Jana Koss

100 imperfect movements cannot match a single beautiful one.

January 2019

The wider the base, the higher the pyramid

January 2019

31.01.2019, Thursday

Morning HRV:  126ms

C:  94g

F: 113g

P: 131g

Handball Practice.

30.01.2019, Wednesday

Morning HRV: 99 ms

C:  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

29.01.2019, Tuesday

Morning HRV: 96 ms

C:  55g

F: 212g

P: 218g

Handball Practice.

28.01.2019, Monday

Morning HRV: 144 ms

C:  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 Squat  
  3. 10x Push Ups 

WOD 3; 5 Runds w/ 80 kg barbell

  1. 200 m row 
  2. 1x Squat

Run 1 – Run 5

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

27.01.2019, Sunday

Morning HRV: 108 ms

C: 96g

F: 95g

P: 189g

Game day.

26.01.2019, Saturday

Morning HRV: 108 ms

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 1 

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

Run 2 

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

Run 3 

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

25.01.2019, Friday

Morning HRV: 74 ms

C:  80g

F: 135g

P: 174g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Runds w/ 60 kg barbell

  1. 750 m run @ 13.5 km/h
  2. 5x Squats  
  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

24.01.2019, Thursday

Morning HRV: 139 ms

C:  62g

F: 109g

P: 176g

Rest & Recovery.

23.01.2019, Wednesday

Morning HRV: 125 ms

C:  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

22.01.2019, Tuesday

Morning HRV: 161 ms

C:  53g

F: 127g

P: 156g

Handball Practice.

21.01.2019, Monday

Morning HRV: 159 ms

C:  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 Squat  
  3. 15x Push Press 

WOD 3; 5 Runds w/ 75 kg barbell

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

Run 1 – Run 5

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

20.01.2019, Sunday

Morning HRV: 135 ms

C:  115g

F: 77g

P: 180g

Game Day.

19.01.2019, Saturday

Morning HRV: 114 ms

C:  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 Press  
  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

18.01.2019, Friday

Morning HRV: 141 ms

C:  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 Squats  
  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

17.01.2019, Thursday

Morning HRV: 86 ms

C:  80g

F: 84g

P: 175g

Rest & Recovery

16.01.2019, Wednesday

Morning HRV: 80 ms

C:  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

15.01.2019, Tuesday

Morning HRV: 94ms

C: 106g

F: 87g

P: 109g

Handball Training

14.01.2019, Monday

Morning HRV: 

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 – Run 5

  • Time: 1:37
  • Pace: 3’56”/km
  • Distance: 0,40 km

13.01.2019, Sunday

Morning HRV: 127 ms

C: 97g

F: 88g

P: 1632g

Handball Game.

12.01.2019, Saturday

Morning HRV: 55 ms

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

WOD 3; 5 Runds w/ 20 kg barbell

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

11.01.2019, Friday

Morning HRV: 71 ms

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 Clean  
  3. 5x Push Press
  4. 5x Back Squats 

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

10.01.2019, Thursday

Morning HRV: 132 ms

C: 80g

F: 94g

P: 154g

Handball Practice.

09.01.2019, Wednesday

Morning HRV: 71 ms

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 @50kg 
  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

08.01.2019, Tuesday

Morning HRV: 

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

07.01.2019, Monday

Morning HRV: 92 ms

C: 88g

F: 104g

P: 195g

Travel Day to Gescher.

06.01.2019, Sunday

Morning HRV: 107 ms

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

05.01.2019, Saturday

Morning HRV: 104 ms

C:  151g

F: 79g

P: 163g

Training

WOD 1; 5 Rounds w/ 25kg barbell

  1. 20x Walking Lunges
  2. 10x Good Mornings 
  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 Jerk 
  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

04.01.2019, Friday

Morning HRV: 92 ms

C: 191g

F: 88g

P: 104g

Training

WOD 1; 5 Rounds w/ 35kg barbell

  1. 15x Deadlifts
  2. 15x Push Ups  
  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 Squats 
  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

03.01.2019, Thursday

Morning HRV: 81 ms

C: 92 g

F: 86 g

P: 113 g

Training

WOD 1; 5 Rounds w/ 35kg barbell

  1. 20x Walking Lunges
  2. 13x Back Rows  
  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 Squats 
  3. 10x GHD Raises

Run 1 – Run 5

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

02.01.2019, Wednesday

Morning HRV: 65 ms

C: 56g

F: 89g

P: 111g

Recovery Day (Sauna).

01.01.2019, Tuesday

Morning HRV: 101 ms

Training

WOD 1; 5 Rounds w/ 40kg barbell

  1. 15x Deadlifts
  2. 5x Hang Cleans  
  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 Deadlifts 
  3. 10x Push ups

WOD 4; 5 Runds 

  1. 15x  Hamstring Curls

Run 1 – Run 5

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

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