-90kg Strongman

[TheJizzle]

26. may

clean, strongman, rowing, gymnastics

2000m row

Power clean + strict press
3x60
2x70
2x80
1x90
1x95
1x97

Clean
1x110
1x115
1x120
1x125
1x130
1x135 PB

Circuit; 7 rounds
750m row + 3 tire flips (280kg) / 1 MU + 12 bar dips
5250m, 2.00 pace

[TheJizzle]

27. may

Squat, floor press, loglift, rowing

Squat
10x20
5x70
5x120
3x150
3x180
10x190, miss on no.11


Floor press
10x70
4x120
3x140
3x150 PB


Loglift
10x32
3x62
3x72
9x82 (in 1 minute)

Row, 4k+3k+2k+1k, 1-2 min rest between each. 2.03 pace

[TheJizzle]

28. may

Snatch, row, tire flip, gymnastics

Muscle snatch
Up to 1x70kg
poor round

Circuit;
10 rounds:
2 min rowing, 5 pullups, 3 handstand pushups, 1 tire flip (300kg)
5400m, 2.02 pace

[TheJizzle]

29. may

Strongman, rowing

3km row, 2.05 pace

Circus Dumbell
Up to 1x54 kg

Tireflip, EMOM 10;
1-5: 2 flips
6-10: 1 flip
All with 300kg tire

Farmers Walk
2 15m with 100kg/hand
2 15m with 120kg/hand

Stone to platform
2 with ligt stone
1 with big stone

10x500m/1 min row
2.03 pace

[TheJizzle]

30. may

Deadlift, gymnastics, rowing

Deadlift
5x20
5x60
5x110
3x150
3x180
9x205 PB

Dips w. stop SS Deadhang pullups
5xbw + 5xbw
5x25kg + 5xbw
5x50kg + 5xbw
3x75kg + 5xbw
3x75kg + 5xbw

Circuit, 6 rounds
3 min rowing, 200m run
2.04 pace

[TheJizzle]

1. june

Squat, bench press, rowing

Squat, 6 second eccentric
5x20
5x60
3x100
2x140
1x160
3x180

Bench press
10x20
10x60
5x105
3x125
8x140

Muscle ups
5 rounds
2 strict + 2 kip

Row, 12 rouns; 45s on/2 min off (computer crashed)
~248m/round
1.22.7 avg on last one.

[TheJizzle]

2. may

Clean, rowing, strongman

EMOM 10
1 Power clean x 115 kg

Row/Strongman circuit
500m row + 2 tire flips (280kg)
500m row + 2 db clean and press (38kg)
Up to 6500m

+ 2000m row cool down.

[TheJizzle]

3. may

Squat, loglift, gymnastics

Squat
5x20
5x70
5x120
3x150
2x180
9x200 PB

Loglift
5x32
5x62
3x82
8x90 (in 1 minute) PB

Pullups + Handstand pushups
1+1 / 2+2 / 3+3 / 4+4 / 5+5 / 6+6 / 7+7 / 8+8 / 9+9 / 10+10 / 11+11

Walking lunges
4x20x40kg

[TheJizzle]

4. june

Rowing, crossfit

10km row, 43.51

WOD 1 - With partner
You go, I go
6 burpees, 6 cal echo bike, 6 Db snatches

WOD 2 - With partner
Work divided
1000m row + 25 clean & jerk (60kg)

WOD 3 - With partner

3x3 min AMRAP, 30 second to transition
1) Wall balls, 9 kg
2) Hang power snatch, 50kg
3) Bike Erg

WOD 4 - With partner
You go I go
7 T2B, 7 KB Swing 24 kg, 7 pullups, 7 cal ski

[TheJizzle]

5. june

Bench press, rowing

During the session;
11km row

Close grip bench press
10x20
5x60
5x80
3x110
1x120
1x130
5x140

Bar dips
15
15
15

Stone to platform
3x80kg
3x80kg
3x80kg

[TheJizzle]

6. may

Stones, Truck pull

Atlas stones to platform
no tacky
Up to 1x125kg

Good run today.

Truck pull (12,5 T), harnes and rope
2 half pulls
1st one was decent, 2nd very messy.

[TheJizzle]

7. june

Walking, gymnastics

5km walk

Pullups + Dips
26 (PB) + 51 (PB)
5+10
5+10
5+10

[TheJizzle]

8. June

Rowing, strongman

Row, 8x30s/2.30 min
1.21.3 avg

Circuit; 10 rounds
2 min row, 1 stone to overhead (80), 3 db strict press (40)
4950m total

[TheJizzle]

9. June

Powerclean, bench press, rowing

Elbows/forearm pretty banged from stones/pullups/Truck pull during the last days, so took a short workout

Power Clean + Hang powerclean
3x60
2x90
1x100
1x105

Bench press
10x20
5x60
5x90
5x105
5x120
12x130

Rowing
6x1000m/2 min
1.55 pace

[TheJizzle]

10. June

Squat, overhead press, rowing, prowler

Squat, 6 sec eccentric
5x20kg
5x60kg
3x100kg
1x140kg
1x165kg
3x185kg

Front squat w. stop
3x100kg
3x120kg
3x120kg
3x120kg

Military press
5x60kg
3x70kg
2x80kg
4x90kg

Circuit; 7 rounds
4 min row + 20m Prowler sprint (145kg)
2.09 pace

[TheJizzle]

11. june

Walking, gymnastics

6km walk
4 rounds of:
3 strict MU, 3 bar dips, 3 pullups, 3 T2B

[TheJizzle]

12. June

Snatch, bench press, rackpulls, rowing

Full Snatch
EMOM 10
1x60kg

Rack pulls
10x20kg
5x70kg
5x120kg
3x170kg
1x200kg
1x230kg
1x250kg
1x270kg

CG Bench press
5x20kg
5x70kg
3x100kg
3x120kg
1x140kg
3x147,5kg

Rowing Circuit;
400 calories for time
Every 4th minute: 40m 79kg sandbag run
Time: 27:55 min

[TheJizzle]

13. June

Cardio day

WOD 1: With a partner, You go, I go
20 rounds of 10 cal ski erg + 1 79kg sandbag clean

WOD 2: With a partner, work shared
2000m Bike Erg, 50bd snatches (22,5), 1500m Bike, 40Db snatches, 1000m bike, 30Db snatches

WOD 3: With a partner, You go, I go
30 min AMRAP
10 cal row, 6 box jumps, 6 pushups

[TheJizzle]

14. June

Stones, gymnastics

Push press work with small stone
2 singles
1 set of 5 reps

Large stone clean
3 singles - very nice and easy today

Chinups + Dips
4 sets
1 30/30s pullup
1 60/25s dip

[TheJizzle]

15. June

Loglift, row

2000m row
10x20s/1.40 min
1.19.4 avg

Loglift
5x32
5x62
5x72
11x85 (1 minut)

Circuit; E3MOM - 7 runder
20 kal roning, 3 chinups, 10 pushups

4x500m ro, 1 min pause