Mon 9 Dec - Wed 12 Dec 2013

Rest days. Hurt my back on Tuesday warming up to a squat.

Smolov Jr. back squat reflections

Two weeks ago I finished my first Smolov Jr. back squat cycle. In this post I will go through 1) my starting point and aims with the program, 2) my Smolov Jr. program and accessory exercises, and 3) my results and post-Smolov physique.

1) Starting point
Stats:
Body weight: 90 kg.
High bar back squat 1RM: 150 kg.
Low bar back squat 1RM: 160 kg.
Front squat 1RM: 125 kg.
Deadlift 1RM: 190 kg.

Since March or April I have done a Wendler 5-3-1 program that has added approx. 10-15 kg to my maxes over 6-7 months. I am a CrossFitter so I also do a lot of other training (endurance, gymnastics etc.) so I consider these gains quite good, as I have a wide focus in my training program.

I chose to do the 3-week Smolov Jr. back squat program because I wanted a high volume medium intensity focused squat cycle, and I had heard from several sources that Smolov Jr. was a good place to go for an intermediate lifter.

My aims was to increase my 1RM in the back squat and hopefully do the same for front squat and deadlift (without actually doing those two movements). Furthermore, I wanted to improve my squatting position and general ability to squat.

2) The program
I simply used this online Smolov Jr. calculator and used my current 1RM of 150 kg to generate the 3-week cycle. I chose to go with a 5 kg week-to-week increment.

I went to the gym 4-5 times per week during the program and stuck strictly to the "on/off/on/off/on/on/off" workout schedule for each week to ensure coherence with the progressive overload theory.

For accessory exercises I did 1-2 upper body strength exercises (military press, bench press, pendlay rows, pull ups, ring dips etc.) in a 3-5 sets of 8-12 reps scheme, along with some longer duration CrossFit WODs that were primarily focused on low intensity cardio work and upper body gymnastic movements. I did NOT do any deadlifting, oly lifting or other squatting during the Smolov Jr. cycle.

See my full strength program (without the WODs I also did) here: https://docs.google.com/spreadsheet/ccc?key=0AjSt1JgcNA3vdERXMDJhT3dLOTVaLWJOQjE5M0JqVUE&usp=sharing

3) The results
During the last 2 weeks I have had a chance to test some of my lifts and here are the results:

Body weight: 89 kg.
High bar back squat: 160 kg (up 10 kg) - tested 3 days after end of Smolov Jr. program.
Low bar back squat: 170 kg (up 10 kg) - tested 3 days after end of program.
Deadlift: 202.5 kg (up 12.5 kg) - tested 1.5 weeks after end of program.
Front squat: 135 kg (up 10 kg) - tested 2.5 weeks after end of program.

All in all I must say that all my lifts have benefitted greatly from doing this program! And also I have to add that all the PRs I have set after the Smolov Jr. strength program was with much better form than my previous PRs. If I had gone all out balls to the wall I could prabably have done 5 kgs more in most of them.

I still have not tested my olympic lifts but it will be interesting to see if there has also been an impact to those.

Final thoughts:
- Squatting this much was great! I started to really love squatting.
- Squatting this much was tough. I did not get any overload injuries or anything, but it will be a couple of months before I do it again (which I definitely will).
- Smolov Jr. is a peaking program (leading up to peak strength). I do not expect to keep all of my strength strength gains, but it does look like some will stick and my squat form has certainly benefitted a lot from doing this.
- The key to a successful Smolov Jr. cycle is to let go of everything else. It puts a lot of stress on the body which means that it is VERY important to get enough rest and to not do too many other things (which can be VERY hard for a CrossFitter).

In conclusion: Do Smolov Jr. if you are not a beginner and want to get stronger and better at squatting. Trust me - it will all be worth it in the end! You will not get fat from lack of cardio work. You will not get slow from lack of explosive work. You will not get weak in the rest of your body from not going full on with WODs all the time.

Warning: stop the program if you start to accumulate pain in hips, groin or knees. This probably means that your squatting form is not good enough for an intense program like this, and overuse injuries can take A LONG TIME to heal.

And remember to have fun!

<3 <3 <3

Sun 8 Dec 2013

No training - sick again.

Sat 7 Dec 2013

Front squat
Warm up: 10 x 20 - 40, 8 x 60, 5 x 80, 2 x 100.
1RM tes: 1 x 110 - 120 - 130 - 135 kg (PR).
Work sets: 3s x 8r x 85 kg.

1 x 130 kg.

1 x 135 kg (PR).

8 x 85 kg, 2nd set of 3.

Pendlay rows
Warm up: 10 x 20 - 40, 8 x 60 kg.
Work sets: 8 x 65, 2 x 10 x 65 kg.

EMOTM 6 min
2 x full clean @ 90 kg.

WOD w Smuksen
10 min AMRAP of:
30 DUs
10 HSPU
20 russian twists
10 GHD

Score: 4 rds + 30 DU + 10 HSPU.

Fri 6 Dec 2013

Rest day. Still sick.

Thu 5 Dec 2013

Rest day.

Stayed at home with fever and a sore throat.

Wed 4 Dec 2013

Rest day.

Tue 3 Dec 2013

OH squat
Warm up: 8 x 20 - 40 kg.
Work sets: 2s x 8r x 65, 9r x 65 kg.

