10 mins:

10 x 60 kg BS. June 2017= Vas 7. Glutes and hamstrings
10 x 60 kg BS. 2nd Feb 2017: Vas 8 (legs). 
8 x 50 kg jumping back squat (Vas 6)
9 x 50 kg jumping BS (vas 6)
1 x 110 kg Back Squat
   8th May 2017: Vas 7
   3rd Aug 2017: Vas 7
10 x 55 kg BS (Vas 7)
10 x 60 kg BS (April 2017: Vas 7, hard on the glutes)
10 x 50 kg BS (Vas 7/8). 26th Jan 2017: Vas 6
10 x 40 kg BS (vas 5)
3 x 100 kg. Vas 7/8

10 rounds. 3 x 60 kg (1 PCl + 5 FS). 3 x 70 kg (1 + 4), 3 x 80 kg (1 + 3), 1 x 90 kg (1 + 2). 
5 mins 5 reps @ 50 kg, 5 mins 5 reps @ 60 kg
1 x 100 kg FS (Vas 8/9)
   Sept 2016; Vas 8/9 (last reps super ugly)
4 x 70 kg Front Squat
5 x 70 kg Front Squat (VAS 8). 28th Dec 2015: VAS 6. 25th Feb 2016: Vas 6. Feb 2017: Vas 7 (posture n breathing)
3 x 80 kg FS
3 x 80 kg FS. Feb 2017= Vas 6/7
2 x 90 kg FS
   10th AUg 2017; Vas 6/7
6 x 60 kg FS. Vas 7
   7th Aug 2017: Vas 6
10 FS @ 55 kg. 5th Sept 2017= Vas 8/9
10 FS @ 50 kg (Vas 8/9). 31st Jan 2017: Vas 8/9. Feb 2017: Vas 8. 22nd Feb 2017: Vas 7/8. May 2017: Vas 8
1 FS @ 100 kg
5 x 40 kg FS (Vas 6)


3 OHS 45 kg. 
5 OHS @ 30 kg + 5 BS @ 30 kg. VAS 7
5 x OHS @ 40 kg (Vas 7, wrists). 5th Feb 2016: Vas 6 but 8/9 for wrists. Aug 2016: Vas 7 (no wrist problems)


Uneven= 5 Clean 50 kg. Even= 5 PJ 50 kg. Jan 2017: Vas 7
4 reps Hang power clean. 3 rounds with 70, 3 rounds with 75, 3 rounds with 80 and 1 round with 90 kg. 
2 x clean, 2 x Hang power clean, 1 x Power clean @ 60 kg. Vas 7
5 x Power Clean @ 60 kg + 5 burpees. 11th April 2016: Vas 8
5 x Power clean @ 60 kg. 4th April 2017: Vas 5
3 x 70 kg Squat Clean
   Oct 2017: vas 7/8
1 x 90 kg Power Clean
2 x 90 kg Squat Clean. 3rd March 2016: Vas 8/9 (strength)
   22nd Aug 2017: Vas 8 (fisrt rep each round was relatively easy but second one was harder, especially to keep good            technique. Maybe going back to closer grip and stance is better I noticed in this emom?)
3 x 70 kg Squat Clean
2 x 80 kg Power Clean
60 kg x 1 Squat Clean, 1 Power Clean plus 1 Push Jerk, add 1 PJ every round up to 5 and then down to 1 again
4 x 60 kg Squat Clean (VAS 8)
1 x 90 kg Power Clean
3 x 70 kg SqCl (form/timing not the best, VAS 5)
1 x 80 kg SqCl
3 x 70 kg Hang Sq Clean. Vas 7/8
2 x Sq Clean + 2 x FS x 70 kg. Vas 8/9. New attempt 13 aug 2015; VAS 8
1 clean, 1 power clean, 1 FS, 1 thruster, 1 split jerk @ 60 kg
5 x Power Clean @ 70 kg. Vas 7/8. July 2016= Vas 7/8
5 x GTOH @ 60 kg (clean & jerk)
2 Clean, 2 Power Clean and 2 Hang Power Clean @ 70 kg. Vas 8
1 clean, 1 power clean, 1 hang power clean. First 5 rounds @ 60 kg, last 5 rounds @ 70 kg
5 x 70 kg Hang Power Clean. 20th July 2016= Vas 8
4 x 75 kg Hang power clean. Feb 2017= Vas 7. 
5 x 70 kg Power clean. 5th Aug= Vas 6
5 x Clean @ 50 kg. 8th Jan 2017= Vas 7. 
5 Clean @ 60 kg. 29th may 2017: Vas 8/9
Uneven= 10 Power Clean 60 kg, even= 50 DUs. June 2017= Vas 8/9
   7th Aug 2017: Vas 8 (hands were open from training few days before and was hard to grip, also due to heat and sweaty    hands)

