melonrouge
Maliney
A collection of my workouts and occasionally food
2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES
Movements
BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
SNATCH
THRUSTER
Archives
Tuesday 31 May 2016, 11:48
Day 335 - 336
MON | 6AMStrength:
Every 90s, 5 sets of 1x 27.5kg snatch
Every 90s, 3 sets of 1x 30kg snatch (only got 1, failed 2)
WOD:
25/20/15 For Time
25kg Push Press
Box Jumps
Pull Ups
Time: DNF. 2+30
Back Squat: 4x10 30kg
Deadlift: 4x5 52.5kg
Sumo Deadlift: 3x8 47.5kg
TUE | 7AM
Strength:
5 EMOM, 1x 42.5kg Squat Clean
Every 90s, 3 sets of 1x 45kg Squat Clean
WOD:
21-15-19 For Time
Negative Ring Dips
34kg Front Squats
Time: 8"27
Power Cleans
3x 37.5kg
3x 40kg
3x3 42.5kg (failed linking)
1x 45kg
Strict Press: 5x5 20kg
5 Rounds: 10 cal airdyne + 4 HSPU (ab mat)
Labels: Clean, Snatch, vegan aesthetics
Sunday 29 May 2016, 20:09
Day 332-334
Friday // 6AM
Skill- Rope climbs
Strength - Alternating EMOM 12min
Odd - 2-3 rope climbs Rx+=legless
Even - 40sec hollow hold
Wod - 4 Rounds
1min max calories
1min max burpees
1min max Thrusters 42/30
1min rest
Score: 113
Skill- Rope climbs
Strength - Alternating EMOM 12min
Odd - 2-3 rope climbs Rx+=legless
Even - 40sec hollow hold
Wod - 4 Rounds
1min max calories
1min max burpees
1min max Thrusters 42/30
1min rest
Score: 113
Sat // 9AM
10 min AMRAP
10 hang cleans
10 burpee box jumps
1 min rest
8 min AMRAP
8 front squats
8 burpees
1 min rest
6 min AMRAP
6 push jerks
6 box jumps
Using 37.5kg
Sun // No exercise
Thursday 26 May 2016, 08:41
Day 330 - 331
WED 6AMStrength: 2xpush jerk + 1xsplit jerk
Every 90 second, 5 sets at 27.5kg
Every 90 second, 3 sets at 30kg
WOD: 3RFT
400m run
20 box jumps
12 12kg KB clean jerks
Time: 14"20
TUE 6AM
Strength: Bench Press
Find 3RM. 30kg
WOD: 10RFT
10 6kg Wall Balls
5 T2B
Time: 12"15
Labels: Bench Press
Tuesday 24 May 2016, 10:06
Day 329
TUE | 6AMStrength: EMOM
5x 37.5kg Squat Clean
3x 40kg Squat Clean
WOD: 16-min Ladder/AMRAP
1,2,3,4,5,6... 40kg Power Clean
5 Pull Ups
10 Push Ups
15 BW Squats
Score: 6
Monday 23 May 2016, 08:38
Day 327/328
Sunday / No exercise.MONDAY: 6AM
Strength -
5EMOM 25kg Snatch
3EMOM 27.5kg Snatch
WOD - 5RFT
40 DUs
5 65kg Deadlifts
Time: 12"34
My DUs were so shit today. Could barely link 5-8 at a time.
Saturday 21 May 2016, 16:42
Day 325-326
FRI 6PM20 min AMRAP
100m 16kg farmer carry
10 burpees
8 37.5kg C&J
6 TTB
4 assisted muscle ups
Rounds: (3or4)+8
SAT 9AM
Partner WOD for time
100 16kg KBS
50m bear crawl
100 16kg KB SDHP
50m bear crawl
80 burpees
50m bear crawl
100 16kg KB SDHP
50m bear crawl
100 16kg KBS
Time: 29"36'
Thursday 19 May 2016, 08:24
Day 323-324
Wednesday /6AMStrength: 2xpush jerk + 1xsplit jerk.
15 minutes to find heaviest- 37.5kg
WOD: 15 min AMRAP
5 pull ups
10 30kg push jerks
15 sit ups
20 DUs
TUE / 6AM
Strength: Every 2 min, 6 sets
3 x 50kg back squats (70%)
2 x max height box jumps (24" + 3 blue + 1 green)
WOD: For Time
800m
50 6kg wall balls
50 push ups (knees)
50 box jumps
400m run
Time: 12" something
Tuesday 17 May 2016, 09:14
Day 322
Tuesday 6AMStrength: Find 1rm Squat Clean. 52.5kg (New PR)!
