First some Bench Press! Continuing the cycle of ... dying on bench pressing.
Did (only 
) 20 reps @ 44kg, 1 min rest, and 39 @ 22kg. It really went better two weeks ago.
Then a Mayhem Classic #Workout
For time, time cap 15'. Four rounds:
* 27 / 21 / 15 / 9 Dumbbell Trusters (7.5/10)
* 3 / 2 / 1 / 1 Rope Climbs
This was the first time that I actually managed to do the rope climbs! 
my arms were completely gone after the #wod, but I'm really happy that I managed this :D
Finished in 9'36"
Today's #Workout
Mobility: Banded 7s
Warm up: 8 min AMRAP
- 30 single unders
- 10 ring rows
- 5 bench press (empty bar)
- 3 up downs
- 3 pike push up
Strength: #BenchPress
- Max rep at 31 kg (+ 1 kg from last time) -> 6
- 1 min rest
- max rep at 50% of above weight (16 kg) -> 40
Workout prep: 3 rounds
- 3 DB thruster (scaled to push press because of hamstring)
- 1 rope climb (scaled to zombie rope climb)
Workout: For time, time cap: 15:00, goal 7:00-11:00
- 27 - 21 - 15 - 9 DB thrusters (scaled to push press, 9 kg)
- 3 - 2 - 1 - 1 rope climbs (scaled to zombie rope climb)
Finished in 6:53
Bunch of stuff that did not go today, being too close to 1RM bench means that no way I am getting enough volume, and then the single unders kept whipping me for some annoying reason. And with the hamstring pull from Monday the thrusters weren't a good idea, so push press it is. I guess I went, I did it, better than sitting on my butt?
Happy 1st of May #runnersofmastodon 
hope y'all having a great and sunny day
Keep rocking! #running #run #workout #longweekend
Today's #Workout
Mobility: Banded 7s
Warm up: 10 min AMRAP
- 30 second machine
- 5 kip swings
- 3 negative pull ups (1st round) / 3 ring rows (next rounds)
- 3-5 sec top of ring hold + slow controlled negative
Gymnastics: 6 rounds, 40 sec work, 20 sec rest 
- (toe assisted) ring dips
- (toe assisted) top of ring hold
Workout prep: 2 rounds
- 4 cal erg bike
- 2 jumping pull ups
Workout: for time, 10 min time cap, goal 5-7 min (scaled to)
- 21 cal erg bike
- 30 jumping pull ups
- 21 cal erg bike
Finished in 5:02
I was happy I could do the stuff since I pulled my left hamstring yesterday (hello, POP noise) and didn't want to force it, but the scaling went ok,
First one after the week in Berlin. Not much energy...
First gymnastics part: 6 rounds of 40' work and 20' rest, alternating between:
* Ring Dips
* Ring Support Tuck Ups
Went fairly well. Even the dips, which suprised me to no end.
Then a "Mayhem Classic #Workout"
* 24/30 kcal Air Bike
* 20 Bar Muscle Ups
* 24/30 kcal Air Bike
Time cap: 10'
I finished in 6'10", doing
* 36kcal row
* 20 Jumping Chest-To-Bars
* 36kcal row
Zo, ik heb mijn #workout wel gehad voor vandaag: ramen gelapt van 3 verdiepingen. Als je ‘t niet zo vaak doet heb je wel eer van je werk: dus nu zonnebrillen op als we naar buiten willen kijken.
This morning's #workout #music is from Lysistrata, the ironically named all boy band from Paris who remind me a lot of At The Drive In . Since this is workout music, I have to call attention to how much cardiovascular fortitude Ben Amos Cooper must have to play those drum parts and sing those vocal parts at the same time. As a #drummer myself, I was impressed.
#Noiseros #punk #PostPunk #NoiseRock
Got a DM asking me to add my workout to these posts. Today it was 20 min on the rowing machine (40 strokes a minute, about 3 miles) and 100 push ups (2 x30, 1 x20, 10 clapping, 10 one leg alternating).
Today's #Workout
Warm up:
- 2 mins row
- 10 min AMRAP
- 10 banded pass throughs
- 4 world's greatest stretch
- 4 up dows
- 10 sit ups
- 4 hang muscle snatch (empty bar)
Workout prep: 3 rounds
- 2 hang power snatch (build weight)
- 2 burpee over the bar
- 4 v-ups (sit ups)
- 4 wall balls (4 kg)
Workout: "Dignan" #Dignan 10 min AMRAP
- 10 hang power snatch (20 kg)
- 10 burpee over the bar
- 10 v-ups (scaled to sit ups)
- 10 wall balls (4 kg)
Managed 3 rounds & 9 reps. I was happy the HPS went well, and that the wall balls went without issues with 4 kg ball.
