Strongman, OL-lifting and gymnastics!

[Steff]

I have a bit of rehab left but I decided to start this log anyway!

Tire flips:
4x30 sec 200 kg tire 1 min RI

14min (AMRAP)

4/4 KB Cleans & Jerk 12 kg KB

Sprints with tire

8 tire jumps over (just a car tire)
8 burpees

8/8 Lunges tire over head

I'll have a lot of technique work to do now in the beginning of this routine and the final layout is not really finished yet but I'll come back to that soon!  + The fact that I have at least one week left of rehab. I could take a chance and go full bore now because the shoulder feels really good but I guess that would be stupid!

[Steff]

Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW 1x5 BW + 4 kg, OHS 1x5 50 kg

Squats 5x5 90 kg

Frog press 1x10 40 kg
Leg ext 1x12 30 kg

Pull downs straight bar 1x12 55 kg
Pull downs supine grip 1x12 55 kg
Pull downs Neutral grip 1x12 55

DBBP 1x8 35 kg DB:s, Dips 1x19 BW +10 kg Push ups on blocks 3x8 BW +20 kg

DB curl 1x10 12,5 kg 2x10 10 kg DB:s

Leg curl 3x15 35 kg
SLDL 2x8 75 kg

Single leg Calf raise 4x10 BW +10 kg

Power cleans 1x2 for 20 minutes with 1-2 minute RI:s

OHP 1x8 40 kg 1x6 50 kg 1x2 60 kg 1x10 40 kg

1x5 hand stands against wall. Managed to get one without support.

[Steff]

Warm up BW squats, jump squats on boxes,

jump squats on boxes 1x3 5 kg 2x3 10 kg

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

Pull downs straight bar 1x10 70 kg to chest
Pull downs supine grip 1x10 70 kg 2 reps missed the chest
Pull downs Neutral grip 1x8 70 kg
BB row 1x10 60 kg

Supersetted with

DBBP 1x8 35 kg DB:s
Dips 1x12 BW +15 kg
Push ups on blocks 1x8 BW +25 kg

Sprints 20 meters 3x5

Deadlift 11 cm plateau 3x5 140 kg

Bent over laterals 1x10 2x10 10 kg DB:s
DB swing 2x10 10 kg DB:s

Leg curl 1x22 30 kg 1x13 37,5 kg 1x9 42,5 kg
Leg ext 1x12 35 kg

Ring dips 6x2 2x3 2x5 BW
Pull ups 6x2 2x3 2x5

L-sit 4x12 sec 1x16 sec

BB French press 3x10 25 kg 2x8 27,5 kg.

I'm going to do squats and knee rehab at my old gym and on days when I do front lever I won't do pull ups or chins!

[Steff]

Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW + 4 kg, OHS 1x5 50 kg .

1,5 squats 4x5 55 kg first set Front squat
Frog press 1x10 40 kg 1x10 45 kg
Leg ext 1x15 35 kg

Superset:
DBBP 1x8 35 kg DB:s, Dips 1x15 BW +15 kg Push ups on blocks 3x8 BW +30 kg
Pull downs 1x9 straight bar, 1x8 V-bar, 1x8 supine grip, 1x8 neutral grip 75 kg last two reps on neutral grip didn't hit the chest

DB curl 2x10 12,5 kg 1x12 10 kg DB:s

Leg curl 1x12 40 kg 1x16 35 kg 1x22 30 kg

At the crossfit gym:
OHP 1x5 42,5 kg 1x5 47,5 kg 1x6 50 kg

SLDL 2x8 80 kg

Circuit:
5x5 of Ring dips @BW, burpees @BW, BB row 60 kg 1,5 min RI between laps.

[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

Squats 5x5 90 kg

Frog press 1x10 30 kg first five reps 4 sec eccentric and 5 sec pause at bottom
Leg ext 1x12 25 kg first 8 reps 4 sec eccentric and 2 sec pause at top

BB row 1x5 40 kg 1x5 45 kg 1x5 47,5 kg 1x5 50 kg 1x5 53 kg

DBBP 5x5 30 kg DB:s

Leg curl 1x20 1x12 1x16 35 kg

Superset:
Pull up, ramping up: 1x5 8 kg, 8 kg, 9,5 kg, 10 kg, 12 kg ( just chin over bar)
BB french press 5x5 27,5 kg

Circuit: Power clean 45 kg , OHP 45 kg , Row 45 kg, Burpee BW, Pull up BW 3x6 1 min RI (Exercises done one rep each in a row= one total rep)
The five first rep on pull ups in each set was bar to chest.

SLDL 2x8 75 kg

BB curl 3x10 25 kg

[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.