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

Mainly an activity log! Sometimes other stuff!

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

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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

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

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

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Sunday 17.1.16

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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

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Wednesday 13.1.16

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I trained: Home Workout

12.1.15 Tuesday

100 Pushups

100 Squats

100 Crunches

50 Pullups

Cant remember the time

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I Trained: Crossfit

TUP - 4.1.16

15,12,9,6,3 reps for time power cleans 60/40 pull ups front squats 60/40 pull ups

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

[marcoprfr]

I trained: CrossFit

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

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I trained: CrossFit @myleo

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!

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I Trained: CrossFit @myleo

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

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I trained: CrossFit/Freeletics

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

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

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I trained: CrossFit at Myleo

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

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I trained: Freeletics

@ 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)

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I trained: Freeletics

@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)