Mini pump: 4 rounds
- 10 barbell Romanian deadlift (35 kg)
- 30" rest
- 10/10 DB step ups (2x 5kg)
- 30" rest
- 15/15 KB side bend (16 kg)
- 2' rest
I did 4 rounds (other people left at 3), the first two rounds I did the RDL from the floor, asked coach Kevin what to do since I didn't feel anything in the hamstrings, opted to stack two plates (10cm) and do negative RDL, then I felt something finally.
Today's #Workout
Warm up: Banded 7
Strength: #BenchPress
- Max reps bench press at last week's weight + 2,5kg --> 8x 30 kg (up from 27 kg)
- Rest 1 min
- Max reps at 50% of first weight --> 50x 15 kg
Skill practice
- Zombie rope climbs
- Pike push ups (knees on box)
Workout: "Royal Tenenbaum" #RoyalTenenbaum scaled to 3 rounds of
- 3 rounds:
- 2-1-1 zombie rope climbs
- 6 box pike push ups
- 35 single unders
- 2 mins rest
Did it in 4:25 - 3:20 - 3:25
Did it, somehow, after a fun day of driving to Brussels in the morning and to Antwerp over lunch (which I could not have due to lack of time, so I swapped it for a protein bar, some cake and plenty of coffee)
This morning's #Workout #Music is from #indigenous #poet #SpokenWord artist Gregg Deal and his group Dead Pioneers who deliver a blistering set of songs with something to say. Stay for the interview.
Today's #Workout
Warm up: banded 7
Strength: 5x6 Z press (seated strict press, barbell) #SeatedZPress
- 18 kg
- 19 kg
- 20 kg
- 21 kg
- 21 kg
Accessory: 4 rounds
- 10 dumbbell Tate press (8 kg)
- 10 Pallof press each arm (35 kg band)
- 10 lateral raises each arm (4 kg)
Core finisher: 4 rounds
- 20" elbow plank
- 10" rest
- 20" hollow hold (ish)
- 10" rest
Enjoying the "gym bro" hour, some strength & accessory, good music
Wednesday #Workout:
210 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
15 KM of #Running (3°C, 84% humidity, and 15 km/hr wind).
Decent workouts, pretty nice run, though we're in that temperature range where it's *just* too cool to be in a tshirt, but my next lightest jacket is too warm.
Legs felt good. Knee briefly had an opinion near the end of the run, though that seems to have resolved iteself.
Really felt like I was cruising today.
Easter Team #WOD egg- hunt!
with @sadedoes
Gotta collect 'em all, 6 colours. Each colour represents 1 #workout to do
**Blue**
3x
* 10 Synchro Toes-To-Bar / Knee Raises
* 12 Synchro Hang Power Cleans with 1 DB
* 12 Synchro Push Jerks with 1 DB
**Green**
You-Go-I-Go
* 30kcal Ski
* 30kcal Row
* 30kcal Echo Bike
* 30Kcal Bike
**Orange**
Synchro 4-8-12-16-20
* Up-Downs
* Box Get Overs (2x20")
**Pink**
3x Synchro
* 10 Dumbbell Snatches
* 15 Weighted Walking Lunges
* 20 Goblet Squats
**Yellow**
* 6 Wall Walks You-Go-I-Go
* 12 Passing Sit-Ups
* 20 Passing Wall Balls
* 12 Passing Sit-Ups
* 6 Wall Walks You-Go-I-Go
**Purple**
3x
* 12 Burpees over planking partner
* 12 High Five Push-Ups
* 30m Partner Carry
Today's #Workout
Warm up:
- 200 m run
- 3 burpees over planking partner
- 5 push-up high five partner
- 10 m carry partner
Workout: with partner, search for the hidden eggs and find one of each color, then do the workout
- Blue: 3 rounds, synchro
- 10 toes to bar -> knee raises
- 12 1DB hang power clean
- 12 1DB push jerks
- Green: IGYG (order of machines does not matter)
- 30 cal row
- 30 cal ski
- 30 cal echo bike
- 30 cal erg bike
- Orange: synchro, 4 - 8 - 12 - 16 - 20
- Shuttle runs (-> up downs)
- box get overs
- Pink: 3 rounds, synchro
- 10 1DB snatch
- 15 1DB walking lunges
- 20 goblet squats
- Yellow:
- 6 wall walks IGYG
- 12 passing ball sit ups
- 24 passing wall balls
- 12 passing sit ups
- 6 wall walks IGYG
- Purple: 3 rounds
- 12 burpees over planking partner
- 12 push up high-five
- 30 m partner carry
Fun! Carrying @jan was fairly easy too 
⁂ 
