6 January 2016 – Heat Wave Wednesday

Oly Warmup

2 rounds

6 reps

Deadlift

Straight Leg Deadlift

Bent Over Row

2nd Pull

Upright Row

High Pull Clean

Press

 

Mobility:

Front Rack

Lat Stretches on the wall

Tricep rolls on the bar

 

Strength

Build up to 70% Power Clean (50kg)

#PerfectForm

 

Heat Wave Wednesday

4 rounds

Min 1: Power Clean/Hang Power Clean

Min 2: Rest

Min 3:  Max Hollow Rocks

Min 4: Rest

Performed @ 50kg

img_7986

 

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3 September 2015 – Hangin’

Strength
Dead lift
1×5 70% (100kg)
1×5 80% (110kg)
1×2 85% (120kg)
1×3 90% (130kg)
1×1 100% (140kg)

WOD
5 Rounds
10 Hang Power Cleans (70,45)
10 Burpees
10 Box Jumps
2 Minute Rest between rounds
Level 3- (60,40)
Level 2- (50,30)
Level 1- (40,25)

Time: 21:52 (L3)

Grip on my right hand struggled after 5 reps of the Hang Cleans, must be because of the injury – that needs to be worked on. Theres such a difference between 60kg and 70 kg Great WOD once again. And that core work! Bring on SUMMER!

Core cash out
2 Rounds
30 secs work:30 seconds rest
Rotating Stations
1. Strict Toes to Bar
2. Power wheel rollouts
3. V ups
4. Hollow Rocks

19 August 2015 – 1s & 2s

Strength
Dead lift
1×8 65% (90kg)
1×6 75% (110kg)
1×4 85% (120kg)
1×4 90% (125kg)

WOD 1
7 Minute AMRAP
12 Hang Power Cleans (60,40)
6 Thrusters

Rest 7 Minutes

WOD 2
7 Minute AMRAP
5 Burpee Pull-ups
25 Double Unders

Level 2- (50,35)
Level 1 – (40,30) – 15 Double Under Attempts or 50 Singles

Score:

WOD 1: 1.16 (Rx) (1 Round, 12 Hang clean + 4 Thrusters)

WOD 2: 4.3 (Rx) (4 rounds + 3 burpee pullups)

3 June 2015 – Clean Slate

Strength
Deadlift
75% x 5 (60kg)
85% x 3 (80kg)
95% x 1 (100kg)
Do single first- Then- AMRAP to near failure

I made sure to keep my shoulder blades in and control the movement on the up and down. I also alternated grips between lifts. The double overhand hits the core nicely!

EMOM 10
1 Power Cleans
1 Hang power clean
1 High hang power clean

Did these with the bar at first, eventually loading up to 50kg (Bar, 30kg, 40kg, 50kg)

WOD
15 Squat Clean and Jerks (60,40)
100 Double Unders
10 Squat Clean and Jerks
100 Double Unders
15 Squat Clean and Jerks
Level 2 (50,30), 50 Double Unders
Level 1 (40,20), 100 singles

This injury might have been the best thing that ever happened to me. My form on double unders has improved immensely. I managed to hit 30 on a row tonight! It also makes you more mindful of your body and its limitations so you are always conscious of what one can and cannot do (but not in a limiting way). These weeks of rehab also has me doing everything strict – I think I’m gonna keep doing just that 😉 #Strength

Time: 15:27 (40kg Squat Clean/DUs Rx)

I can clean again! Wooooo! Granted it was at 40kg but its a start, hence the title ‘Clean Slate’. I also did lots of the stretches that the biokineticist recommended and those are helping loads. The squat cleans also worked the core a bit, somthing that’s been neglected since the injury  #GettingThere