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Old 08-19-2013, 11:07 PM   #11
Vit Urban
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Re: Way of Spartan warrior

130819
Rise and Shine: 5 x (20 Burpees; 20 DU)

Main WOD:
Warm Up: 3 x (5 PU;10 PsU; 10 SQ; 10 Hyp-X)

WOD (M):
3 Rounds of:
Row 250m - 0:45; 0:49; 0:48
Rest 1:30
Row 500m - 1:39; 1:50; 1:49
Rest 3:00
Row 750m - 2:42; 2:50; 2:47
Rest 5:00

Rowing sprints is pretty awful after "Leg" day

Finisher:
10m EMOM Plank 40s
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Old 08-20-2013, 11:41 PM   #12
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Re: Way of Spartan warrior

130820
Morning WOD:
10min AMRAP: (20 lunges; 20 SitUps) - 5 rds
10min EMOM 40s of Wall HandStand

Afternoon:
Warm Up: 3x (10 Burpees; Run 200m)
Drills and Skills: 10 min of Butterfly PullUps + Human Flag

WOD (G):
10min EMOM 6 Kipping PullUps - I have still problems to catch the momentum
10min EMOM 4+4 Pistol Squats

Finisher:
5 min of HSPU skills
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Old 08-21-2013, 11:30 PM   #13
Vit Urban
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Re: Way of Spartan warrior

130821

Day of fasting (we have some company BBQ party in tuesday and i have overeaten here . So I must take a rest from food)

Morning Training:
10 min AMRAP (20 PsU; 20 AirBike)
10 min EMOM 40s WallSit

Eve Training:
WarmUp: 3x (10 Burpees; 200 run)

Drills and Skills: 15 min of Ring Muscle Ups; Ring Dips; Vertical situps in ladder

WOD (GM)
5 Rounds of:
8 TTB
10 x 10m Shuttle run
Time about 7:30

10min EMOM of:
1 RopeClimb Legless (4m - 13 inch)
10 Jump Squats

Cool down: Bike 1k

This workout was dedicated to Casualties on Civilian lives during Soviet invasion of Czechoslovakia in August 1968.
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Old 08-26-2013, 02:59 AM   #14
Vit Urban
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Re: Way of Spartan warrior

130822
MORN:
10 AMRAP (20 PsU + 20 Sq) = 6 rounds + 20 PsU +10 Sq
4 min L-Sit Parralets Skill + 6 min EMOM 55s alt. Side Plank

EVE:
Warm Up: 3 x (5 PU + 10 PsU + 10 Sq + 10 HypX)

WOD (W):
10 EMOM 6 Clean 50 kg
10 EMOM Alt: Weightned 4 Chin Ups 15kg
Weightned 8 Dips 15kg
10 EMOM Thrusters 40kg - 8-8-7-7-6-6-5-5-4-4
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Old 08-26-2013, 03:09 AM   #15
Vit Urban
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Re: Way of Spartan warrior

130823
MORN (Late):
Warm Up: 3 x (10 PsU+10 Sq)

Drills and Skills:
3 Rounds of Turkish Get Up 5 + 5 with 16 kg KB (next time i will try 20 kg KB)

WOD (GWM):
20 AMRAP of:
8 Ab Wheel
16 Full KB Swings - 20kg
24 Double Unders
= 8 rds

Finisher: 10 EMOM 10 Burpees


Weekend in Tirol Alpen (some whitewater trips and running )
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Old 08-26-2013, 10:49 PM   #16
Vit Urban
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Re: Way of Spartan warrior

130826
Day of Fasting. I love the fast days because I feel more powerful (like a beast )

MORN:
10min AMRAP Burpees = 125reps (100reps 7:56)
10 EMOM 40s Front Plank

EVE:
Warm Up: 3 roounds of: 8 PU, 10 PsU, 10 Sq, 10 HypX

WOD (W)
RAW DeadLift (no belt):
8x70kgs; 7x90; 7x100; 6x110; 5x120; 4x125; 3x130; 2x135; 1x140; 1x145; 6x110

Bench press:
8x50; 8x70; 6x80; 6x80; 6x80; 6x80; 6x80; 9x70
I did not do bench press about 3 months...I think it is a good basis

Finisher: Tabata Thruster 20kgs
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Old 08-27-2013, 11:02 PM   #17
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Re: Way of Spartan warrior

130827
MORN:
10min AMRAP (20 Squats; 20 Sit Ups)
10 EMOM 35s Static Handstand

EVE:
Warm Up:
3 rounds of: (10 Burpees; 200m jog)

Drills and Skills:
20min: Vertical situps in ladder; Human Flag, Bar Gymnastics

WOD(G):
10min EMOM 7 Kipping Pull Ups - Kipping momentum is better
10min AMRAP Walking Lunges = 250 meters - that was pretty tricky

Cool down:
Bike 1,5k

I forgot to stretch after training
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Old 08-27-2013, 11:53 PM   #18
Hakon Lehmann
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Re: Way of Spartan warrior

Hey Vit!

Keep going posting your workouts ! Pretty interesting to me.

Just like you i was in the position that i can only train for myself, because we dont have many boxes in germany as well. Sadly had no barbell or anything else as equipement so i was only able to do bodyweight stuff.

A few month ago, a Box opened its doors "just" 30km from my home. Im going to train there now. Going to be awesome.

Just wanted to mention that i think u are doing pretty good for no backround in sports, as u mentioned. I try muscle ups for a long time now but im not able to do them even with jumping.

Have a good one !
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Old 08-28-2013, 01:23 AM   #19
Vit Urban
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Re: Way of Spartan warrior

Hi Hakon
Thanks for your post. I'm glad someone is reading my log

I manage barbell training in local classical gym. Mostly Deadlifts, Squats, Presses and Cleans. I do not dare practice the Snatch without checking technique from someone who is experienced.

Today i want to try first mucle up ... Wish me luck

My Muscle up progression plan was:
1/ Ring Pull Ups
2/ Ring Pull Ups with False grip
3/ Ring Dips
4/ Muscle Up Transition Pull Up to Dip with feet on the ground
5/ Negative Muscle Up http://www.youtube.com/watch?v=ebPaN...layer_embedded
6/Jumping Muscle Up http://www.youtube.com/watch?v=W2VzbEsCZSs&feature=player_embedded
7/Finally Kipping Muscle Up - I hope

Maybe it helps you

PS: I will follow your log
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Old 08-28-2013, 01:46 AM   #20
Hakon Lehmann
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Re: Way of Spartan warrior

Thanks for your progression. I will try it.

I also train on ring pull ups and ring dips, but i fail on the transition all the time. I guess because my weight is around 115 kg ..have to lose some weight hardly.

Nice that u will follow my log..im just going to start writing every other day now, so u cant read much by now but i will keep it up !
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