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Started by Jacob Morsbøl, August 30, 2014 · 57 Replies · 158 Views
7/1/2015
Participated on a classic WOD session at Butchers today. Program was:
AMRAP 5
Maximum repititions of front squat at 50 kg.
then
AMRAP 4
Rest
then
AMRAP 10
Cindy:
5 Incline Rows
10 Push Ups
15 Air Squats
Felt quite good. Push Ups was terrible. I was by all means the most flexible and mobile on the team! WIN!
18/1/15
FL/PE4: 4x24
sPL/PE3: 4x48s
HBP/PE3: 3x2r
RC/PE3: 4x6r
SLS/PE3: 4x6r
MN/PE2: 3x3r
SLS/PE3: 4x4r
21/1/15
FL/PE4: 4x24
sPL/PE3: 4x48s
HBP/PE3: 3x2r
- Really good form.
RC/PE3: 4x6r
SLS/PE3: 4x6r
MN/PE2: 3x3r
SLS/PE3: 4x4r
23/1/15
FL/PE4: 4x36
sPL/PE3: 4x60s
HBP/PE3: 5x2r
- Good form.
RC/PE3: 4x7r
SL/PE3: 9r - 9r - 9r - 7r
MN/PE2: 5x3r
- JC felt good.
SLS/PE3: 4x6r
26/1/15
Had a tough weekend.
FL/PE4: 4x36s
sPL/PE3: 4x60s
HBP/PE3: 5x2r
RC/PE3: 4x7r
SL/PE3: 4x9r
MN/PE2: 5x3r
SLS/PE3: 4x6r
Edit: Typo.
29/1/15
FL/PE4: 4x36s
sPL/PE3: 4x60s
HBP/PE3: 5x2r
RC/PE3: 4x7r
SL/PE3: 4x9r
MN/PE2: 5x3r
SLS/PE3: 4x6r
2/2/15
FL/PE4: 5x36s
sPL/PE3: 5x60s
HBP/PE3: 3x4r
RC/PE3: 4x8r
SL/PE3: 5x9r
MN/PE2: 3x6r
SLS/PE3: 5x6r
5/2/15
FL/PE4: 5x36s
sPL/PE3: 5x60s
- Mastery
HBP/PE3: 3x4r
RC/PE3: 4x8r
SL/PE3: 5x9r
MN/PE2: 3x6r
SLS/PE3: 5x6r
- Really good!
9/2/15
- Deload week.
FL/PE4: 5x18r
sPL/PE3: 5x30s
HBP/PE3: 3x2r
RC/PE3: 4x4r
SL/PE3: 5x5r
MN/PE2: 3x3r
SLS/PE3: 5x3r
Edit: date
11/2/15
- Deload week.
FL/PE4: 5x18r
sPL/PE3: 5x30s
HBP/PE3: 3x2r
RC/PE3: 4x4r
SL/PE3: 5x5r
MN/PE2: 3x3r
SLS/PE3: 5x3r
17/2/15
FL/PE4: 5x48r
sPL/PE4: 3x12s
HBP/PE3: 4x4r
RC/PE3: 4x9r
SL/PE3: 12r-12r-12r-8r
MN/PE2: 4x6r
SLS/PE3: 4x8r
23/02/15
First workout after SL changes. Had a talk with Niels about skipping elements in stead of wasting time increasing reps marginally. He said, that when only doing PE's I shouldn't use too much times concerned on whether i did 50 or 60 reps. When the form is correct skipping elements is fine in some extend. Hence, my workout today got a little of the track:
FL/PE5: 4x24s
- im is really tough.
sPL/PE5: 3x6s + sPL/PE4-im
HBP/PE4: 3x2r + 5r + HBP/PE3-im
- Gonna do Xiapengs as warmup from now on.
RC/PE4: 4x5r
SL/PE1 (new): 5x30r
- MASTERY
MN/PE2: 4x6r
- Best form ever!
SLS/PE4: 4x4r + SLS/PE3-im
- Gonna do the im as warmup from now on.
23/02/15
Changed exercise order. Felt good.
FL/PE5: 4x24s
sPL/PE5: 3x6s
SL/PE2 (new): 5x10r
- MASTERY
MN/PE2: 4x6r
SLS/PE4: 4x4r
HBP/PE4: 4x4r
RC/PE4: 4x4r
02/03/15
FL/PE5: 4x24s
sPL/PE5: 4x12s
SL/PE3 (new): 5x10r
- MASTERY
MN/PE2: 4x6r
SLS/PE4: 4x4r
HBP/PE4: 4x4r
RC/PE4: 4x4r
07/03/15
FL/PE5: 4x24s
sPL/PE5: 4x12s
SL/PE4 (new): 5x10r
- MASTERY
MN/PE2: 4x6r
SLS/PE4: 4x4r
HBP/PE4: 4x4r
RC/PE4: 4x4r
8/3/2015
STRETCH
Middle Split.
No good form at all! This shit is serious!
09/03/15
FL/PE5: 4x36s
sPL/PE5: 4x18s
SL/PE5 (new): 4x8r
MN/PE2: 4x9r
SLS/PE4: 4x5r
HBP/PE4: 4x6r
RC/PE4: 4x6r
11/03/2015
STRETCH
Front Split.
13/03/15
FL/PE5: 4x36s
sPL/PE5: 4x18s
SL/PE5: 4x8r
MN/PE2: 4x9r
SLS/PE4: 4x5r
HBP/PE4: 4x6r
RC/PE4: 4x6r
Edit: date
16/03/15
FL/PE5: 4x36s
sPL/PE5: 4x18s
SL/PE5: 4x10r
MN/PE2: 4x9r
SLS/PE4: 4x5r
HBP/PE4: 4x6r
RC/PE4: 4x6r
- Not on rings due to lack of space.
23/03/15
FL/PE5: 4x36s
sPL/PE5: 4x18s
SL/PE5: 4x10r
MN/PE2: 4x9r
SLS/PE4: 4x5r
HBP/PE4: 4x6r
RC/PE4: 4x6r
01/04/15
FL/PE5: 4x36s
sPL/PE5: 4x18s
SL/PE5: 4x10r
MN/PE2: 4x9r
SLS/PE4: 4x5r
HBP/PE4: 4x6r
RC/PE4: 4x6r
04/04/15
At moms. Gonna do split this and next few workouts.
FL/PE5: 5x36s
- Last sets was grinding
sPL/PE5: 5x18s
HBP/PE4: 5x6r
RC/PE4: 5x6r
08/04/15
At moms. Gonna do split this and next few workouts.
FL/PE5: 5x36s
- Last sets was grinding
sPL/PE5: 5x18s
HBP/PE4: 5x6r
SLS/PE4: 5x5r
- MASTERY!
RC/PE4: 5x6r
10/04/15
FL/PE5: 5x36s
sPL/PE5: 5x18s
SL/PE5: 5x10r
- MASTERY!
MN/PE2: 5x9r
SLS/PE4: 5x5r
- MASTERY!
HBP/PE4: 5x6r
RC/PE4: 5x6r
- Last reps was not good.