8 x 65 kg.

final set, 9 x 65 kg.

Deadlift
Warm up: 5 x 65, 2 x 70 - 120 - 140 - 160.
Max test: 1 x 170 - 180 - 190 - 202.5 kg (PR).
Work sets: 2s x8r x 130, 10r x 130 kg.

190 kg.

202.5 kg (12.5 kg PR).

OH press test
10 x 20, 5 x 40, 2 x 2 x 60, 1 x 70 kg.
Stopped here, although a bit more would have been possible.

Skill tests
Strict pull ups: 15 (minimum requirement: 12).
Butterfly pull ups: 30 (minimum 30).
Ring dips: 15 (minimum 15).
Muscle ups: 5 (minimum 7).

Mon 2 Dec 2013

1st day on my new strength program
Program is for the following lifts: back squat, front squat, overhead squat, deadlift, bench press, military press, barbell rows.

A cycle has 5 waves (1 wave = 1 week) including one deload wave. For each cycle I will add 5 kg to each lift.

- Wave 1 is 3 x 8 @ 60% of 1RM for each lift
- Wave 2 is 3 x 5 @ 80%
- Wave 3 is 5 x 3 @ 85%
- Wave 4 is 5 x 1 @ 90%
- Wave 5 is 3 x 5 @ 60% (deload)

The last set of each exercise is a max effort set.

Still feeling sore from Saturday I went with only doing the strength work and no gymnastics or WL.

Military press
Warm up: 8 x 20 - 30 - 40 kg.
Work sets: 2s x 8r x 50 kg.

Experimenting with a wider grip that is closer to my jerk grip width, to accommodate strength in this position.

Back squat
Warm up: 8 x 50 - 70 - 90 kg.
Work sets: 2s x 8r x 105 kg.

Finished off doing some shoulder stability work such as Bradford Press and a very excellent exercise that I invented myself. Basically it is sitting on an AirDyne, pedalling, while doing overhead presses with two 5 kg plates.

Sun 1 Dec 2013

Rest day.

Traps, biceps and quads er S M A S H E D.

Sat 30 Nov 2013 - Køge Christmas Challenge

Køge Christmas Challenge at LIFTRS GYM

A whole bunch of team mates from Butchers hanging out and having fun.

Teamed up with Dalya darwish for what must have been the best looking team at the competition.

WOD 1
12 minute AMRAP of:
20 air squat
10 clean anyhow (HPC) 60/40 kg
20 HR push up
10 clean
30 DU
10 clean

Athletes may divide reps as they want.

Score: 557 reps (8th place).

WOD 2
9 minutes to complete 4 rounds of:
15 pull ups
15 down ups
15 KB swings 32/24 kg

Score: 5:52 (8th place).

- then -

WOD 3
3 minutes to accumulate max kg of thrusters at a weight chosen by the athletes themselves. One athlete working at a time.

I went with 40 kg and did 45 reps for a total of 1800 kg. Dalya went with 30 kg and did 23 reps for a total of 690 kg.

Score: 2490 kg (10th place).

WOD 4
4 min AMRAP of:

Buy in: 2 x 20m prowler push (loaded with 110 kg + partner)

STOH @ 80/50 kg

Score: 19 reps (14th place).

WOD 5: Final
For time:
3 rope climbs
30 front squats 60/40 kg
3 rope climbs
40 KB clean and jerk 32/24 kg
3 rope climbs
50 TTB
3 rope climbs
40 KB snatch 32/24 kg
3 rope climbs
30 front rack BB lunges 60/40 kg
3 rope climbs

Score: 35 KB snatch (8th place).

Final placement: 8th place out of 33 teams.

Conclusions
All in all a great day. Good to be back in competition and feeling where I am at concerning the different aspects of CF. I have another competition at January 11 in which I plan on going for a spot on the podium. So, before then there are a couple of things I need to focus on. Below I have listed my conclusions from Xmas Challenge.

1) My legs are strong enough now. My legs and lower back are where they need to be and I will shift focus from strength to WL and gymnastics.

2) My shoulders are OK but not entirely good yet. More stability work and strength work needs to be done, and I expect that to work well with the gymnastics focus.

3) Front squat position and thruster position still needs work.

4) I can drop some fat to get a bit lighter but my cardio is still good and there is no critical need for this.

All in all, as I said, a GREAT day. And thanks to Dalya for being a great team mate, and to the rest of the Butchers crew for being good people who just like to have fun.

Fri 29 Nov 2013

Rest day.

Competition tomorrow.

Thu 28 Nov 2013

Random light stuff with Numsepikken and Bo-Staff

EMOTM 15 mins
2 power clean + push jerk @ 80 kg (no break in front rack)
4 burpees

Took 22 seconds every round. Upped the weight to 90 kg in the last 2 rounds and did perfect, fluent PC+PJ's.

WOD
Brandt and I came up with a workout that is difficult to describe in words. A lot of handstand hold and shoulder work is all I will say about that.

Wed 27 Nov 2013

Back squat 1RM test day w Hawk
Warm up: 10 x 20, 5 x 40 - 60 - 80, 3 x 100, 2 x 120, 1 x 130 kg.
Work sets: 1 x 140 - 150 - 155 (PR) - 160(F) - 160 (PR!) kg.

1 x 150 kg back squat.

1 x 155 kg back squat.

