#workoutOfTheDay

First another 20 rep back squat, at 50-60^ 1RM + 2.5kg. Which ended for me at 55kg.

Then the #workout "Rolling Stones"

5 rounds for time
* 10 Right Arm Dumbbell Cleans (22.5/32.5)
* 10 Left Arm Dumbbell Cleans
* 20 Wall Balls (14/20)

I scaled this to dumbbell cleans @ 10kg, and wall balls with a 12lbs ball. I guess next time I can go a bit heavier, but my legs are jelly now...

Finished in 12'01"

That part of the quest where the shopkeeper asks “Hail brave traveller! Whilst thou sample my specifically gendered wares?”
#gym #quest #game

En efecto

#workoutOfTheDay

First a gymnastics piece, working on strict pull-ups.

EMOM 6'
* Odd minute: 4-6 Chin Ups
* Even minute: 3-5 Strict Pull-Ups

They went OK but the last set was ... interesting.

Then the #Workout: "Count Dooku"

#AMRAP 2'
* 10 Front Squats (42.5 / 60)
* 10 Box Jump Overs (24 / 30)
* Max Reps Ring Rows
2' Rest

Continue until 100 ring rows.

Finished in 21'12", scaling the front squats to 30kg on the bar, the box jump overs at 20" (I'm short), and spacing the ring rows in 6 rounds, doing 25 / 20 / 17 / 17 / 16 / 5.

#workoutOfTheDay

First a bench press part.
Max Rep Bench Press @ 50% 1RM +5kg (37kg), and then max reps at 50% of that.

Did 26 @ 37kg, and 37 @ 20kg.

Then "Imperial March"
* 100 Double Unders
* 30m Dumbbell Front-Rack Walking Lunges
* 15 Push-Ups + Renegade Rows
* 75 DU
* 24m DB FR Walking Lunhges
* 10 PU + RR
* 50 DU
* 16m DB FR Walking Lunges
* 5 PU + RR

Scaled it to single unders, and doing the dumbbell work with 2x12.5kg.

Finished in 8'38", which was a good time. Arms are jelly though now.

[Archive — 2014] Superflu, Ép 20 — Les lois de la traction

Perso, des tractions, je pense que je peux en faire une, peut-être une et demi… alors pour le coup, je vais pas me moquer.

Lire cette BD : https://grisebouille.net/s01e20/
Le livre « Les aventures de Superflu » : https://editions.ptilouk.net/superflu
Soutien : https://ptilouk.net/#soutien

#workoutOfTheDay

First a strength part:

6x, every 1'30" perform 1 Power Clean + 1 Push Jerk @ 75% of your 1RM.

Did 25 / 27 / 29 / 31 / 32 / 33kg,

Then 3x 3 Clean Deadlifts + Clean Pulls @ 85-90%. Did those three sets at 33kg.

Then the #workout: "Kylo Ren"
* 50 Deadlifts (70/102) (+- 55% 1RM)
* 50 Bar Facing Burpees
Partition as desired

Finished in 7'10", doing the deadlifts @ 67kg, and slicing it up in 5 rounds of 10 each.

#WorkoutOfTheDay

Today a #foundations class, focus #core

3x
* Single Arm Kettlebell Deadlifts (8 / 10 / 12kg)
* Bottom-up presses (same KB)
* 30" Plank Hold
* 1' Rest

Then an #EMOM of 20'
* 30" Sorensen Hold (4kg / 4kg / 8kg / 8kg KB)
* 12 Bicycle Crunches
* 10 Rower Pikes
* 30" Hollow Hold
* 1' Rest

On les aime autant qu'ils nous rendent marteau ! Non mais pourquoi ????? On a 93m² de maison et faut toujours que l'un et ou l'autre soit sur/contre moi... l'amour fou me direz-vous (l'amour surtout à celle qui donne les croquettes, hein !)
Bref... les chats. Rien d'autre à ajouter. !
...
#chat #dessin #humour #yoga #gym

#workoutOfTheDay was suffering in the sun

First a #snatch complex. This was to really start carefully, since it's something I'm not confident in wrt my shoulder issues.

