Jana Koss

100 imperfect movements cannot match a single beautiful one.

The wider the base, the higher the pyramid

January 2019

Morning HRV:u00a0 126ms

C:u00a0 94g

F: 113g

P: 131g

Handball Practice.

Morning HRV: 99u00a0ms

C:u00a0 72g

F: 104g

P: 168g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Hang Power Cleans & Push Jerks
  2. 10x Good Mornings
  3. 10x Push Ups

WOD 2; 5 Runds w/ 40 kg barbell

  1. 650 m run @ 14.0 km/h
  2. 5x Hang Power Cleans & Push Jerks
  3. 5x Stf. Deadlift

WOD 3; 5 Runds w/ 40 kg barbell

  1. 250m row (ca. 01:00)
  2. 10x Back Rows

Run 1 – Run 6

  • Time: 2:40
  • Pace: 4’06”/km
  • Distance: 0,65 km

Morning HRV: 96u00a0ms

C:u00a0 55g

F: 212g

P: 218g

Handball Practice.

Morning HRV: 144u00a0ms

C:u00a0 g

F: g

P: g

Training

WOD 1; 2 Rounds w/ each 20, 30, 40, 50kg barbell

Reps: 15, 10, 5, 3

  1. Thrusters
  2. Back Rows
  3. Bench Press

WOD 2; 5 Runds w/ 60 kg barbell

  1. 500 m run @ 15.0 km/h
  2. 10x Squatu00a0u00a0
  3. 10x Push Upsu00a0

WOD 3; 5 Runds w/ 80 kg barbell

  1. 200 m rowu00a0
  2. 1x Squat

Run 1 – Run 5

  • Time: 1:57
  • Pace: 3’46”/km
  • Distance: 0,51 km

Morning HRV: 108u00a0ms

C: 96g

F: 95g

P: 189g

Game day.

Morning HRV: 108u00a0ms

C: 118g

F: 89g

P: 214g

Training

WOD 1; 5 Rounds w/ 40kg barbell

  1. 15x Bench Press
  2. 10x Back Rows
  3. 15x Stf. Deadlifts
  4. 10x Good Morning
  5. 3km run

WOD 2; 5 Runds w/ 50 kg barbell

  1. 8x Stf. Deadlifts
  2. 6x Bench Press
  3. 4x Back Rows
  4. 2km run

WOD 3; 5 Runds w/ 50 kg barbell

  1. 6x Deadlifts
  2. 15x Push Ups
  3. 1km run

Run 1u00a0

  • Time: 16:02
  • Pace: 5’03”/km
  • Distance: 3,17 km

Run 2u00a0

  • Time: 10:38
  • Pace: 5’04”/km
  • Distance: 2,10 km

Run 3u00a0

  • Time: 5:09
  • Pace: 5’02”/km
  • Distance: 1,02 km

Morning HRV: 74u00a0ms

C:u00a0 80g

F: 135g

P: 174g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 20x Walking Lunges
  2. 5x Squatu00a0
  3. 10x Push Ups

WOD 2; 5 Runds w/ 60 kg barbell

  1. 750 m run @ 13.5 km/h
  2. 5x Squatsu00a0u00a0
  3. 10x Deadlifts

WOD 3; 5 Runds w/ 75 kg barbell

  1. 200 m row @0:50 min
  2. 3x Back Squats
  3. 15x Push Ups

Run 1 – Run 5

  • Time: 3:09
  • Pace: 4’08”/km
  • Distance: 0,75 km

Morning HRV: 139u00a0ms

C:u00a0 62g

F: 109g

P: 176g

Rest & Recovery.

Morning HRV: 125u00a0ms

C:u00a0 64g

F: 131g

P: 164g

Training

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Hang Cleans & Jerks
  2. 15x Bench Press
  3. 10x Back Rows

WOD 2; 5 Runds w/ 40 kg barbell

  1. 450 m run @ 15.0 km/h
  2. 5x Hang Power Cleans & Jerks
  3. 10x Bench Press
  4. 5x Back Rows

WOD 3; 5 Runds w/ 50 kg barbell

  1. 300m row (ca. 01:08)
  2. 2x Hang Power Cleans & Jerks
  3. 4x Bench Press

Run 1 – Run 5

  • Time: 1:45
  • Pace: 3’50”/km
  • Distance: 0,45 km

Morning HRV: 161u00a0ms

C:u00a0 53g

F: 127g

P: 156g

Handball Practice.

Morning HRV: 159u00a0ms

C:u00a0 52g

F: 124g

P: 183g

Training

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Pistols
  2. 10x Good Mornings
  3. 10x Back Rows

WOD 2; 5 Runds w/ 60 kg barbell

  1. 430 m run @ 15.5 km/h
  2. 8x Squatu00a0u00a0
  3. 15x Push Pressu00a0

WOD 3; 5 Runds w/ 75 kg barbell

  1. 200 m rowu00a0
  2. 3x Squats
  3. 5x Push Ups

Run 1 – Run 5

  • Time: 1:38
  • Pace: 3’38”/km
  • Distance: 0,43 km

Morning HRV: 135u00a0ms

C:u00a0 115g

F: 77g

P: 180g

Game Day.