1 x 160 kg back squat (F).

1 x 160 kg back squat.

Maybe 150 was actually a high bar PR too, but I'm not sure.

Then I decided to switch to low bar to see if I am still stronger in that position.

Low bar: 1 x 140 - 150 - 160 - 170 (PR!!) kg.

1 x 160 kg low bar back squat.

1 x 170 kg low bar back squat. 

Massive PR day.

Conclusions
1) Smolov Jr. certainly works if I dedicate myself to it and keep myself from doing too much other stuff while it's going on.

2) I have to work on my movement pattern to keep my chest from going forward and my butt shooting back. My theory is that it is primarily due to an imbalance between anterior and posterior chain strength, as it feels like I am trying to get the load onto my quads to get out of the hole, causing my butt to shoot back. Mainz mentioned something about focusing more on tightening the abs, which I am also working on. (EDIT: see comment below)

3) Low bar is till a lot stronger for me. Today it sort of felt like coming home even though I have not low bar squatted for over a year, except for my 160 kg PR in the spring.

However, I did reach a goal today, and will now shift my focus towards front squat and press strength and more weightlifting technique. Time to get those numbers up as well.

EDIT: I just realized that some pretty darn good weightlifters actually do the same "butt-back" movement as me, so maybe I shouldn't get TOO caught up in trying to change it. For example, check out USA weightlifter Kendrick Farris in this video of a heavy 5-rep squat: http://www.youtube.com/watch?v=o5Cz2EI2N2Q .

Tue 26 Nov 2013

Skills

3 rounds for time:

30 double unders

10 ring dips

Time: around 2 minutes.

- then -

Superset of:
2 x ME strict HSPU
2 x 8 strict pull ups + ME butterfly

Result:
8 HSPU
25 butterflies
7 HSPU
20 butterflies

Barbell complex
Find max for
1 military press + 3 push press + 5 split jerk

Result: 70 kg. Limiting factor was press. Didn't go for 75, but I might have been able to press it. Not without re-injuring my shoulder though.

Team WOD w Polle
Athlete A completes all his reps before B goes. Athlete B has a static hold during athletes A's reps. When athlete A is done with all reps of a given movement, athlete B starts his reps of the same movement.

100 DUs / static: nothing.
20 TTB / static: pull up hold.
20 HSPU / static: handstand hold.
20 box jumps @ 24" / static: plank hold.
20 KB swings @ 32 kg / static: KB hold over chest height.
20 KB snatch @ 24 kg / static: KB hold over ground anyhow.
200 DUs / static: nothing.
Buy out: 75 burpee box jumps (in total for both athletes).

Time: don't know, but the burpee box jumps were tough on my cardio.

Mon 25 Nov 2013

Rest day.

A slight soreness on the left side of my right knee cap and tired legs are all I feel from the heavy squatting I did the last two days. Smolov Jr is over and it seems like it is without any injuries over overtraining. Looking forward to testing my max on Wednesday.

Sun 24 Nov 2013

Back squat (Smolov Jr. w3d4)
Warm up: 10 x 20, 5 x 60 - 80 - 100, 3 x 120 kg.
Work sets: 10s x 3r x 140 kg.
Quite tough, but I got through it without too much trouble.

3 x 140 kg, 2nd set.

3 x 140 kg, 5th set.

3 x 140 kg, 7th set.

3 x 140 kg, 10th set.

Sat 23 Nov 2013

Back squat (Smolov Jr. w3d3)
Warm up: 10 x 20 - 40, 5 x 60 - 80 - 100, 2 x 120 kg.
Work sets: 8s x 4r x 130 kg.

4 x 130 kg, 1st set of 8.

4 x 130 kg, 5th set of 8.

4 x 130 kg, 6th set of 8.

4 x 130 kg, 8th set of 8.

Superset
Bench press: 4s x 10r x 80 kg.
DB weighted sit up: 4s x 12r x 24 kg.

Handstand walk
10 m (PR) - 8m - 2m - 8m - 1m - 1m - 7m.

Fri 22 Nov 2013

Rest day.

Thu 21 Nov 2013

Back squat (Smolov Jr. w3d2)
Warm up: 10 x 20 - 40, 5 x 60 - 80 - 100 kg.
Work sets: 7s x 5r x 122.5 kg.
Quite tough.

5 x 122.5 kg, 1st set

5 x 122.5 kg, 4th set

5 x 122.5 kg, 7th set

Superset
CB bicep curls: 4 x 10 x 30 kg.
CB tricep extensions: 4 x 10 x 40 kg.

WOD w Smuksen

For total reps, 7 rounds of:

1 min AirDyne (kcal)

1 min DUs

1 min thrusters @ 30 kg

Score: 570.

Wed 20 Nov 2013

One more rest day.

Still feeling beat up from Monday so I decided to postpone Smolov Jr. week 3 day 2, even though it will shift everything out one day.

Tue 19 Nov 2013

Rest day.

Mon 18 Nov 2013

Back squat (Smolov Jr w3d1)
Warm up: 10 x 20, 6 x 40 - 60 - 80 - 100 kg.
Work sets: 6s x 6r x 115 kg.
Fairly easy.

6 x 115 kg, 3rd set of 6.

6 x 115 kg, 6h set of 6.

Superset
Deadlift: 5s x 3r x 150 kg.
KB Arnold press: 5s x 12r x 16 kg.

