Today's #Workout
Warm up: banded 7
Strength: 5x6 Z press (seated strict press, barbell) #SeatedZPress
- 18 kg
- 19 kg
- 20 kg
- 21 kg
- 21 kg
Accessory: 4 rounds
- 10 dumbbell Tate press (8 kg)
- 10 Pallof press each arm (35 kg band)
- 10 lateral raises each arm (4 kg)
Core finisher: 4 rounds
- 20" elbow plank
- 10" rest
- 20" hollow hold (ish)
- 10" rest
Enjoying the "gym bro" hour, some strength & accessory, good music
Today's #Workout
Warm up:
- 200 m run
- 3 burpees over planking partner
- 5 push-up high five partner
- 10 m carry partner
Workout: with partner, search for the hidden eggs and find one of each color, then do the workout
- Blue: 3 rounds, synchro
- 10 toes to bar -> knee raises
- 12 1DB hang power clean
- 12 1DB push jerks
- Green: IGYG (order of machines does not matter)
- 30 cal row
- 30 cal ski
- 30 cal echo bike
- 30 cal erg bike
- Orange: synchro, 4 - 8 - 12 - 16 - 20
- Shuttle runs (-> up downs)
- box get overs
- Pink: 3 rounds, synchro
- 10 1DB snatch
- 15 1DB walking lunges
- 20 goblet squats
- Yellow:
- 6 wall walks IGYG
- 12 passing ball sit ups
- 24 passing wall balls
- 12 passing sit ups
- 6 wall walks IGYG
- Purple: 3 rounds
- 12 burpees over planking partner
- 12 push up high-five
- 30 m partner carry
Fun! Carrying @jan was fairly easy too 
Today's #Workout
Warm up:
- 3 min row
- 8 min AMRAP
- 5 inchworms
- 10 banded good mornings
- 10 alternating v-ups
- 10 box step ups
- 5 (empty barbell) deadlifts
Strength: 15 mins to find a new 1RM deadlift #deadlift
- 5x 45 kg
- 4x 55 kg
- 3x 65 kg
- 1x 75 kg
- 1x 80 kg
- 1x 85 kg
- 1x 90 kg (5 kg more than previous PR)
Workout: ¨Cold Shoulder" 5 rounds for time, time cap 15:00 #ColdShoulder
- 6 deadlifts (60/80kg) scaled to 50 kg
- 9 toes to bar scaled to knee raises
- 12 burpee box jump, scaled to stacked plates jump (25 cm)
Finished in 11:56
workout needed to face the family at dinner, and happy to increase my deadlift without having worked much on it 
Today's #Workout
Mobility: banded 7s
Warm up: 8 min AMRAP
- 2x16m shuttle runs
- 10 ring rows
- 5 bench press (empty 15 kg bar)
- 3 up downs
Strength: Bench press time! #BenchPress
- Max rep bench press at 60% of 1 RM plus 2 kg (per week, week four) -> 15 reps at 27 kg (2 kg up from last time)
- 1 min rest
- Max rep at 50% of weight above -> 40 reps at 15 kg
Workout: "Fleetwood Mac" 5 RFT (time cap: 18:00)
- 10 - 9 - 8 - ... - 1 Devil Press (7,5 kg)
- 100 m run after each set
This turtle 
managed to do it intermediate (not scaled for once!) and finish within time cap in 17:21. Then I died on the floor for a few minutes.
Today's #Workout
Warm up: Burgener warm up
Strength 1: 6x every 1:30 #HangSquatSnatch
- 2 hang squat snatch (2 rounds 20 kg, 4 rounds 21 kg)
Strength 2: 3x every 1:30
- 3 snatch high pull (30 kg) #SnatchHighPull
Workout: "Reo Speedwagon" #ReoSpeedwagon for time, time cap 14:00, scaled to:
- 3 rounds
- 10 box step ups (20 in)
- 10 ring rows
- 3 rounds
- 8 box jumps (10 in)
- 8 jumping pull ups
- 3 rounds
- 4 box jumps (10 in)
- 4 jumping chest to bar
Finished in 8:45
My body felt awful today. The snatches were unstable, my shoulders were all over the place, and the workout was meh. But I went, I did it, and tomorrow we do it all over again.
Today's #Workout
Mobility:
- 20 90-90
- 20 90-90 into hip thrust
- 10 toe grab squats
Warm up: 8 min AMRAP
- 10 alternating Cossack squats
- 10 banded good mornings
- 10 deadbugs
- 5 back squats (empty)
Strength: 15 mins to do 20 rep #BackSquat
- 10 back squats (25 kg)
- 10 back squats (35 kg)
- 15 back squats (41 kg)
- 20 back squats (46 kg, 1 kg up from last time - somehow it was feeling heavier at 41 than it was the previous time, so I did not increase the prescribed 2.5-3 kg)
Workout prep: 2 rounds, to find workout weight
- 4 db cleans, right arm
- 4 db cleans, left arm
- 4 wall balls
Workout: ¨Rolling Stones" 5 RFT, time cap 14 mins
- 10 DB cleans, right arm (10 kg)
- 10 DB cleans, left arm (10 kg)
- 20 wall balls (3 kg)
Finished in 11:03, I did the first round with 4 kg wall ball but decided to go down to 3 kg for my wrists, it's been a while since I've done wall balls
The programmer(s) are frigging sadist, putting a 20 rep back squat and then another 100 squats (wall balls) in the wod.
