måndag 30 juni 2014


Have been following GorillaFitness for a couple of weeks.

Lovely Programming, hard but still makes sense.

Todays workouts:

Session one:

A: Snatch Doubles Ladder E90s 70% add 5kg/2.5kg on every 2nd set, re-ramp from 80% of best lift 66-86 (1rep) reramp: 68-78kg fail at 83kg

having a hard time getting the bar in the pocket= weight not on the heels

B1 Push press x 3-3-3-3-3+ 77kg, 4reps, not happy about that, tried again, 4reps..

B2: Strict (weighted or assisted) MU transition 3-3-3-3-3+ 4.25kg 4reps

C: High Bar Back Squat 5-5-5+ 104.5kg, 9reps

Add 3-4% from last session

No rest in the top

Ass to grass

Vertical back

Drive out of the bottom with the quads, not the back

No rotation of the hips

If any of the above conditions are not met the weight is too heavy to continue

D: Unbroken (butterfly) CTB EMOM Ladder – 6-12+8reps

E: Barbell standing rotation 6 per side x 4sets 45kg

F: Freestanding handstand progression, working on elbow headstand, having a hard time keeping the balance.

Session two
G: 30min EMOM
Even: “Chingiz Complex”
Odd: 5 / 2 Muscle Ups

Your score is the total weight used

You can change weight if it gets too heavy / light

“Chingiz Complex”

Clean + Hang Clean + 2 Front Squat + Push press + Jerk – max

Complex: weight varying from 60-75kg total load:1015kg

MU: first 4 sets UB 5MU, then 2 sets UB 3 MU, rest of the MU sets, 3 singles each MU minute.

Same issue with torn hands.

Freaking hard complex even with as light load as i was using….