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Strongman, OL-lifting and gymnastics!

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Steff:
Morning WO:

Warm up BW squats, jump squats on boxes,

jump squats on boxes 1x3 5 kg 1x3 10 kg 1x3 15 kg

Feet elevated split squats, front foot on 30 cm plateau 5x5 BW

BB row thick bar 5x5 51 kg

OHP Thick bar 5x5 45 kg

Sprints 20 meters 3x5

Deadlift 11 cm plateau 3x5 145 kg

Bent over laterals 1x7 1x6 12,5 kg DB:s 1x6 10 kg DB:s
DB swing 2x9 1x10 10 kg DB:s

Leg curl 1x10 40 kg 1x8 45 kg 1x6 50 kg
Leg ext 1x20 30 kg

DB curl 3x5 15 kg DB:s
DB French press 3x10 22,5

After lunch WO:

Ring Muscle ups 3x5 feet on floor 1x5 feet on box

Cindy: as many rounds as possible in 20 min of:
5 pull ups
10 push ups
15 squats
Did my own twist on this one: added 4 kg weight vest, strict pull ups, push ups on plateau and 30 sec RI between rounds. Got 11 rounds. It'll be 2 weeks until next time and then I'll cut the RI with 5 sec.

BB rows 3x10 40 kg

Went home and ate. Now I'll walk the dog and then I'll eat some more.
Gonna back off the volume of work a bit next week aiming for the OL-lifts. ;)

Steff:
Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW, OHS 1x5 50 kg .

1,5 squats 4x5 55 kg first set Front squat
Frog press 1x10 30 kg 1x10 30 kg first four reps in each set 5 sec eccentric and 5 sec pause at bottom.

Superset:
DBBP 1x5 25 kg 1x5 27,5 kg 1x5 30 kg 2x5 32,5 kg
Pull ups 5x5 BW +10 kg straight bar, chin over bar

Leg curl 1x7 50 kg 1x8 45 kg 1x10 40 kg

Compound set:
DB bent over laterals and laterals 3x8 9 kg DB:s

At the crossfit gym:
BNP snatch grip 5x5 32,5 kg

Circuit:
5x5 of Ring dips @BW, burpees @BW, BB row 60 kg 80 sec RI between laps.

BB curl 3x10 30 kg

BB french press 5x5 30 kg

SLDL 2x6 90 kg

Steff:
Snatch for about 1,5 hours with the weightlifters.
The number of sets is estimated and I probably exceeded them.
Instructional bar 10 kg 5x3
OL bar 3x3
30 kg 4x3
40 kg 6x3

Got really tired in my head but it was fun!

Steff:
Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW +8 kg, OHS 1x5 50 kg

Squats 5x5 95 kg

Frog press 1x8 50kg
Leg ext 1x110 45 kg

BB row 1x5 47,5 kg 1x5 51 kg 1x5 55 kg 1x5 57,5 kg 1x5 67,5 kg

DBBP 5x5 32,5 kg DB:s

Leg curl 1x24 30 kg 1x15 35 kg 1x12 37,5 kg

Pull up, ramping up: 1x5 9 kg, 10 kg, 11 kg, 12 kg, 13 kg ( just chin over bar)

Rope french press 5x5 47,5 kg

BB curl 3x6 35 kg

Later:
Hand stands and hand walking 30 min

Steff:
Warm up BW squats, jump squats on boxes,

jump squats on boxes 1x3 BW 1x3 5 kg 1x3 10 kg 1x3 16 kg higher box than usual, about 4-5 cm higher

Chins 1x5 BW +16 kg 1x5 BW +18,5 kg 1x5 BW +20 kg 1x5 BW +22,5 kg 1x5 BW +24 kg

Feet elevated split squats, front foot on 30 cm plateau 5x5 BW +8 kg

BB row 5x5 57,5 kg

OHP 5x5 50 kg

Muscle up technique 7x5

Deadlift 11 cm plateau 3x5 145 kg

10 min Hand stand and walking better than last time.

Knee is acting up a little bit but nothing serious.

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