Marco P's Tumblr - What I've done!

PROGRAM > 5x200 MilePace 5x300 5kPace 5x400 10kPace 90'' Recovery

a) 10 min DU practice for warmup b) 3x3 and 2x2 Squats with 80kg c) 10 Min EMOM 3 Deadlifts 60kg 3 Hang Cleans 60kg 1 Jerk 60kg d) 5 Rounds for time 5 Thruster 40kg 5 Pullups 5 Burpees 6:55 Min e) 100 situps 5:07 Min

Wednesday 20.1.16 a) 90kg (no praxtice at all and still 90, with practice how much?) b) 12+1 rx

Tuesday 19.1.16 8x 300m and 8x200m followed by a 200m all out sprint (27,5 sec) Nike Run Club

Sunday 17.1.16

Friday 15.1.16 a)emom 10 min odd: 5 power snatches 30kg even: 30 DU b) amrap 10 min 3 HSPU 6 Deadlift 80kg 9 Hand release pushups 12 over the box jumps

Wednesday 13.1.16

Cant remember the time

Cant remember the time anymore, but trained with Basti, and I think I used 50kg instead of 60.

'Diane' 21-15-9 100kg deadlift handstand pushup 6:32 Min Must train more often, felt quite weak during deadlifts! Still a good time!

WOD 08.09.2015 a) 4 x 10 bench press @ 55% 55kg b) for time 5 rounds 5 shoulder press 40/30 5 strict pull ups 5 rounds 5 push press 50/35 5 pull ups 5 rounds 5 push jerks 60/40 5 chest to bar pull ups I did 40-50-50kg because my push press / push jerk was weak! Still a heavy WOD! I didn't finish in 17 Mins, I had 10 reps missing. So my result was 17:10 Mins!

WOD 03.09.2015 "1rm bench press" a) 1 rep max bench press 95kg b) amrap 10min 15 cal row 10 burpees over the rower 6 sets and 7 reps c) 3 sets 10 strict toes to bar 15 band face pulls

@Basketball Platz Behmbrücke 5 rounds for time 27 double unders 21 situps 15 pullups 9 burpees &

@myleo 21:42 Minutes with Single Unders and Kipping Pullups! Quite good time but with DU and butterflies it would be better...

800m run 40 swings 32kg 800m run 40 box over jumps 800m run 40 toes to bar 800m run 40 burpees 24:16 mins! best time at myleo of that day

@ Gesundbrunnen Basketball court with Robbi For time: 25 hs pushups 50 pullups 75 swings 24kg 200 DU 75 jumping squats 50 hand release push ups 25 toes to bar TIME: A little over 26 minutes (Robbi approx. 32 minutes)

@Sonnenburger Court with Robbi Warmup: 100 DU, for each break 1 burpee Skill: 10 min pistol skill training Workout: 4 rounds of 10 pullups, 20 pushups, 30 leg lever, 40 lunges Time: 6:52 Minutes (last week)