McFit, Feldrenner Training

Burgener Warmup
3x(4 L-hang pullups, 2 knee-tuck pullups, 2 strict pullups, 2 kipping pullups)
3 hang clean and jerk, 3 clean and jerk, 3 snatch at 40, 50kg
5 overhead squats at 40, 50kg
3 front squats at 60, 65, 65kg
3x10 hand-release pushups at +15kg

Misc. SAQ drills
40m slow shuffles each direction
2x40m walking lunges
10 chinups

90 minutes semi-mixed practice

London Scrimmages

17-15 GB Open
17-10 France

London Calling, Day 2

15-9 GB Masters
15-12 Austria
13-7 Sweden

London Calling, Day 1

15-8 vs Austria
13-8 vs Clapham
15-14 vs Sweden

McFit

Burgener Warmup
Hang clean and jerk: 3 at 40, 60kg
Front squat: 3 at 40, 50, 60, 65, 70kg


DB Fran: 21-15-9 of
Pullups
DB thrusters 15kg
Completed in 6:00 (Rounds: 2:04, 2:36, 1:20)
Compare to 12/6/2011, 6/30/11 and 7/19/11


3x10 RLESS


I had to wait for somebody else to use the pullup bar during the second round. Not sure how much I needed the rest, but it was around :30 either way.

Run

1.45km in 5:25 (0.9mi at 6:01 pace)
1:00 rest
1.75km in 7:15 (1.09mi at 6:40 pace)
1:35 rest
700m in 3:05 (0.435mi at 7:05 pace)

Total: 3.9km in 18:20 (2.42mi at 7:35 pace)

If you discount the rests, that's 2.42mi at 6:31 pace.

Run, McFit

1.45mi in 10:05 (6:57 pace)

21-15-9 for time:
Overhead squats 40kg
Kettlebell swings 15kg
Completed in 7:45
Rounds: 3:10, 2:55, 1:40

3x10 abduction machine 25kg
3x10 toes to bar

0.8mi in 7:00 (8:45 pace)

McFit

10 rounds for time:
5 hang clean 50kg
10 pushups
Completed in 11:54
Rounds: 0:37, 0:41, 0:47, 1:02, 1:03, 1:19, 1:27, 1:36, 1:29, 1:27

3x10 SL RDL 12.5kg

McFit

3km stationary bicycle in 5:00

5 rounds for time:
7 front squat 45kg
10 overhead walking lunge 15kg (L)
7 burpees
10 overhead walking lunge 15kg (R)
Completed in 13:00


Compare to 8/9/10 and 12/5/10

Run

2.25km in 9:45 (1.4mi at 6:58 pace)
15min stretching

Knee-tuck pullups: 8, 6, 4
2x(10 pushups, 0:30) at +15kg
3 hang power snatch 20kg, 3 hang squat snatch 20kg
3 hang power snatch 30kg, 3 hang squat snatch 30kg
15 leg lifts, 5x20 situps

2.25km in 9:06 (1.4mi at 6:30 pace)

McFit

Burgener Warmup
Clean and jerk: 3 at 50kg
Deadlift: 5 at 70, 80, 90, 100, 105kg

5 rounds for time:
5 knee-tuck pullups
10 kettlebell swings 15kg
Completed in 4:30

21-15-9 reps for time:
One-arm DB snatch 20kg left
One-arm DB snatch 20kg right
Row for calories
Completed in 12:54 (5:40, 4:34, 2:40)

McFit, jog

6.5km stationary bicycle in 9:50 (plus 2:00 cooldown)
Bench press: 5 at 40, 60, 60, 60kg
Thrusters: 5 at 30, 35, 40, 45, 47.5kg
1.5km in 7:06

Run, McFit

1.5km in 7:05 (7:52 pace)

21-15-9 (hang power cleans 50kg, HSPU)
Completed in 11:10 (3:40, 4:45, 2:45)


5 rounds for time: (10 leg lifts, 10 burpees)
Completed in 6:30

1.5km in 6:50 (7:35 pace)

McFit

Re-registered for membership at McFit for my last two months here. The place is super crowded and they don't have everything I need, but it's a gym. So I did a workout:

Every minute, on the minute:
5 pullups, 10 pushups, 15 squats
Completed 7 rounds


5x(500m row, 2:00 rest)
1:58, 1:58, 1:58, 1:57, 1:55