Barbell rows
5s x 8r x 70 kg.

WOD
For time:
400m run
50 russian swings @ 24 kg
400m run
50 pull up
400m run
50 wall balls
400m run
50 push press @ 40 kg
400m run
100 DU

Time: 23:25.

Sun 17 Nov 2013

Rest day.

Sat 16 Nov 2013

Back squat (Smolov Jr w2d4)
Warm up: 10 x 50, 5 x 60 - 80 - 100, 1 x 120 kg.
Work sets: 9s x 3r x 132.5, 1s x 5r x 132.5 kg.
Fairly easy.

3 x 132.5 kg, 2nd set of 10.

3 x 132.5 kg, 6th set of 10.

5 x 132.5 kg, 10th set.

WOD
For total time:
First, 4 rounds of:
2 push press @ 80 kg
4 HPC @ 80 kg
6 SHPU
- then -
75 burpees

Time 10:20. First 6 rounds unbroken. Did the burpees as 10-10-10-10-10-25 with 5-7 sec breaks.

Fri 15 Nov 2013

Back squat (Smolov Jr w2d3)
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 8s x 4r x 125 kg.
Fairly easy.

4 x 125 kg, 2nd set of 8.

4 x 125 kg, 7th set of 8.

Superset
Strict pull up: 5s x 10r x BW.
Bench press: 5s x 10r x 80 kg.
DB weighted sit up: 5s x 10r x 24 kg.

Thu 14 Nov 2013

Rest day.

Interesting article about how the US could be said to be made up of 11 distinct nations with different attitudes towards central political subjects, and different cultural values all together: http://www.tufts.edu/alumni/magazine/fall2013/features/up-in-arms.html

Going to get the book.

Train your mind, too ;-)

Wed 13 Nov 2013

Back squat (Smolov w2d2)
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 7s x 5r x 117.5 kg.
Easy.

5 x 117.5 kg, 1st set

5 x 117.5 kg, 2nd set

5 x 117.5 kg, 3rd set

KB Arnold press
12 x 8 - 12 - 12 - 12 - 12 - 16 - 16 kg.
Did this because Brandtjizzness said it would be good for my shoulders. Felt like  good exercise that I wil definitaly be doing on a regular basis.

Tue 12 Nov 2013

Split jerk
2 x 20 - 40 - 60 - 80 - 90, 1 x 100 - 110 - 120 - 125 kg (F).
120 kg was easy as cake, and 125 would have gone up just as easy I am certain, but I had to rush it to make the 18:00 start of team training. I will go again soon and set a new PR. 130 should be within reach.

WOD
With a 12 minute time cap:

A) 4 rounds of:
7 STOH @ 60 kg
12 TTB

Time: 3:33. Didn't go hard, so I should be able to shave 20 secs off it if I went again.

B) 3RM hang snatch

Did 60 which went ok considering I never snatch. Did 2 reps at 70 and missed the third because I am just not very good at snatches.

Mon 11 Oct 2013

Back squat (Smolow w2d1)
Warm up: 10 x 20, 6 x 40 - 60 - 80 - 100 kg.
Work sets: 6s x 6r @ 110 kg.
Easy. A bit sore on the inside of my right knee during the day, but I didn't feel anything while squatting. Now, 3 hrs later I feel a bit of pain in the groin of my left leg.

WOD w Numsepikken and Bo Staff
For time, 5 rounds of:
5 power snatch @ 40 kg
10 push press @ 40 kg
5 burpees

Time: 5:25.

Sun 10 Nov 2013

Rest day.

Sat 9 Nov 2013

Back squat (Smolov w1d4)
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 10s x 3r x 127.5 kg.
Fairly easy.

WOD w. Smuksen
20 min AMRAP of
10 kcal AirDyne
5 HSPU
10 tire flips
5 burpees

Score: 10 rds + 10 kcal + 5 HSPU + 4 tire flips.

Fri 8 Nov 2013

Back squat (Smolov w1d3)
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 8s x 4r x 120 kg.
Easy.

Back squat 4x120 kg (4th set of 8) 

Back squat 4x120 kg (7th set of 8)

Superset
Bench press: 5s x 8r x 80 kg.
DB weighted sit up: 5s x 10r x 24 kg.

Thu 7 Nov 2013

Rest day.

Wed 6 Nov 2013

Back squat (Smolov Jr. w1d2)
Warm up: 5 x 40 - 60 - 80 - 100 kg.
Work sets: 7s x 5r x 112.5 kg.

5 x 112.5 kg back squat (3rd set)

Superset
5 sets of
10 DB back flies @ 6 kg
10 triceps extensions @ 40 kg

WOD w Smuksen
7 rounds of:
7 thrusters @ 40 kg
7 pull ups
7 HSPU

Time: 12:35.

Tue 5 Nov 2013

Rest day.

Mon 4 Nov 2013

Back squat
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100, 3 x 110 kg.
Work sets: 3 x 125 - 132.5 - 140 kg.

WOD w. Numsepikken
You-go-I-go, 5 rounds each of:
5 power cleans @ 90 kg
20 m prowler @ +40 kg
15 DB push press @ 2x12 kg
20 m prowler
10 pull ups

Didn't time it, but it was really just tough on the quads and calves (which was enough).

Sun 3 Nov 2013

Rest day.

