#olympiclifting — Public Fediverse posts

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up:
- 3 mins erg bike
- 2 rounds: 10 PVC pass throughs, 10 PVC around the world e/d, 10 bootstrap squats, 10 ring rows
- 2 rounds (PVC): 5 high hang muscle snatches, 5 hang power snatches, 5 power snatches, 5 overhead squats
- 3 rounds (empty barbell): 3 power snatches, 3 overhead squats, 4 up downs over the bar

WOD prep: 3 rounds (20 kg)
- 2 power snatches
- 2 overhead squats
- 2 jumping pull ups

Workout: 9/11 343, 9 RFT, time cap 25 min, scaled to:
- 11 lateral burpees over the bar
- 3 power snatches (20 kg)
- 4 overhead squats (20 kg)
- 3 jumping pull ups
Finished in 21:28

Meeting ran late so no much additional work before the workout, and too tired afterwards.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

Then some more jumping
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

Then some more jumping
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

Then some more jumping
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

Then some more jumping
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

Then some more jumping
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

Today's #Workout

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" hold RDL (1st round, 30 kg), SLRDL (2nd round, 27 kg)
- 10 KAS bridges (27 kg)
- Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s

Strength: Deadlifts #Deadlifts
- 4x 6 @ heavy weight (60 kg)
- 4x 6 @ light weight - touch & go (35 kg)

I felt like no matter where I set up today, I was just in the way, super annoying. One of the resident weightlifters complimented my deadlifts tho 🥰

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringRehab #TrustThePrcess

Today's #Workout

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" hold (SL)RDL
- 10 KAS bridges
- Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s (new exercise added today after visit with PT that is very happy with my progress and with the strength symmetry of my legs)

Warm up:
- 60" pigeon pose e/s
- 60" seated wide legged forward fold
- 60" passive squat
- 2 rounds
- 8m banded crab walk e/s
- 10 banded air squats
- 10 banded glue bridges

Strength: Deadlifts #Deadlifts
- 5x5 65 kg (every 2:30)

Accessory: 4 rounds
- 10 weighed step ups e/s (had to lower the box height by 2 blue plates, 2x5kg)
- 10 SLRDL e/s (12 kg)
- 30" Copenhagen plank e/s

It's nice catching a "patseruurtje" (best translation: Gym Bro Hour) from time to time. Now to wait out how my hamstring reacts to so many deadlifts in two days!

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Patseruurtje #GymBroHour