Squat snatch & Scrum machine push - W4 - D3

2012.06.30. Saturday
WOD - 1  1:00PM
Skill:
HSPU practice ( It's working better and better...)
Butterfly pull up practice

Strength:
Squat snatch - heavy singles  67,5kg NPR!! :P

EMOTM 10' Snatch high pull  60kg x3reps for 2mins, 65kg x3reps for 8mins

Core: 3sets  10x K2E, 1' Front plank

WOD - 2  7:30 PM
Part1:
15 x 100m sprint/ 100m jog

Part2:
EMOTM 10' Rugby Scrum machine push for 20" and 40"rest

Shoulder press & Power clean - W4 - D2

2012.06.28. Thursday
WOD - 1  10:00AM
Skill:
HSPU practice
Strength:
Shoulder press: 3sets; 6reps w/ 50kg, 20sec rest and then max reps w/ 40kg (8,6,5)

EMOTM 10' Front squat  85kg 3reps

GHD Snatch grip Back extensions with fat bar  25kg   3x10

WOD - 2   6:00PM
Part1:
EMOTM 12'  Power clean
4reps 70kg for 3min
5reps 70kg for 9min

Part2:
50 Abmat sit up
50 DU
50 Ab.su
50 Lunge
50 Ab.su
50 Burpee
50 Ab.su                         14'30"

Deadlift & death by pullups - W4 - D1

2012.06.26. Tuesday
WOD - 1   10:00AM
Skill:
KB snatch

Strength:
Deadlift 120kg 1,2,3,4,5reps x 3sets  (45reps), 20" rest btw series, 3' rest btw sets

EMOTM 10' Power snatch 3 x 50kg for 2', 3 x 55kg for 8'

2 sets 10x Wtd situp 30kg, 45/45sec side plank

WOD - 2   6:00PM
Part1:
Death by pullups  12min time cap
With a continuosly running clock do one pull up the first minute, two pullups  the second minute and so on......

5min rest
Part2:
10-9-8-7-6-5-4-3-2-1
Box jump 60cm
Push press 50kg
KB am.swing 24kg                       10'30"

Intervall W3 - D4

2012.06.23. Saturday
Warm up: 1200m jog
Intervall running: 12 x 200m sprint/200m jog
Cool down: 3000m
Stretching

Squat clean W3 - D3

2012.06.22. Friday
WOD  5:00PM
Skill:
HSPU - Finally, I have reached the bottom position!!!!
Strength:
Sqaut clean - heavy single   97,5kg!!
EMOTM 10' Pullups x 6, 24kg KB Shoulder press x 3 each side
GHD Back extensions snatch grip 20kg

...and tomorrow evening, intervall run in Szentes!!!

Press, SDL, MetCons, W3 - D2

2012.06.20. Thursday
WOD - 1   10:00AM
Skill:
HSPU
Strength:
Shoulder press: 3 sets of theese: 50kg x 7reps, 20 sec rest, and then 40kg x max reps
EMOTM: 10' Sumo DL 110kg x 3reps
Situps 100:
25 Weighted su 20kg
25 GHD SU
50 CF style SU

WOD - 2   6:00PM
3 min AMRAP
3 Clean 60kg
6 Fr. squat 60kg                          3r + 1Fr.sq
1 min rest

3min AMRAP
5 KB. am.swing 32kg
5 Burpee                                     4r + 3Sw
1 min rest

3min AMRAP
10 OHS lunge 20kg
10 DU                                        3r + 10L

5min rest

100 hammer strike                       3'57"

Back squat & MetCon W3 - D1

2012.06.19. Tuesday
WOD - 1  10.00AM
Skill:
Snatch balance + OHS
Strength:
Back squat  105kg x 1,2,3,4,5 reps, 3 sets, 20" rest btw series, 3' rest btw sets
EMOTM 12' Power clean
3 x 60kg for 2'
3 x 65kg for 3'
3 x 70kg for 5'
2 x 75kg for 2'
Clean shrug 3 x 5 100kg
2sets of: Good morning x10(60kg), RDL x10(60kg), GHD Back ext. x10

WOD - 2  6.00PM
Emotm 10' Power snatch 50kg x 3reps, 10 Double under

Fran - 21-15-9
Thruster 40kg
Pullup                             7'30"  :(:(

3km running

Weekly schedule changing....