Sat 2 Nov 2013

Back in the Garage

Power clean + push jerk
EMOTM 10 mins: 1 + 1
2 mins x 100 kg
2 mins x 102.5 kg
6 mins x 105 kg

Weighted dips
Warm up: 5 x BW - BW - 10 - 20 kg.
Work sets: 5 x 30 - 37.5 - 43.75 kg.

Deadlift
Warm up: 5 x 60 - 100 - 120 kg.
Work sets: 5 x 147.5 - 157.5 - 167.5 kg.

Deadlift 5 x 167.5 kg

30 mins AirDyne for kcal
EMOTM:
1, 4, 7...: 4 DB power snatch @ 36 kg (2 for each hand)
2, 5, 8...: 5 push press @ 50 kg
3, 6, 9...: 5 TTB

Result: 440 kcal.

Wed 30 Oct - Fri 1 Nov 2013

Rest days (work and travel).

Tue 29 Oct 2013

Visiting CF St Louis
(www.crossfitstl.com)

OH squat
Warm up: 5 x 45 - 95 - 115 - 145 - 165 lb (74.8 kg)
Work sets: 5 x 175 - 190, 3 x 200 lb (90.7 kg)
Bonus: 2 x 10 x 135 lb (61.2 kg)

Back squat
Warm up: 5 x 115 - 165 - 205 - 235 - 265 lb (120 kg)
Work sets: 3 x 5 x 275 lb (124.7 kg)
Bonus: 5 x 205 lb (93 kg) 3 sec pause in bottom

Bench press
Warm up: 5 x 45 - 115 - 135 - 165, 3 x 205 lb (93 kg)
Work sets: 5 x 215 - 230 - 230 lb (104.3 kg)
Bonus: 2 x 10 x approx. 60 kg.

Mon 28 Oct 2013

Rest day - GO RAMS!

Sun 27 Oct 2013

Training at Crossfit ICE, St Louis, MO

Front squat
Warm up: 5 x 45 - 95 - 145 - 175 lbs (79.3 kg).
Work sets: 5 x 205 - 220, 6 x 235 lbs (106.6 kg)
Bonus: 9 x 145, 8 x 145 lbs (65.7 kg)

OH press
Warm up: 5 x 45 - 65 - 85 - 105 lbs (47.6 kg)
Work sets: 5 x 120 - 125, 2 x 135 lbs (61.2 kg)

Pendlay rows
Warm up: 5 x 135 - 135 - 165 lbs (74.8 kg)
Work sets: 5 x 185 - 195 - 205 lbs (93 kg)

WOD
3 rds for time of
15 pull ups
10 thrusters @ 115 lbs (52.2 kg)
15 TTB
10 ring dips

Time: 11:00.

Sat 26 Oct 2013

30 mins interval running
1:1 breaks and running

Silly macine exercise supersets

Fri 25 Oct 2013

Rest day.

Thu 24 Oct 2013

Visiting CF West County in Chesterfield, MO

www.cfwestcounty.com

Back squat
Warm up: 10 x 20, 5 x 20 - 43 - 61 - 84 - 102 kg.
Work sets: 5 x 116 - 125 - 134 - 134 kg.
Bonus: 7 x 103 kg.

ME butterfly pul up
34

Assorted stretching and exercises

WOD
2 rounds, no break between rounds, of:
1 min rowing for calories
1 min ring dips
1 min wall balls @ 20 pounds
1 min DUs

Score: 278.

Wed 23 Oct 2013

Hotel gym 6am workout

30 mins treadmill intervals with changing speed and %-grade. Total distance: 3.5 miles at 0-10 % gradient.

Some fitness machine exercises that will hopefully help me recover from Linda.

Tue 22 Oct 2013

Rest day.

First day in St. Louis, MO.

Mon 21 Oct 2013

Even extra more getting back in the gym

OH squat
10 x 20, 5 x 40 - 60 - 70 - 80 - 90, 1 x 100 - 105 kg.
They all felt easy, however on 105 I did tilt my chest forward because my knees dove in, which made both my shoulders rotate forward and it felt like they were both close to dislocating. So obviously I stopped there. But now I know my new mission: improving my bottom position in the squat by getting better mobilization in my hip joints that are too tight in the adductors, psoas and hamstrings. This in turn will allow me to keep my chest up and to have a closer grip on the bar, which again will reduce the force on the shoulder joint and allow me to hold more weight securely overhead. Boomsauce.

WOD "Linda"
For time, 10 - 9 - 8 - ... -1 of:
Deadlift @ 1.5xBW = 135 kg
Bench press @ BW = 90 kg
Power clean @ .75xBW = 70 kg

Time: 25:00. Same as the first time I did Linda when I had just started crossfit. And weighed 10 kg less. I did do Linda in 17:20 after 6 months of crossfitting, but it was still at 80 kg BW. This time the reps looked a lot better, so I am happy. And exhausted.

Sun 20 Oct 2013

Short WOD
21 - 15 - 9 of:
HSPU
Pull up
Push up

- then, with no break -

21 - 15 - 9 of:
Box jumps @ 60 cm
KB high swing @ 24 kg

Time: 10:09. Nice workout, broke up HSPU's and PU's in 2 during rounds one and two, rest was unbroken.