WOD: 7RFT
7 HSPU (ab mat)
7 35kg Hang squat cleans
Time: 14"58
Labels: Clean
Monday 16 May 2016, 08:40
Day 320-321
Sunday - REST.Monday 6AM
Strength:
Every 90s, 2 high pull + 1 snatch complex
8 sets
15, 17.5, 20, 22.5, 25, 27.5, 30kg, 32.5 (fail)
WOD: For Time
1000m run
40 27.5kg deadlifts
20 27.5kg snatches
Time: 12"21
After class: 1x snatch
30, 32.5, 35kg (new pr), 3x37.5kg (failed all)
Labels: Snatch
Saturday 14 May 2016, 13:24
Day 318-319
Friday 6PM10-min AMRAP
200m run
10 push ups
Rounds: About 7?
Tabata 20:10 Sit Ups
10 reps for 8 rounds
Satuday 8:30AM
10-min AMRAP
10 pull ups
10 35kg power cleans
Round: 5+3
3 min rest
10-min AMRAP
10 6kg med ball cleans
5 27.5kg snatches
Rounds: 3+10
3 min rest
For time
800m
30 Burpees
Time: 6"44'
Thursday 12 May 2016, 09:41
Day 317
Thursday 6AMStrength: 20 min to find 1RM front squat - 62.5kg (new pr)
WOD: 4RFT
20 6kg wall balls
15 30kg SDHP
Time: 14:30
Labels: Front Squats
Wednesday 11 May 2016, 09:52
Day 316
Wed 6AMStrength: 20 mins to find 1RM deadlift
80kg (PR)!! Didn't feel too hard either
But I tried 82.5kg and the bar didn't budge.
WOD: 13 min cap
800m run
then
ladder 2, 4, 6, 8...
TTB and box jumps
Score: 79 (got up to the 12th rep + 5 box jumps)
Labels: Deadlift
Tuesday 10 May 2016, 09:16
Day 315
Tue/ 6AMStrength
2 Push Press + 1 Push Jerk Complex
25kg
27.5kg
30kg
32.5kg
33.5kg
34.5kg
2x35kg (failed both)
WOD: 8RFT
20 DUs
3 35kg Hang Cleans
3 35kg Push Jerks
Time: 13:40
Labels: Press
Monday 9 May 2016, 09:28
Day 312-14
Sat/Sun - No Exercise.Mon / 6AM
Strength: Finding your 1RM
Back Squats 70kg (PR). Failed 72.5 and 75kg.
WOD: 3RFT
20 8kg KB Snatch
20 16kg KBS
20 Burpees
Time 12"30
Labels: Back Squats
Friday 6 May 2016, 16:12
Day 311
Friday / 6AMWOD:
10-Minute AMRAP
5 60kg Deadlifts
10 6kg Wall Balls
15 Double Unders
2-Minute REST
3-Minute AMRAP
37.5kg Clean and Jerk
Score: 4+9, 9
Thursday 5 May 2016, 09:50
Day 309 - 310
Wednesday | 6amStrength: Deadlifts
1x2 65kg
1x1 67.5kg
1x1 70kg
1x1 71.5kg
WOD: 4RFT
300m run
5 30kg clusters
10 burpees over bar
Time: 16"22
Thursday | 6am
Strength: Front Squats
3x3 55kg
1x1 57.5kg
1x1 60kg
WOD: 14 min AMRAP
4 HSPU
8 Box Jumps
12 16kg KBS
Rounds: 6or7 + 10
Labels: Deadlift, Front Squats
Tuesday 3 May 2016, 12:00
Day 304-308
Friday/ 6amFront Squats:
4/3/2/4/3/2
50/52/55/52/55/57kg
WOD: 10 min AMRAP
5 37.5kg hang cleans
10 37.5kg deadlifts
20 DU
Round: 5? I don't remember
Sat+Sun/ No exercise.
Mon/ 6am
Back Squat:
2x 60kg
1x 61.5kg
1x 65kg
1x 67.5kg
1x 70kg - but didn't go low enough!
WOD: 16 min AMRAP
200m run
10 30kg front rack lunges
1 rope climb
Rounds: 5
Tuesday/ 6am
Strict Press:
5x 20kg
3x 21.5kg
1x 22.5kg
1x 25kg
1x 26.5kg
1x 27.5kg
1x 27.5kg (failed)
WOD: 16 min EMOM AMRAP (4sets)
1 - Rest
2 - Strict Ring Rows (80)
3 - 6kg Wall Balls (37)
4 - 25kg Bench Press (35)
Score: 152
Labels: Back Squats, Front Squats, Press