#EMOM 10'
* 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

Started at 7.5kg (training bar), and built up to 14.5kg :D which went painlessly and in good form. Happy about that :)

Then 3x 3 Snatch Pulls, which I did at 17.5, 27.5 and 37.5kg. Felt good.

Next was the #wod "Action Hank"

21 - 18 - 15 - 12 - 9 - 6
* Deadlifts (57 / 85)
* GHD Sit-Ups / V-Ups

I did the deadlifts with 50kg on the bar, and V-Ups. Finished in 8'10".

#workoutOfTheDay

First max rep bench presses, like last week, but with 2.5kg more on the bar.

Did 30 @ 35kg (50% 1RM), and 36 @ 20kg (+- 50% of that).

Then the #workout "Agent Honeydew"

#AMRAP 15'
* 16/19 kcal Row
*19 Dumbbell Bench Presses (10/15)

Finished 5 rounds, doing:

* 19 kcal row
* 19 dumbbell bench presses with 2x15kg.

I had a technique focused day for the first time in forever, and it felt so good. I was feeling worn down, starting to dread my workout, which was my body asking me to stop stressing it out. A technique week is going to do me good, so I can get back to lifting heavy. This is a wake up call to start considering my mesocycle way more
#gym #exercise #weightlifting #powerlifting #health #fitness #workingout #workout #burnout

#WorkoutOfTheDay

First some strength: Back squats!
20 reps at 60% of 1RM, which is 52kg for me.

Building up this was:
10 @ 40kg
15 @ 50kg
20 @ 52kg

Then the party started with the #workout "Dee Dee"

5 rounds:
2' AMRAP
* 12 kcal Echo Bike
* 10 Front Squats (with 20.5kg)
* Max Bar Facing Burpees
* 2' Rest

I hate burpees. So much.
Finished 9 / 9 / 8 / 6 / 7...

#WorkoutOfTheDay

#Foundations class, focus #pullups

Warm-Up:

3 rounds
* 15 Banded Face Pulls
* 15 Banded Lat Pull Downs
* 15 Banded Tricep Extensions
* 1' rest

3 rounds
* 10 Dumbbell Flies (@ 7 / 8 / 9kg)
* 10 Skull Crushers (@ 12.5 / 15 / 17.5 kg)
* 10 Two-arm Dumbbell Rows (7.5 / 8 / 10kg)
* 1' Rest

3 rounds
* 5 Ring Rows (3 sec down)
* 5 / 5 Single Arm Dumbbell Rows (@ 20kg)
* 3 Negative Pull-Ups
*1' Rest

The actual #workout:
#EMOM 20'
* 6-10 Challenging Ring Rows
* 5 Negative Pull-Ups
* 6 / 6 Single Arm Dumbbell Rows (20 / 22.5 / 22.5 / 22.5kg)
* 30" chin over bar hold
* 50" Ski Erg

My poor arms :p

#WorkoutOfTheDay

#Core session

4x
* 30" Hollow Hold
* 30" Dumbbell Pinch Grip Hold (6, 7, 8 and 8kg DB's)
* 30" Sit-Ups
* 30" Knee Raises
* 30" Rest

5x5'
* 100m Farmer Carry (with 2x20kg)
* 15 Weighted Sit-Ups (14lbs medball)
* 15 Knees-To-Elbows
* Collect 30" Tuck Hold

My grip is shot after this #workout...

https://makertube.net/w/tgacG2yZcxVSiLpfgAaWy3

- something about visible six pack and weight loss.

- whole body strength training
- up to 130 heart rate long cardio
- posture: stretch hip flexors + shoulders
and...
- ¡¡ Read the food labels !!

#PumpYourAbs #absChallenge