As you have seen, my weekly training programming changed! On saturday, our rugby team will have an important match, so I had to change the training days and quanity. Rugby season will end this weekend and I'll continue my primal program from next week. The next training day will be on tuesday..... Can't wait....

Power snatch - D3

2012.06.14. Thursday
WOD - 1  10:00AM
Skill:
HSPU practice 15min
Strength:
Power snatch - heavy single
EMOTM 10' 6x KB am.swing 24kg, 6x GHD situp
3 sets of: Weighted situp 24 kg max. reps, 45/45sec side plank

Push press - D2

2012.06.12. Tuesday
WOD - 1  11.00 AM
Strength:
Push press: 3 sets of 1,2,3,4,5reps 15sec rest btw series, 3min rest btw sets 70% 1RM, 70kg
EMOTM 10' Deadlift 100kg, 6reps
GHD Back extensions 3x10  w/16kg KB

WOD - 2   6.00 PM
8rounds
20" Power clean 60
40" rest
20" Burpee
40" rest

17 min running

Front squat & MetCon - Week2 -Day1

2012.06.11. Monday
WOD - 1  in the morning
Skill:
HSPU, T2B
Strength:
Front sqaut: Work up to 3RM 80,90,100,105kg
EMOTM 10' Power Snatch 3 reps 50kg
3sets of: 10x weigthted situp 20kg, 10x russian twist 20kg, 10x sprinter situp
MetCon:
3rounds:
SDHP 30kg  15
Box jump 60cm 15
4'39"

Heavy clean & Intervall running Day 3

2012.06.09. Saturday
WOD - 1  9:00AM
Skill:
Snatcth balance + OHS
Strength:
Squat clean - heavy single: 60,65,70,75,80,85,90,95kg
EMOTM 10' 6 reps of both: Kiping pullup, Dip
3sets: 10 stiff leg deadlift 60kg, 10 good morning 60kg, 10 GHD back extensions

WOD - 2  7:00 PM
Intervall run training
8 x 400run/200jog  1:1 work/rest ratio
EMOTM: 10' - 3 pushups, 100m sprint

The olympic lifting was very good, I felt strong.....))
The evening training....well..this kind of running will kill me, really...:D

ME Push jerk & 20min MetCon - Day2

2012.06.07. Thursday
WOD - 1  11:00 AM
Skill:
HSPU
Strength:
Push jerk: work up to 3RM. 85kg
EMOTM 10min, 3reps of 70% 1RM Front squat, 85kg
3sets of: weighted situp 10 (20kg), 45/45" side plank, Russian twist 10 (20kg)

WOD - 2 6:00 PM
20 min AMRAP
9 Deadlift 60kg
6 Power clean 60kg
3 Push press 60kg
10 GHD situps
9 rounds + 5 Pclean

New cycle - Week1 - Day1

Part of Our community - Testakadémia Szeged

2012.06.05. Tuesday
WOD - 1 ....12.00 AM
Skill:
Squat snatch
Strength:
Back squat: work up to 2RM
EMOTM 10min 3 reps of Power clean 70kg
GHD Back extensions 3 x 15

WOD - 2  6:00 PM
MetCon:
4min AMRAP
-Front squat 70kg  5
-Push up  20                       3r + 5FS
2min rest
4min AMRAP
-KB. am. swing 24kg   10
-DU    20                            4r + 4swing
2min rest
4min AMRAP
-Pull up  10
-Box jump  60cm  15           3r + 10BJ
2min rest
4min AMRAP
-Burpee  10
-Sit up   20                           3rounds

This day was the beginning of my new 6 weeks cycle. The point of this training method is there're 3 or 4 training day on the week. There're 3 double event day, which means 1st training is based on skill and strength exercises and 2nd one is only metcon session. And 4th day is a cardio session like long term running or biking....
The plan is:
Monday - rest
Tuesday - training day
Wednesday - rest
Thursday - training day
Friday - rest
Saturday - training day
Sunday - training day, but only lower intensity cardio
Today's trainings were very good, back squat was fully OK, 2RM was 140kg, but maybe it could be more, I felt. In the evening the metcon was hard but went well, I liked it, just got me tired.

Push press & MetCon

2012.05.31. Thursday
Strength:
A: Push press: Work up to 3RM, 80kg, and then
B: EMOTM 10min 55kg 4 reps
C: Floor press w/ barbell: 3 x max reps 70kg, (12,9,11)
MetCon
21-15-9
Deadlift 80kg
DU
Pullups
Pushups
8'37"