More from McFit

Modified pyramid: 10 reps per set

Pushups at 0, 10, 15, 20, 20, 15, 10kg

Squats at 20*, 40*, 70, 70, 50**, 40, 40kg

* = overhead squat

**= front squat

Tried to do both the 50 and second 40kg as overhead squats, but my arms couldn't stabilize the weight. I skipped training to lift because I'm trying to rest my foot, which I think is going through some plantar fasciitis. Ouch.

In Berlin

there's a place called McFit, a 24/7 gym with all the machines and training equipment that the typical gym rat needs. I'm not a typical gym rat, and I wish they had a real pull-up bar instead of so many stationary bicycles, but they have a few C2 rowing machines so I might check those out. It would also be better if they had bumper plates, but I'll make do and try to do my olympic lifts without dropping. Wouldn't want to break anything. Really, 15kg is your largest plate?

5 L-hang wide-grip pullups

10 overhead squats 20kg

10 deadlifts 30kg

10 overhead squats 50kg

10 deadlifts 50kg

5 clean and press 50kg

5 clean and jerk 60kg

10 clean 60kg

8 knee-tuck wide-grip pullups, 2 dead hang pullups

5 snatch attempts 60kg, 0 successful

Then I went out west to play pickup with the Airpussies, a Berlin mixed team. It was pretty low-level, fun but not really worth the hour each way. I'm hoping that practice tomorrow with Wall City is better (and closer).

It's been a while

since I did a track workout. That's bad.

2x(100m walk, 100m jog, 200m sprint)

100m sprint, 100m walk

200m sprint, 200m walk

300m sprint, 300m walk

400m sprint, 400m walk

400m sprint, 400m walk

300m sprint, 300m walk

200m sprint, 200m walk

100m sprint, 100m walk

I won every sprint except the second 200m and second 100m. Felt like passing out after each of the back 4 sprints. Felt good to finish.

I also did 8 sets of 30 pushups throughout the day.

5k

5.2k in unknown time

Pushups

10 fingertip

10 left close, right wide

10 right close, left wide

10 claps

10 grasshopper

10 spiderman

10 diamond

10 wide grip

10 walk-out

10 super slow

5 fingertip

5 left close, right wide

5 right close, left wide

5 claps

5 grasshopper

5 spiderman

5 diamond

5 wide grip

5 walk-out

5 super slow

Lunges: 5 each leg at 25, 35, 50, 60, 70lb

100 pullups

1 L-hang

2 L-hang

3 L-hang

4 L-hang

5 L-hang

6 L-hang

7 kipping

8 kipping

9 kipping

10 kipping

9 kipping

8 kipping

7 kipping

6 kipping

5 kipping

4 kipping

3 kipping

2 kipping

1 kipping

Medball 300

20 overhead squats

20 swings

20 big circles counterclockwise

20 big circles clockwise

20 chops right

20 chops left

20 rocky solos counterclockwise

20 rocky solos clockwise

20 split squats right

20 split squats left

20 slams

20 wall balls

20 vertical tosses

40 walking lunges with press

20 V-ups

So it was 300 reps with the 5lb medball, 20 without.