1RM thruster and Lumberjack 20
1RM thruster
40, 50, 60, 70, 80, 80, 90, 95 (F).
Lumberjack 20 (DUs instead of running)
20 deadlift @ 125 kg (did 10, 5, 5)
50 DU
20 KB swings @ 24 kg (unbroken)
50 DU
20 front squats @ 50 kg (couldn't do OH because of left shoulder. Did 10, 10)
50 DU
20 burpees (unbroken)
50 DU
20 C2B pull up (5, 5, 3, 4, 3)
50 DU
20 box jumps @ 60 cm (unbroken)
50 DU
20 full cleans @ 50 kg (5, 5, 5, 5)
Time: 16:35.
Fairly happy with this, except for the DUs with my new rope that was way too long and caused me to make way too many stops. Could probably shave 30 secs off.
torsdag den 30. august 2012
onsdag den 29. august 2012
29 August 2012
First day of Ditte Jacobsens WL biased CF training program.
Snatch
3x3 @ 55 kg
3x3 @ 60 kg
No problem, easy lifts, although my shoulder is proper fucked from snapping out of the joint on Saturday.
Back squat
4x5 @ 100 kg
Easy as cake. No wonder as I did 5x5 @ 110 last week.
Snatch pulls
4x5 @ 90 kg
Great exercise for getting stronger on the first and second pull. Furthermore the timing when the bar comes into the hip becomes easier to fell.
Pullups
10 butterfly
3x8 strict
Ring dips
10 kipping
3x8 strict
Easy as cake.
Snatch
3x3 @ 55 kg
3x3 @ 60 kg
No problem, easy lifts, although my shoulder is proper fucked from snapping out of the joint on Saturday.
Back squat
4x5 @ 100 kg
Easy as cake. No wonder as I did 5x5 @ 110 last week.
Snatch pulls
4x5 @ 90 kg
Great exercise for getting stronger on the first and second pull. Furthermore the timing when the bar comes into the hip becomes easier to fell.
Pullups
10 butterfly
3x8 strict
Ring dips
10 kipping
3x8 strict
Easy as cake.
Pendlay rows
2x10 @ 60 kg
Just for fun and to feel the lower traps working.
2x10 @ 60 kg
Just for fun and to feel the lower traps working.
28 August 2012
DHL relay run.
5k for time.
Result: 20 mins 30 secs.
Very happy about this result. Cardio is still very good even though I haven't had any focus on it for six months :) And no tendonitis which would have been a given had I done this a year ago. CrossFit FTW!
5k for time.
Result: 20 mins 30 secs.
Very happy about this result. Cardio is still very good even though I haven't had any focus on it for six months :) And no tendonitis which would have been a given had I done this a year ago. CrossFit FTW!
25 August 2012
Butcher's Team Classics @ Butcher's Garage, Copenhagen.
Team: Mikkel Zachhau, Mikkel Monsrud and myself.
WOD 1 - Beach WOD.
250 m open water swim.
2k sand run.
100 C2B pull ups
200 HR push ups
400 air squats
The three team members could change as needed on the reps, but all reps of one exercise had to be finished before beginning the next exercise.
Time: 30:33.
Third out of the water, fourth back from run. My team mates were a bit slower so I managed to do 23 C2B before Z came back to join in. Monsrud got back with about 50 left and from there we shared the reps pretty evely. Great feeling to be fast in the water, and coming out without feeling even slightly fatigued.
WOD 2 + 3:
15 mins to establish a 1RM snatch for each team member.
Snatch: 80 kg.
Missed the first attempt but got back on the bar and got it. PR by 2,5 kg. Felt amazing!
Then straight after: 3 x 3 minute clean and jerk amrap.
First man (Z) used 80 kg, second man (me) used 70 kg, and third man (Monsrud) used 60 kg.
Result: 19 reps @ 70 kg.
Repped 5 to start out and the wen don to 2s and 3s. I was farily happy with it although I got three no-reps due to not getting my feet together before dropping the bar.
WOD 4 - triple Fran.
63-45-27 reps of:
Thrusters @ 40 kg
Pull ups
Time cap: 6 mins.
Team members can swap as many times as needed.
By this time we had lost one guy who had to go a wedding, so we were at a disadvantage compared to the other teams. This only fired us up more and we actually got a pretty good result.
Result: full round of 63 + 45 thrusters and 11 pull ups.
Z was strongest in the thrusters and I was strongest in the pull ups.
All in all a fantastic day and it was good to be back in competition.
Team: Mikkel Zachhau, Mikkel Monsrud and myself.
WOD 1 - Beach WOD.
250 m open water swim.
2k sand run.
100 C2B pull ups
200 HR push ups
400 air squats
The three team members could change as needed on the reps, but all reps of one exercise had to be finished before beginning the next exercise.
Time: 30:33.
Third out of the water, fourth back from run. My team mates were a bit slower so I managed to do 23 C2B before Z came back to join in. Monsrud got back with about 50 left and from there we shared the reps pretty evely. Great feeling to be fast in the water, and coming out without feeling even slightly fatigued.
WOD 2 + 3:
15 mins to establish a 1RM snatch for each team member.
Snatch: 80 kg.
Missed the first attempt but got back on the bar and got it. PR by 2,5 kg. Felt amazing!
Then straight after: 3 x 3 minute clean and jerk amrap.
First man (Z) used 80 kg, second man (me) used 70 kg, and third man (Monsrud) used 60 kg.
Result: 19 reps @ 70 kg.