Sat 19 Oct 2013

More getting back in the gym

Front squat
10 x 20, 5 x 40 - 60 - 80 - 90 - 100, 1 x 110 - 115 - 120 - 125 - 130(F).

125 kg front squat

DB shoulder press
10 x 8 - 12 - 16 - 16 - 16 kg.

WOD
15 min AMRAP of
10 HSPU
10 burpees
20 m front rack walking lunges @ 60 kg

Result: 5 rds.

Fri 18 Oct 2013

Rest day.

TGIF.

Here is an interesting video about energy systems and whether conditioning work inhibits speed and explosive strength. Turns out that it does not as long as it is oxidative, meaning below the lactic threshold. If the conditioning moves into the lactic area it will have a lot more impact on 1) the ability to train speed, as themuscles do not have a chance to fully replenish the ATP, and 2) recovery from the training session, and thus your ability to get stronger/faster from the work you do.

Funny how CrossFit is primarily about working in the lactic domain, thus requiring a lot of recovery from each session, and not really training speed/explosiveness in and of itself.

See the whole video here: http://www.youtube.com/watch?v=xZCKZwZ8gmU

Thu 17 Oct 2013

More getting back in the gym

Military press
5 x 20 - 40 - 45 - 50 - 55 - 60, 1 x 65 - 67.5 kg.
Not a pleasant lift. My shoulders are feeling strangely unstable still. Fell like I have been set back 1,5 years over the last two months.

Snatch grip push press behind neck
5 x 20 - 40 - 50 - 60 - 70 - 80 - 90, 1 x 100 - 105 (F) - 105 kg.
Felt OK, except for the right shoulder joint when under high load - I can feel the place where it snapped last year, and it feels uncomfortable to go there. Still, 105 kg is OK I think.

Deadlift w Hawk
5 x 90 - 110 - 143 - 152 - 162 kg.
Felt heavy today, but then I did squat heavy yesterday.

WOD w Smuksen
15 min AMRAP, 3-6-9-...-n of
Wall balls @ 9 kg
Sit ups
Push ups

Score: 7 rds + 27 + 8 = 287 reps.

Wed 16 Oct 2013

Getting back in the gym

Back squat
5 x 20 - 40 - 60 - 80 - 100 - 110 - 120, 1 x 130 - 140 kg.

Bench press
10 x 20 - 40, 5 x 60 - 80 - 90 - 100, 1 x 110 - 120 kg.

Close grip Pendlay rows
10 x 20 - 40, 5 x 60 - 70 - 80 - 80, 8 x 80, 10 x 60 kg.

Everything was kept light and easy - just wanted to get a feel for what I can do after two weeks with sporadic illness, too much work and very little training. It felt like I could have squatted 150 and pressed 130 without too much trouble today, so that was nice.

Mon 14 - Tue 15 Oct 2013

Ret days (work).

Thu 10 - Sun 13 Oct 2013

Sick (again, wtf!?).

Wed 9 Oct 2013

Rest day.

Tue 8 Oct 2013

GVT wave continues

Superset
OH press: 10 x 10 @ 42.5 kg (55% 1RM)
Front squat: 10 x 10 @ 72.5 kg (55% 1RM)

Did not keep strict timing between sets, so it took almost 1 hour to complete. None the less... The presses were easy (yay) and the front squats were ok (almost yay).

Feeling VERY sore from the other two GVT sessions, so tomorrow is going to be great, lol.

Mon 7 Oct 2013

Rest day.

Sun 6 Oct 2013

K-team and GVT wave

Warm up
2 rounds of
400 m row
10 OH squat @ 40 kg
10 push up
10 v-sits

BB complex
2 deadlift - 2 clean - 2 jerk
20 - 40 - 60 - 80 - 90 kg

21 deadlifts @ 120 kg
Was supposed to do a whole workout with C2B and HSPU too, but after 3 C3B my right elbow felt messed up to I decided to stop. Very disappointing.

Instead of trying to continue and half ass the workout I did a GVT superset of barbell rows and bench press.

GVT superset
Bench: 10s x 10r @ 75 kg.
Rows: 10s x 10r @ 65 kg.

2 min break between each set. Right arm felt ok as I was using straps for the rows.

-- UPDATE monday 7 Oct --
Woo-eeeeeh I am sore today. Pecs and traps are on fire... feels good.

Fri 4 - Sat 5 Oct 2013

Rest days.

Thur 3 Oct 2013

Wendler

Military press
Warm up: 10 x 20 - 30, 5 x 40 kg.
Work sets: 5 x 55, 3 x 62.5, 1 x 70 kg.
Bonus: 15 x 42.5 kg.

Rack dips
Warm up: 10 x BW, 5 x 15 kg.
Work sets: 5 x 27.5, 3 x 42.5, 2 x 60 kg.
Bonus: 15 x BW.

Back squat GVT wave
Warm up: 10 x 20 - 60 kg.
Work sets: 10s x 10r x 90 kg.

10 x 90 kg (10th set)

Tue 1 and Wed 2 Oct 2013

Illness and work. *sigh*

Mon 30 Sep 2013

Deadlift
Warm up: 5 x 60 - 100 kg.
Work sets: 5 x 142.5, 3 x 162.5, 3 x 1 x 182.5 kg.

BB complex
2 snatch grip push press + 2 OH squat
20 - 40 - 60 - 70 - 80 - 90 kg.