Today's #Workout
Warm up:
- 10 banded lateral steps each side
- 10 banded squats
- 10 banded steps front/back
- 10 supinated banded pull aparts
- 10 45degree pull aparts e/s
- 10 overhead pull aparts
- 10 supinated elbow in pull apart
- 10 banded pass through
Gymnastics skill work: 6 min EMOM
- Odd min: 4-6 pull ups (modified to seated/toe assisted)
- Even min: 5-7 ring rows
Workout: "Count Dooku" 2 min work / 2 min rest, time cap 26 mins (=7 work rounds) #CountDooku
- 10 front squats (20 kg)
- 10 box step overs
- max ring rows
- Continue until reaching 100 total ring rows
- Took me five rounds (with 5 seconds to spare) so total time of 17:55
I scaled correctly this time, after the workout with 25 kg front squats where I couldn't finish a round, I decided 20 kg was enough today.
Really good bench session at the gym this morning (not something I say often!). Hit 90 kg (198 lb) for a straightforward double (not RPE 10 but I couldn't have got another, if that makes sense??), then 2x8x70 kg (154 lb) which was very comfortable.
Then OHPs topping out at 4x50 kg (110 lb), the last rep of which was basically a push press but my shoulders were toast at that point.
I've been pretty stressed and not slept well this week (hello, tariffs), so this felt great.
Today's #Workout
Warm up: 2 rounds
- banded 7s
- weighed straight arm shoulder circles
Strength: E3MOM 4x #PauseBenchPress
- 8 bench press with 2" pause at the bottom (23 kg - tried 25 kg but could only do 6 reps)
Accessory: 4 rounds
- 10 neutral grip floor press (8 kg)
- 50 m suitcase carry e/s (16 kg)
- 10 strict presses (8 kg)
It was nice doing the "gym bro hour" (patseruurtje) today instead of a wod
Today's #Workout
Warm up: 10 min AMRAP
- 3 inchworms
- 3 clean deadlifts (empty bb)
- 3 clean pulls
- 3 hang muscle cleans
- 3 strict presses
- 10 deadbugs
Strength 1: 6x every 1:30
- 1 power clean + 1 push jerk
(28 - 29 - 30 - 31 - 32 - 33 kg)
Strength 2: 3 rounds
- 3x (clean deadlift + clean pull) - 35 kg
- 1 min rest
Workout: "Kylo Ren" for time (time cap: 12:00) #KyloRen
- 50 deadlifts
- 50 bar facing burpees
Partitioned into 5 rounds for me, with 48kg for the deadlifts, finished in 7:43
Scaled the wod ok, since goal was 6:00-8:00, working on the clean & jerks, trying to get the weight & form right
Had a great morning workout today and brought my squat up to 100kg.
5x2, then a last set of 3 to squeeze out every last bit of strength left - it was tough, but manageable. Also, the 2nd exercise of the big 4 to reach 100kg, after 10 months of training.
Satisfied with my progress, considering I had to start over with squats around December, due to pain from bad form (made it to 95kg back then, but got hip pain).
All weights in pounds. One set, ten (10) reps. #strengthtraining
Abdominal - 180
Rotary Torso - 180
Rotary Chest - 135
Shoulder Press - 130
Biceps Curl - 100
Lat - 145
Row - 145
Rotary Lat - 145
Neck Flexion - 65
Neck Extension - 65
Neck Lateral Flexion - 65
Horizontal Leg Curl - 190
Leg Press - 280
Hip Flexion - 190
Hip Abductor - 190
Hip Adductor - 190 @ 6 width
New #PersonalBest
I wish every day could be weightlifting day! I feel exhilarated after my morning workout.
Today's #Workout
Warm up: Burgener warm up
- 5 down & finish
- 5 down & finish high pull
- 5 muscle snatches
- 5 power lands
- 5 squat lands
- 3 high hang snatch + 3 hang snatch + 3 snatch
Strength 1: EMOM 10:00
- 1 Power snatch + 1 Hang Snatch + 1 Overhead Squat (20 kg)
Strength 2: 3x every 2 mins:
- 3 snatch pulls (30 kg)
Workout: "Action Hank"For time, time cap 12:00
- 21 - 18 - 15 - 12 - 9 - 6
- deadlift (48 kg)
- V-ups (scaled to ab-mat sit ups with 4 kg med ball)
Finished in 11:15
It was outside, it was too bright, and plenty warm (more than enough to exercise in the sun), and then I ended covered in black dust from the sit ups. Oh, and I got a blister on a finger from the deadlifts too 
Today's #Workout
Mobility: Banded &s + pec stretch
Warm up: 8 min AMRAP
- 30" skipping rope
- 10 single arm upright DB rows (5 kg) e/s
- 5 (empty) barbell bench press
- 10 deadbugs
Strength: #BenchPress
- Max bench press at 50-60% of 1RM + 2,5-5kg -> 16x 25kg
- 1 min rest
- Max bench press at 50% of above weight -> 26x 15 kg
Workout: 15 min AMRAP
- 16 cal row
- 19 DB bench press (scaled to 7 kg)
Did 4 rounds + 10 presses (4+26)
still quite sore from Tuesday. Also tried the 10kg DB for the wod and there was no way I would do 19 reps (or the intermediate 15)
