3-2-1 GO Freewilly 110228

1 week rest (Business travel in Kazakhstan) :)

Energy: Good
Motivation: Good
Body weight: 111,2 KG

Deadlift day

Warm up
5 rounds
10 Air squat
10 Push up
10 sit ups

Deadlift focus
100kg x 10
120kg x 6
150kg x 5
170kg x 1
180kg x 1
200kg x 0 (2 attempts could not lock out)
195kg x 1
190kg x 1

Metcon 1
4 rounds of

12 Ball slam 12kg ball
10 Thrustor at 50kg
5 Deadlift at 130kg
10 Burpees
10 sit ups

Metcon 2
6 Rounds of

10 70kg single row in machine
10 Overhead squat 20 kg at instabile ground
10 Power clean at 50 kg
12 KB swing

Tomorrow benchpress day :)

3-2-1 GO Freewilly 110218

Energy: Medium
Motivation: Extremly low (but angry)

Warm - up
10 x 4 of
Airsquats
Push - up
Sit-up
Pull - up (as good as i could perform)

Deadlift focus (no belt support)
70kg x 12
110kg x 10
120kg x 5
150kg x5 plus 10 Burpees 3 rounds
160kg x 1
165kg x 1
170kg x 1
175kg x 1
180kg x 1
185kg x 1
190kg x 1
195kg x 1 PR

4 Rounds of
5 x 120 kg deadlift
10 x 50 kg Power hang clean + pushpress
10 Burpess
5 x 20 kg Overhead squat on instabile ground

Afterburner
Lats and spina strenght

3-2-1 GO Freewilly 110215

Tue 15/2 - 11
Energy: Medium
Motivation: Medium
Body weight: 112,5 kg

Warm - up Bear complex at 20 kg

Round 1
6 x 6 of
Sumo deadlift High pull 60 kg
Strict bench press with 1 sec stop 105kg

Round 2
6x6 of
Floor press 110kg
Hang clean 60 kg

Round 3
6x6
Abb - roll thruster 55kg
32kg KB push press instabile ground

Afterburner
8x5 Pec,triceps, biceps, upper back

3-2-1 GO

3-2-1 GO Freewilly 110214

Mon 14/2

Energy: medium
Motivation: Medium
Body weight: 112,9 kg

Warm - up

Squat focus (no belt support)
70 kg x 14
100kg x 6 x 2
120kg x 4 x 2
140kg 3 x 3
160kg 1 x 4

6 rounds of
5 rep of 1/3 squat with 5 sec stop 200kg
8 Overhead squat 50kg

6 rounds of
6 rep Box squat 120kg
6 rep Full - Clean 60 kg

Afterburner
Quad and inside strenght

3-2-1 GO Freewilly 110210

Energy: Low - better food routines needed :)
Motivation: Low
Bodyweight: 112,5 kg

KB - Warm up 16kg & 24 KG

Deadlift (focus techniq) no belt support
70kg 10 x 3
120 6 x 2
150 6 x 2
170 3 x 2
180 2 x 2
190 1 x 3

Metcon
6 rounds of
6 - deadlift 130 kg
6 - Burpee

Support workout

4 rounds of
5 push press 70 kg
5 power clean 60 kg
12 Ball slam

4 rounds of
12 Back extansion
8 dumbell row 45 kg
8 KB press 32 kg (at instabile ground)

Afterburner
100 sit - up (took a very long time)

3-2-1 GO Freewilly 110209

Wed 9/2

Rest day, will be coach at tonights WOD´s at Crossfit Norrtälje.

My body is stiff and tired after Monday & Tuesday workouts with other words it´s under construction.

Tomorrow deadlift day :)!

3-2-1 GO Freewilly 110208

Tue 8/2 - 11
Energy: Low
Motivation: High
Body weight: 112,1 kg

Warm - up Bear complex at 20 kg

Wod
6 x 6 of
Sumo deadlift High pull 50kg x 2 60kg x2 70kg x2
Strict bench press with 1 sec stop 100kg x2 105kg x2 110kg x2
KB Full Swing Triceps push 28 kg x3 32kg x3
19:45

Additional strenght workout

Set 1
6x4 of
Floor press 110kg
Standing row 110 kg
Hang clean 70 kg

Set 2
French press with bar 55 kg
:) Biceps curl 55 kg
Dumbell row 50 kg

Afterburner
Push press 3 x 100kg 3 x 80 kg 3 x 75kg

Motivation can beat low energy :)

3-2-1 GO Freewilly 110207

Mon 7/2 at 1200

Energy level: Medium
Motivation: Medium

WOD 1

6 rep x 5 rounds of

Backsquat 110 kg
KB Swing 32 kg
KB Clean & Jerk 24 kg
18 : 07

WOD 2

5 rep x 4 rounds

Abb roll Thrustor 50 kg
Back extension 25 kg against chest
Push up on bal (10 Rep)
OHS on large ball 10 kg

15:23

Afterburner

Clean 70 kg 5 x 4
Military press 70 kg 5 x 4

Nice workout at a bodyweight of 112,3 kg

Freewilly Comeback WOD

Tisdag

60 min Badminton

3 varv
10 airsquats
10 pushup
10 situp