WOD w Benjamin
One athlete working at a time, both athletes running together

42 thrusters @ 50 kg
400 m run
30 pull ups
400 m run
18 HSPU
400 m run
42 power clean @ 50 kg
400 m run
30 alternating pistols
400 m run
18 ring dips
400 m run
42 front squat @ 50 kg
400 m run
30 TTB
400 m run
18 diamond push up

Time: 29:21. Nice WOD. But my achilles tendons are pretty sore now. Tendonitis sore.

Sun 29 Sep 2013

Back squat
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 5 x 5 x 125 kg.

EMOTM: power clean + push press
5 mins x 3 PC + 1 PP @ 70 kg
5 mins x 3 PC + 1 PP @ 80 kg
5 mins x 2 PC + 1 PP @ 90 kg

30 min AirDyne for kcal + EMOTM
10 mins: push up ladder (5-6-7-...-14)
10 mins: atomic sit up ladder (5-6-7-...-14)
10 mins: 5 KB swings @ 32 kg

Sat 28 Sep 2013

Rest day.

Fri 27 Sep 2013

Wendler

Front squat
Warm up: 10 x 20, 7 x 40, 5 x 60 - 80 kg.
Work sets: 5 x 90, 3 x 102.5 - 115 kg.
Bonus: 15 x 72.5 kg.

I think 115 for a triple is a PR.

Chin ups
Attempted BW and 10 kg but felt pain in my right elbow (golfer's elbow, apparently). Tried with strps but it was no good, so I moved on to another pulling exercise.

P rows
Warm up: 10 x 20 - 40 - 60, 2 x 80 kg.
Work sets: 5 x 85, 3 x 95, 1 x 105 kg.
Bonus: 15 x 65 kg.

Bench press
Warm up: 10 x 20, 5 x 40 - 60 - 80 kg.
Work sets: 5 x 95, 3 x 107.5, 1 x 120 - 130 kg.
Bonus: 15 x 80 kg.

Thu 26 Sep 2013

Didn't feel like training so I ran 5k instead. It's tough to run with big, heavy legs but the weather was nice and it felt like a good little bit of fresh air.

Wed 25 Sep 2013

Rest day.

Tue 24 Sep 2013

K-team training

Mon 23 Sep 2013

Wendler, the Bear and a WOD

Back squat
Warm up: 10 x 40 - 60, 5 x 50 - 100 kg.
Work sets: 5 x 112.5, 3 x 127.5, 3 x 142.5 kg.

Dips
Warm up: 10 x BW, 5 x 10, 3 x 25 kg.
Work sets: 3 x 35 - 42.5 - 50 kg.

1RM Bear Complex
Without dropping or otherwise letting go of the bar, complete:
1 power clean
1 front squat
1 shoulder-to-overhead
1 back squat
1 shoulder-to-overhead

1 x 20 - 40 - 60 - 80 - 100 - 105 - 110 kg.

WOD - Veins' Thruster Ladder
For time complete:
1 thruster 90 kg
3 MUs
30 DUs
3 thruster 80 kg
3 MUs
30 DUs
5 thruster 70 kg
3 MUs
30 DUs
7 thruster 60 kg
3 MUs
30 DUs
9 thruster 50 kg
3 MUs
30 DUs
11 thruster 40 kg
3 MUs
30 DUs
13 thruster 30 kg
3 MUs
30 DUs
15 thruster 20 kg
3 MUs
30 DUs

Time: 14:45. MUs got really hard towards the end, and I got totally gassed.

Great training though, the elite crew are awesome to train with.

Fri 20 - Sun 22 Sep 2013

Rest days.

Thur 19 Sep 2013

Wendler

Military press
Warm up: 10 x 20 - 40, 5 x 50 kg.
Work sets: 3 x 60 - 62.5 - 65 kg.
Bonus: 13 x 42.5, 14 x 42.5 kg.

Deadlift
Warm up: 10 x 40, 5 x 60 - 80 - 100 - 120, 3 x 140 kg.
Work sets: 3 x 152.5 - 162.5, 4 x 172.5 kg.

Wed 18 Sep 2013

Wendler and a WOD w Sebberlicious

Pendlay rows
Warm up: 10 x 20 - 40 - 60, 3 x 80 kg.
Work sets: 3 x 90 - 95, 4 x 100 kg.
Bonus: 15 x 65 kg.

Power clean
Warm up: 5 x 50 - 60 - 70 kg.
Work sets: 3 x 80 - 90, 5 x 100 kg.
Bonus: 1 x 110 - 115 - 122.5 kg (F).

115 kg power clean

122.5 power clean fail

Push press
Warm up: 5 x 50, 3 x 60 kg.
Work sets: 3 x 70 - 80, 5 x 90 kg.
Bonus: 1 x 100 - 107.5 (PR).

107 kg push press (PR by 2.5 kg)

WOD
On a running clock, complete:
2000 m row

When the clock hits 10 minutes, complete:
10 MUs
20 burpees
30 DUs
40 ring dips
30 DUs
20 burpees
10 MUs

When the clock hits 20 minutes, complete:
2000 m row

Result:
Row 1: 7:03. Maintained a steady pace around 1:45 / 500m which did not gas me very much.
Chipper: 8 MUs in the second round. Had some trouble with a twisted jump rope that cost me around 20 seconds. Tried not to gas and that went quite fine. Just stayed safely ahead of Seb. If I went all out I would have been able to do all 10 MUs with a good margin.
Row 2: 7:22. Maintained a pace around 1:50 / 500m. This was quite miserable though. But I got through it OK.