Morning HRV: 114u00a0ms

C:u00a0 108g

F: 67g

P: 165g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Bench Press
  2. 15x Stf. Deadlift
  3. 10x Good Mornings

WOD 2; 5 Runds w/ 40 kg barbell

  1. 2000 m run
  2. 15x Bench Pressu00a0u00a0
  3. 10x Back Rows
  4. 10x Stf. Deadlift

WOD 3; 5 Runds w/ 50 kg barbell

  1. 5x Bench Press
  2. 5x Stf. Deadlift

Run 1 – Run 3

  • Time: 10:08 (10:17, 10:46)
  • Pace: 4’51”/km (5’02”, 5’22”)
  • Distance: 2 km

Morning HRV: 141u00a0ms

C:u00a0 145g

F: 88g

P: 160g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 20x Walking Lunges
  2. 5x Front Squat & Jerk
  3. 10x Push Ups

WOD 2; 5 Runds w/ 50 kg barbell

  1. 500 m run @ 15.0 km/h
  2. 10x Front Squatsu00a0u00a0
  3. 10x Push Ups

WOD 3; 5 Runds w/ 60 kg barbell

  1. 300 m row @1:10 min
  2. 5x Back Squats
  3. 10x Push Ups

Run 1 – Run 5

  • Time: 2:03
  • Pace: 3’54”/km
  • Distance: 0,5 km

Morning HRV: 86u00a0ms

C:u00a0 80g

F: 84g

P: 175g

Rest & Recovery

Morning HRV: 80u00a0ms

C:u00a0 141g

F: 66g

P: 163g

Training

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Hang Power Cleans
  2. 10x Push Jerk
  3. 10x Bench Press
  4. 10x Back Rows

WOD 2; 5 Runds w/ 40 kg barbell

  1. 750 m run @ 14.0 km/h
  2. 5x Hang Power Cleans
  3. 5x Push Jerk
  4. 5x Bench Press
  5. 5x Back Rows

WOD 3; 5 Runds w/ 50 kg barbell

  1. 300m row (ca. 01:08)
  2. 1x Hang Power Cleans
  3. 2x Push Jerk
  4. 3x Back Rows
  5. 4x Bench Press

Run 1 – Run 5

  • Time: 3:08
  • Pace: 4’10”/km
  • Distance: 0,75 km

Morning HRV: 94ms

C: 106g

F: 87g

P: 109g

Handball Training

Morning HRV:u00a0

C: 136g

F: 97g

P: 175g

Training

WOD 1; 5 Rounds w/ 20, 30, 40, 50, 60kg barbell

  1. 10x Squats
  2. 10x Jerks (10, 10, 8, 5, 0)
  3. 15x Push Ups

WOD 2; 5 Runds w/ 60 kg barbell

  1. 400m @15.0 km/h
  2. 10x Squats
  3. 10x Push Ups

WOD 3; 5 Runds w/ 75 kg barbell

  1. 500m row (under 2:00)
  2. 5x Back Squats
  3. 5x Push ups

Run 1 u2013 Run 5

  • Time: 1:37
  • Pace: 3u201956u201d/km
  • Distance: 0,40 km

Morning HRV: 127u00a0ms

C: 97g

F: 88g

P: 1632g

Handball Game.

Morning HRV: 55u00a0ms

C: 76g

F: 71g

P: 162g

Training

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Good Mornings
  2. 20x Barbell Back Rows
  3. 15x STF Deadlifts
  4. 15x Bench Press

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x STF Deadliftsu00a0u00a0
  2. 10x Bench Press
  3. 10x Back Rowsu00a0

WOD 3; 5 Runds w/ 20 kg barbell

  1. 10x Biceps Curls
  2. 15x Millitary Press

Morning HRV: 71u00a0ms

C: 85g

F: 100g

P: 161g

Training

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Hang Power Clean
  2. 10x Push Press
  3. 10x Pistols

WOD 2; 5 Runds w/ 40 kg barbell

  1. 500 m run @ 14.5 km/h
  2. 5x Hang Power Cleanu00a0u00a0
  3. 5x Push Press
  4. 5x Back Squatsu00a0

WOD 3; 5 Runds w/ 50 kg barbell

  1. 250 m row @0:50 min
  2. 3x Hang Power Clean
  3. 3x Jerk
  4. 3x Back Squats @80kg

Run 1 – Run 5

  • Time: 2:04
  • Pace: 4’04”/km
  • Distance: 0,5 km

Morning HRV: 132u00a0ms

C: 80g

F: 94g

P: 154g

Handball Practice.