3 x 10 mins EMOMs with 5 mins rest between, GTOH:
   5 reps @ 50 kg
   3 reps @ 70 kg
   1 rep @ 80 kg


7 Power snatch @ 35 kg. 31st May 2017: Vas 7/8
10 (?) Power Snatch @ 40 kg. 
   12th Aug 2016; Vas 7 (hands hurt from lots of training)
   
5 Power Snatch @ 40 kg:
   12th Sept 2016: Vas 8 (with straps)

5 rounds x 5 reps + 5 rounds x 4 reps 60 kg Thrusters
3 x 60 kg Thrusters
15 x thruster @ 20 kg (Vas 7/8)
9 Thruster @ 42,5 kg (Vas 8/9). 7th Jan 2016: Vas 8. 17th August 2016: Vas 9
9 Thruster @ 40 kg. 20th April 2016: Vas 8. May 2016: Vas 8/9 (after period of bad training)

10 x 90 kg. 10th May 2017= Vas 8 (glutes). Each round UB and <20 seconds
3 x 130 kg Dead Lift
3 x 120 kg DL
5 x DL @ 110 kg
5 DL @ 120 kg
   26th Feb 2016: Vas 7
5 DL @ 80 kg + 5 OTB Burpees. 20th May 2016; Vas 7. 16th March 2017= Vas 5/6
1,4,7,10= 10 DL @ 100 kg. 2,5,8,11= 15 Wall balls @ 9 kg. 3,6,9,12= 50 DUs. 
   26th July 2016; Vas 8/9
10 DL @ 80 kg plus max DUs (Sept 2016= 15 DUs). Following round can not have more DUs

1 x Bar MU
   12th April 2016: Vas 6
   11th March 2016: Vas 6. 

3 Ring MUs (finished last rep at 9.21 mins)
   3rd August 2017: Vas 7 (hands opened 9th round, ouch)

Even; 3 RMUs, Uneven; 3 BMUs. Oct 2017; vas 7 (after one week ill)


50 Dus
   12th Aug 2016: Vas 9
   7th July 2016: Vas 8
   20th April 2016: Vas 8/9
   23rd Feb 2016: Vas 8/9

1,3,5,7.9= 30 DUs. 2,4,6,8,10= 6 strict TTB. Vas 5

Uneven= 5 PJ x 60 kg. Even= 10 kip ring dips. June 2017= Vas 6/7
PJ 60 kg x 5 reps. May 2017: Vas 8 (without jumping feet apart)
5 reps. 3 rounds @ 50 kg, 3 rounds @ 55 kg, 3 rounds @ 60 kg and 1 round at 65 kg. 2nd Feb 2017: Last round @ 65 was hard
23rd Jan 2017: 5 PJ @ 60 kg. Vas 8
Jan 2017: 5 x Push press @ 45 kg. vas 6
June 2016: 5 x Push jerk @ 60 kg (vas 7)
June 2016: 2 x 80 kg Power jerk (Vas 7)
3 x PP + 3 x PJ @ 50 kg
5 PP + 5 PJ @ 40 kg (10 mins), 2 mins rest, 3 PP + 3 PJ @ 50 kg (5 mins)
Push jerk 5 reps @ 60 kg (Vas 8)
5 x PJ and 5 x BS @ 50 kg (Vas 7/8)
5 x PJ @ 60 kg
75 kg. Uneven= 1 Push jerk, even= 1 Split jerk. 31st May 2017: Vas 8

Uneven= 10 TTBs (all rounds unbroken tho last round borderline). Even= 50 DUs. Vas 7

TTB
   8 reps: June 2016: did all 8 reps within first 30 secs, even last round
   9 reps: May 2017: times= 12-25 secs/round (most rounds 13-15 secs)

7 x HSPU (kip, one abmat + 5 kg plate for hands). (Vas 8, last 3 rounds hard)

Bear complex, power snatch/front squat/thruster and back squat @ 60 kg (Vas 7)

Pistols with 5 kg plate 3 + 3 (Vas 7, limit strength rather than cardio)
25th April 2017: Barefoot pistols with 1 x 5 kg plate, 5 + 5 reps (50 + 50= 100 in total). Vas 7/8. 

