

2012.04.17. Tuesday
Before noon
A: Shoulder press, 4sets, 5-3reps, 50,55,60,65kg/3

B: T2B, 3x10-15

C: Metcon#1
   3 rounds of:
 - 10 Pull up
 - 15 Am. KB swing 32kg
 - 20 DU
 - Rest 1' between rounds                       7'54" inlc. rest time

5 min rest

Metcon#2
9-6-3
 - Thruster 60kg
 - Box Jump 60cm                                 3'45"

In the evening

Metcon#3
15 min AMRAP of:
 - 50 hammer strike
 - 200m run
 - 100m farmer walk 2x24kg KB
 - 200m run                                          3rounds + 24hammer

Snatch

2012.04.16. Monday
WOD:
A: Skill:
    5 sets of snatch balance x 1, 40,45,50,55,60kg
B: Strength:
    On the minute, every minute for 10min
    Squat Snatch x 2, 30,35,40,45,50,50,50,50,50,50kg
C: Metcon:
    15-12-9
    OHS 40kg
    Bar facing Burpee                   6'03"
D: A/P:
    3 x 20 GHD situps

Front squat w/ DU

2012.04.14.
MetCon:
5 rounds
Max reps front squat 75%BW (70kg)
30 DU
Max reps HR push ups
3 min rest between rounds
1.  11 - 20
2.  12 - 20
3.  10 - 14
4.  10 - 12
5.  9 - 12

3 sets, not for time
10 Snatch grip back extensions 40kg
10 GHD situps

Push & Pull

2012.04.13.
Before noon...
Strength:
A: Squat clean - singles  up to 90kg
B: Hang clean high pull 4x4 70kg
C: Back squat 5x3, 90,100,110,120,130kg
MetCon(s):
4 min amrap
3 Deadlift 130kg
15 HR pushup          4rounds
2 min rest
4 min amrap
10 box jump 60cm
10 push press 50kg  3rounds

In the evening....
Rugby training

Jerk

2012.04.11.
Before noon...
WOD1:
Strength:
A: Split jerk - singles up to 85kg
B: 3 Press + 2 Push press 5sets, 60kg
C: 2 Snatch balance + OHS 5sets, 40,45,50,55,55kg
Metcon:
5 rounds of
3 Clean 60kg
10 pullups
5 box jump 60cm       6'30"

In the evening...
Short metcon before rugby training....
800m run
50 air squat
40 situps
30 pushups

Death by Snatch and BJ

2012.04.10. 
In the morning...
WOD
Strength:
A: Squat snatch - singles
B: Snatch pull from block 5x3, 75kg
C: Front squat 3x3, 3x1 70,80,90,100,110,115kg

MetCon:
Death by snatch (50kg) and Box jump (60cm)
7 rounds

Recovery day

2012.04.09.
Stretching....57 min

Trip to national team training...

2012.04.07. Saturday
11.00 AM
National rugby team training....

Clean

2012.04.06. Friday
In the morning...
WOD1:
A: 3Clean + 2Jerk: 6sets, 50,60,70,70,70,70kg
B: Clean pull: 4x4 70,80,80,80kg
C: Back squat: 4x5, 90,110,120,120kg
4rounds, not for time
10 KB am. swing 24kg
10 KB chinese row 5/arm 24kg

In the evening
Rugby training....

2 kind of jerk

2012.04.04. Wednesday

WOD
In the morning...
A: 2 jerk + 1 split jerk, 6stes, 60,70,75,80,85,90kg
B: push press 6x4 60kg, in every 90 sec
C: OHS 4x4, 50,50,55,60kg
D1: Satch grip back extension 30kg 10
D2: GHD situps 10
3sets 


In the evening
National team rugby training in Százhalombatta

Snatch

2012.04.02. Monday

WOD1.
In the morning...
A: Power snatch 5 x 3, 50,50,55,55,60kg
B: Snatch pull 4 x 4, 60,65,65,65kg
C: Front squat 5 x 3, 60,70,80,90,100kg

WOD2
In the evening...
AMRAP 15min
- 15 KB am. swing 24kg
- 50 DU
- 5 Burpee - Box jump
5 rounds + 9 DU

After party
4x max L-sit hold
Frog stand practice

New program has began.....

- 3 times a week - strength training (a lot of weightlifting, short metcon maybe) generally monday, wednesday and friday morning....(the program)

- same day in the evening conditioning and gymnastic training (and wednesday, friday evening rugby training)

- one time a week - longer conditioning (monostructural) training (running, rope work, jumping....)