Morning HRV: 71u00a0ms

C: 104g

F: 90g

P: 143g

Training

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Front Rack Lunges
  2. 15x Push Ups
  3. 10x Push Press

WOD 2; 5 Runds w/ 50/60 kg barbell

  1. 750 m run @ 14.0 km/h
  2. 5x Front Squats @50kgu00a0
  3. 10x Push Ups
  4. 5x Back Squats @60kg

WOD 3; 5 Runds w/ 80 kg barbell

  1. 500 m row @2:00 min
  2. 1x Back Squats @80kg

Run 1 – Run 5

  • Time: 3:09
  • Pace: 4’11”/km
  • Distance: 0,75 km

Morning HRV:u00a0

C: 140g

F: 88g

P: 161g

Training

WOD 1; 5 Rounds w/ 30kg barbell

  1. 25x Bench Press
  2. 20x Back Rows
  3. 15x Stifflegged Deadlifts
  4. 10x Good Mornings

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Bench Press
  2. 10x Back Rows
  3. 10x Stifflegged Deadlifts

WOD 3; 5 Runds w/ 50 kg barbell

  1. 5x Bench Press
  2. 5x Back Rows
  3. 5x Stifflegged Deadlifts

Morning HRV: 92u00a0ms

C: 88g

F: 104g

P: 195g

Travel Day to Gescher.

Morning HRV: 107u00a0ms

C: 68g

F: 86g

P: 131g

Training

WOD 1; 5 Rounds w/ 25kg barbell

  1. 10x Squats
  2. 15x Push Ups

WOD 2; 5 Runds w/ 55 kg barbell

  1. 1000 m run @ 13.5 km/h
  2. 10x Squats
  3. 10x Push Ups

Run 1 – Run 5

  • Time: 4:20
  • Pace: 4’15”/km
  • Distance: 1 km

Morning HRV: 104u00a0ms

C: u00a0151g

F: 79g

P: 163g

Training

WOD 1; 5 Rounds w/ 25kg barbell

  1. 20x Walking Lunges
  2. 10x Good Morningsu00a0
  3. 10x Behind the neck Push Jerk

WOD 2; 5 Runds w/ 35 kg barbell

  1. 500 m run @ 14.7 km/h
  2. 8x Clean and Jerk
  3. 12x Back Rows
  4. 16x Push Ups

WOD 3; 5 Runds w/ 55 kg barbell

  1. 4x Hang Squat Clean and Jerku00a0
  2. 10x Barbell Stifflegged Deadlift

WOD 4; 5 Runds w/ 65 kg barbell

  1. 5x Squats
  2. 10x Push Ups

Run 1 – Run 5

  • Time: 2:05
  • Pace: 4’02”/km
  • Distance: 0,51 km

Morning HRV: 92u00a0ms

C: 191g

F: 88g

P: 104g

Training

WOD 1; 5 Rounds w/ 35kg barbell

  1. 15x Deadlifts
  2. 15x Push Upsu00a0u00a0
  3. 10x Push Jerk

WOD 2; 5 Runds w/ 45 kg barbell

  1. 1000 m run @ 13.5 km/h
  2. 10x Deadlifts
  3. 8x Bench
  4. 4x Jerk

WOD 3; 5 Runds w/ 75 kg barbell

  1. 500m Row (2:30 min)
  2. 6x Squatsu00a0
  3. 10x Barbell Stifflegged Deadlift

WOD 4; 5 Runds w/ 85 kg barbell

  1. 3x Deadlifts

Run 1 – Run 5

  • Time: 4:24
  • Pace: 4’20”/km
  • Distance: 1 km

Morning HRV: 81u00a0ms

C: 92 g

F: 86u00a0g

P: 113u00a0g

Training

WOD 1; 5 Rounds w/ 35kg barbell

  1. 20x Walking Lunges
  2. 13x Back Rowsu00a0u00a0
  3. 6x Front Squats

WOD 2; 5 Runds w/ 55 kg barbell

  1. 650 m run @ 14.5 km/h
  2. 12x Squats
  3. 15x Push Ups

WOD 3; 5 Runds w/ 75 kg barbell

  1. 600m Row (2:00 min)
  2. 2x Squatsu00a0
  3. 10x GHD Raises

Run 1 – Run 5

  • Time: 2:40
  • Pace: 4’07”/km
  • Distance: 0,64 km

Morning HRV: 65u00a0ms

C: 56g

F:u00a089g

P:u00a0111g

Recovery Day (Sauna).

Morning HRV: 101u00a0ms

Training

WOD 1; 5 Rounds w/ 40kg barbell

  1. 15x Deadlifts
  2. 5x Hang Cleansu00a0u00a0
  3. 5x Push Press

WOD 2; 5 Runds w/ 50 kg barbell

  1. 500 m run @ 14.5 km/h
  2. 5x Squat/power Cleans
  3. 10x Deadlifts

WOD 3; 5 Runds w/ 80 kg barbell

  1. 600m Row (2:00 min)
  2. 5x Deadliftsu00a0
  3. 10x Push ups

WOD 4; 5 Rundsu00a0

  1. 15xu00a0 Hamstring Curls

Run 1 – Run 5

  • Time: 2:10
  • Pace: 4’05”/km
  • Distance: 0,50 km
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