1 legless rope climb
1 RC + 1 legless ropeclimb (same minute). Vas 6

3 HSPU + 3 pull ups + max DUs (next round has to be same or lower of DUs). 1st March 2016= 30 DUs. 

15 Wall balls @ 9 kg
   20th July 2016; Vas 9
   8th Aug 2017; 6 kg. Vas 6
   9th Aug 2017: 9 kg. Vas 8

10 Butterfly Pull ups.
   5th August. Vas 8 (last round took 36 secs. Average time per round 15-20 secs)
   June 2017: Some reps were kips. Hands hurt. 
Strict Pull ups x 5 reps con 9 kg. Vas 6/7, about 9 secs per round to finish all reps

Kipping Pull ups:
   13th Jan 2017.Vas 8. All rounds unbroken (20 secs each)

13 Box jumps @ 60 cm (Vas 9)

3 strict HSPU
5 strict HSPU. Sept 2017; vas 8. Oct 2017; vas 8/9 (after a week ill)

10 cal Row. June 2017= vas 7 (running calories?)
10 cal Row. July 2017= vas 7 /(resetting calories between rounds)

Alternate (5 rounds of each). 20 cal Bike, 10 Burpees. Sept 2017= vas 7






4 mins

2 rounds of 4 mins with 2 mins of rest between: 10 reps @ 85 kg and 5 reps @ 120 kg respectively. Vas 7

20 Wall balls. Sept 2017; Vas 9,5! Last round started 10 secs late and broke once (10 + 10 reps), first three rounds unbroken





5 mins:

1 Split jerk @ 80 kg. Not each rep on the min, last rounds I waited a bit longer

20 Wall balls @ 9 kg. 1st march 2017= Vas 9 (last round just done in the minute, 5+5+5+5)
   23rd Aug 2017: Did all 5 rounds on mins and UB, few no reps that I didnt repeat. Finished 4.42 mins

HSPU (level) 10 reps (hard partially due to the fact that I did deficit HSPU before)

15 pull up (last round 7 + 2 + 2 + 2 + 1 + 1)

10 pull ups + 5 TTBs

2 moms of 5 mins with 5 mins rest between; Power clean 60 kg x 10 (Vas 8/9)

Push jerk x 1 @ 80 kg

1,2,3,4,5= 5 x HSPU, 1.30, 2.30, 3.30, 4.30, 5.30= 5 x TTB

1 x 150 kg Dead Lift

5 mins: 5 Toes to Rings + 5 push ups. 2 mins rest. 5 min: 7 TTR + 7 push ups

Every 30 secs= 7 pull ups (last round only 6 reps)

Every 30 secs= 1 legless rope climb
   June 2016 (Vas 7)

2 Bar MUs




6 mins:

1 Power snatch fr blocks x 60 kg. Was supposed to do longer but hands hurt

1,3,5= 25 cal Biek (Crossmaxx). 2,4,6= 5 + 5 Dumbbell snatch 22,5 kg



7 mins:

7 strict HSPUs. Only managed 4 rounds. Tried starting on 5th round but didnt manage...

7 CTB pull ups. 3rd April 2017: all rounds UB with kipping

10 Strict Pull ups. Only managed 4 rounds!

5 strict HSPU

8 mins:

Squat Clean 70 kg x 3 (did not manage 10 mins as planned)






8 mins

3 x 8 mins. 1= 10 Front squat 55 kg. 2= 9 TTBs. 3= 8 Thrusters 42,5 kg. 2 mins rest between Emoms. 2nd Sept 2017= Vas 8/9

50 DUs. 20th Jan 2017= Vas 6/7



12 mins:

Hang squat snatch @ 40 kg x 3 reps. Vas 7

20 DUs + 5 burpees. Vas 7

5 x 80 kg Back Squat

3 x 60 kg Squat Clean (VAS 2)
3 x 75 kg Power Clean 75 kg (VAS 6)

1 x legless ropeclimb

Split jerk, 4 min @ 70%, 4 min @ 75%, 4 min @ 80% (reps ?)
   1 reps every minute. 4 mins= 60 kg. 4 mins= 70 kg. 4 mins= 80 kg. 