Repped 5 to start out and the wen don to 2s and 3s. I was farily happy with it although I got three no-reps due to not getting my feet together before dropping the bar.
WOD 4 - triple Fran.
63-45-27 reps of:
Thrusters @ 40 kg
Pull ups
Time cap: 6 mins.
Team members can swap as many times as needed.
By this time we had lost one guy who had to go a wedding, so we were at a disadvantage compared to the other teams. This only fired us up more and we actually got a pretty good result.
Result: full round of 63 + 45 thrusters and 11 pull ups.
Z was strongest in the thrusters and I was strongest in the pull ups.
All in all a fantastic day and it was good to be back in competition.
mandag den 20. august 2012
20 August 2012
Two weeks since my last day in the gym after a long unplanned break. Felt good and I'm glad to be back (except I had to do it in a globo gym in Kolding, lol).
Back squat - high bar of course
5x5 @ 110.
Felt good and did not push me to the limit. Form feels better than ever. Starting a new linear progression session adding 2.5 kg each week.
OH press.
5xME @ 50.
9, 9, 9, 8, 8. My left shoulder still has a little bit of a strain around the end of the collar bone, which I had expected to be gone after two weeks break.
Strict wide grip pull up.
5xME.
12, 12, 12, 10, 10. Felt good although it feels like I am a bit heavier now :)
Back extensions.
3x (10 @ 20 kg + 10 w.o. added weight). Used a 20kg KB. Heavier weight caused the rack to flip over making me facepant the floor.
Clean shrug in Smith rack.
4x5.
70, 70, 110, 70. Did some playing around and tried the 110 just to for fun. It went ok but obviously it was all legs and not so much traps.
DB biceps curls - when in Rome.
3x8 @ 24 kg.
Also did some high hang snatch technique with an empty bar just to feel it. I had no platform and could not drop the weights so I stuck to just doing sets of three focusing on fast turn over.
Nice to be back and to see that 14 days away did not make me too weak :)
Back squat - high bar of course
5x5 @ 110.
Felt good and did not push me to the limit. Form feels better than ever. Starting a new linear progression session adding 2.5 kg each week.
OH press.
5xME @ 50.
9, 9, 9, 8, 8. My left shoulder still has a little bit of a strain around the end of the collar bone, which I had expected to be gone after two weeks break.
Strict wide grip pull up.
5xME.
12, 12, 12, 10, 10. Felt good although it feels like I am a bit heavier now :)
Back extensions.
3x (10 @ 20 kg + 10 w.o. added weight). Used a 20kg KB. Heavier weight caused the rack to flip over making me facepant the floor.
Clean shrug in Smith rack.
4x5.
70, 70, 110, 70. Did some playing around and tried the 110 just to for fun. It went ok but obviously it was all legs and not so much traps.
DB biceps curls - when in Rome.
3x8 @ 24 kg.
Also did some high hang snatch technique with an empty bar just to feel it. I had no platform and could not drop the weights so I stuck to just doing sets of three focusing on fast turn over.
Nice to be back and to see that 14 days away did not make me too weak :)
tirsdag den 7. august 2012
7 August 2012
OH Press, bench press, squat volume.
OH press 5x5 @ 60 kg.
5,5,5,4,4.
Missed one rep on the last two sets. Didn't feel overly tired, just lost my form all of a sudden.
More to come
OH press 5x5 @ 60 kg.
5,5,5,4,4.
Missed one rep on the last two sets. Didn't feel overly tired, just lost my form all of a sudden.
More to come
søndag den 5. august 2012
fredag den 3. august 2012
2 August 2012
Press volume, core work.
Warm up
5 rounds of:
5 HSPU
5 strict pull up
5 push up
5 sit up
20 DU
Press volume WOD:
10-9-8-...-1 of
BW bench press (87,5 kg)
Strict pull up
Vertical jump over bar @ 80 cm
Time: 19:30
Did not rush it, just wanted to make press volume more fun by adding the other two movements. As I had expected the jumps got the heart rate up and the pressing was the hardest. First two rounds of pressing were unbroken, then the rounds of 7-4 were broken up, and 3-1 unbroken. Pull ups and jumps were unbroken.
5x5 hip bridges / hip trusts @ 95 kg.
2 min rest between sets.
Still quite easy, next time it's 100 kg.
100 hollow rocks.
Did 5 sets of 20. Felt much tighter and more stable than last time. Next time I'll do 4x25.
5x10 strict ring dips.
Easy.
Warm up
5 rounds of:
5 HSPU
5 strict pull up
5 push up
5 sit up
20 DU
Press volume WOD:
10-9-8-...-1 of
BW bench press (87,5 kg)
Strict pull up
Vertical jump over bar @ 80 cm
Time: 19:30
Did not rush it, just wanted to make press volume more fun by adding the other two movements. As I had expected the jumps got the heart rate up and the pressing was the hardest. First two rounds of pressing were unbroken, then the rounds of 7-4 were broken up, and 3-1 unbroken. Pull ups and jumps were unbroken.
5x5 hip bridges / hip trusts @ 95 kg.
2 min rest between sets.
Still quite easy, next time it's 100 kg.
100 hollow rocks.
Did 5 sets of 20. Felt much tighter and more stable than last time. Next time I'll do 4x25.
5x10 strict ring dips.
Easy.
torsdag den 2. august 2012
1 August 2012
Rest Day.
Feeling great, and feeling all the overhead work from yesterday in my traps and sort of inside the muscles of my shoulder region in a good way.
Feeling great, and feeling all the overhead work from yesterday in my traps and sort of inside the muscles of my shoulder region in a good way.
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