1,3,5,7,9,11= 50 DUs. 2,4,6,8,10,12= 5 CTB Pull ups. July 2016; Vas 6

1,3,5,7,9,11= 50 Dus. 2,4,6,8,10,12= 3 Wall climbs 

1,3,5,7,9,11= 15 box jumps (60 cm). 2,4,6,8,10,12= 15 HSPU (level)
   20th July 2016= Vas 8/9

8th Aug 2016: 1,3,5,7,9,11= 5 Push jerk @ 60 kg. 2,4,6,8,10,12= 10 Pull ups. Vas 6

1,3,5,7,9,11= 15 Pull ups. 2,6,10= 10 thrusters @ 40 kg. 4,8,12= 15 DL @ 40 kg. 30th Jan 2017; vas 8 (pull ups hardest)

Clean pull (not high pull). 3 rounds of 90 kg, 3 rounds 95, 3 rounds 100 and 3 rounds 105 kg





15 mins:

1 Clean, increasing weight each minute: 65/70/72,5/75/77,5/80/82,5/85/87,5/90/92,5/95/97,5/100/100

Squat snatch: 1-3; 8 reps x 30 kg, 1 min rest, 5-7; 6 reps x 35 kg, 1 min rest, 9-11; 4 reps x 40 kg, 1 min rest, 13-15; 2 reps x 47,5 kg (50, 60,70 and 80% respectively)

2 x 80 kg Power Clean

5 burpees + 5 FS @ 50 kg

1= 10 TTB, 2= 10 Power clean @ 60 kg, 3= 10 OTB burpee. June 2016; Vas 8/9



16 mins:

1,5,9,13= 10 Front squat (50/30 kg). 2,6,10,14= 15 KB-swing (24/16 kg). 3,7,11,15= 10 Push press (50/30 kg). 4,8,12,16= 15 KB deadlift (24/16 kg). 1st Aug 2016= Vas 7



18 mins:

0-5 mins (6 rounds): 3 rope climb. 6-11 mins: 3 Wall climb. 12-18 mins: 1000 m run (= 4.20 mins)


20 mins:


4 exercises (5 rounds of each): 1. 10 Box jump 75 cm 2. Slam ball over shoulder 50 kg 3. 10 Shoulder press 40 kg 4. 5 + 5 box step ups with 2 x 12 kg

1= 5 squat clean @ 50 kg, 2= 10 HSPU (level). Vas 8

1,3... 5 x PJ @ 60 kg, 2,4... 10 x pull ups

1-5= 20 air squat. 5-10= 10 kipping pull ups. 11-15= 10 burpees. 16-20= 15 Wall balls 9 kg.

1,5,9,13,17= 3 rope climbs (1 legledd, 2 normal. 2= 12 HSPUs, slightly deficit (10 kg plates). 3= 12 TTBs. 4= 12 Ring dips (5 rounds of each exercise)



E90 seg:

3 Front squat @ 80 kg. oct 2017= vas 7

10 rounds of 2 snatch, 1 power snatch, 1 hang power snatch and 1 OHS. Did 5 rounds with 30 kg and 5 rounds with 40 kg. 

10 rounds of 5 Power snatch and 30 DUs. First 5 rounds with 40 kg, last 5 rounds with 50 kg. Vas= 7



E2M:

5 reps x 100 kg DL + 15 segundos Superman

8 rounds (16 mins). 10 Power clean @ 70 kg. April 2017= vas 8/9 (grip/forearm)

10 rounds (20 mins). 6 Back squats @ 65%= 80 kg. April 2017= vas 7




E3M:


5 rounds of Clean + 15 HSPUs (minus last round, no HSPUs). 5 x 60, 4x 70, 3 x 80, 2 x 90, 1 x 100 kg.