Tue 17 Sep 2013

Rest day.

Mon 16 Sep 2013

Wendler in the Garage

Front squat
Warm up: 10 x 15, 5 x 35 - 55 - 75 kg.
Work sets: 3 x 95 - 105, 4 x 110 kg.

Bench press
Warm up: 10 x 20, 5 x 60 - 80 kg.
Work sets: 3 x 100 - 107.5, 5 x 112.5 kg.
Bonus drop sets: 12 x 80 + 6 x 60 kg.

Sun 15 Sep 2013

K-team super training buddies session

Warm up
2 + 2 rds Cindy

WOD
For time:

3 rounds of
10 hang power cleans @ 70 kg
10 burpees

3 rounds of
8 push jerks @ 70 kg
8 burpees

3 rounds of
6 barbell lunges @ 70 kg
6 burpees

3 rounds of
4 back squats @ 70 kg
4 burpees

3 rounds of
2 overhead squats @ 70 kg
2 burpees

Time: 16:20. Took 1st by 1:14 over Sebastian.

Sat 14 Sep 2013

Rest day.

Fri 13 Sep 2013

Bro session without purpose in Fitness World Bryggen

Bench press
Warm up: 10 x 20 - 40 - 60 - 80 kg.
Work sets: 4 x 10 x 90, 5 x 100, 1 x 110 - 120 - 130 - 140(F).

Rows
Warm up: 10 x 20 - 40 - 60 kg.
Work sets: 4 x 10 x 80 kg.

Did some crunches and stuff afterwards. Cool shit. I was totally pumped.

Thu 12 Sep 2013

Wendler and a WOD

HB Back squat
Warm up: 7 x 20 - 40 - 60, 5 x 80, 3 x 100 kg.
Work sets: 3 x 120 - 127.5, 7 x 135 kg.
Bonus: 2 x 10 x 90 kg.

Military press
Warm up: 5 x 20 - 40, 3 x 50 kg.
Work sets: 3 x 60 - 62.5 - 65 kg.

WOD
5 rounds of
2 x 20 m prowler @ +40kg
15 KB high swings @ 32 kg
15 russian twists @ 24 kg
15 pull up

Time: 16:??

Substituted pull ups with push up in the last two rounds because my right hand started to tear.

Wed 11 Sep 2013

Rest day.

Tue 10 Sep 2013

K-team testing and a WOD

Did a lot of skill and strength tests - passed it all.

WOD
10 pull up
15 OH squat @ 65 kg
8 pull up
15 front squat @ 65 kg
6 pull up
15 back squat @ 65 kg
4 pull up
15 jumping squat
2 pull up
15 air squat

Time: 4:56. Quads were pretty smoked afterwards. Would be SO NICE if I ever became able to use my posterior chain for squatting and other exercise related purposes.

Mon 9 Sep 2013

Wendler and 2 workouts
Many thrusters today.

Pendlay rows
Warm up: 10 x BW, 5 x 40 - 60 kg.
Work sets: 5 x 82.5 - 87.5 - 92.5 kg (got a bit messy because of a surprisingly sore under arm muscle)

Deadlift
Warm up: 5 x 80 - 100 - 120 kg.
Work sets: 5 x 142.5 - 152.5 - 162.5 kg.
Bonus: 1 x 170 - 180 - 190 kg (F).
180 was easy. Failing 190 was not the plan but it felt a bit too heavy and I decided to drop it.

5 x 162.5 kg deadlift

Jackie
1000m row
50 thrusters @ 20 kg
30 pull up

Time: 6:30. Row was exactly 3:30 and I was not exhausted at all from it. Thrusters were 40-10 with a 6-8 second break. If I had gone all out I would not have taken the break but I figured 'what the hell' because my shoulders were getting a bit fried. Did them all Froning-style with suicide grip and a solid break at the top position to ensure full lock out. The pull ups were obviously unbroken.

- rest 10 minutes -

EMOTM 20 mins
Odd: 5 C2B (kipping, not butterfly) + 20 DUs
Even: 3 thrusters @ 60 kg + 20 DUs

Nice little workout that gassed me a little towards the end.

Weekend 7-8 Sep 2013

Rest days.

Family visiting = eating and drinking a lot of shit :)

Fri 6 Sep 2013

Wendler and cardio

Back squat
Warm up: 5 x 20 - 40 - 60 - 80 - 100 kg.
Work sets: 5 x 112.5 - 120, 9 x 127.5 kg.
Bonus: 2 x 15 x 90 kg.

Chin up
Warm up: 5 x BW - 10 kg.
Work sets: 5 x 20 - 27.5 - 33.5 kg.
Bonus: 10 x BW.

Rack dips
Warm up: 10 x BW, 5 x 10 - 20 kg.
Work sets: 5 x 27.5 - 35 - 42.5 kg.
Bonus: 2 x 20 x BW.

WOD
30 min AirDyne for calories, w EMOTM:
1, 4, 7...: 7 pull up
2, 5, 8...: 7 push up
3, 6, 9...: 5 KB high swing @ 32 kg

Result: 520 kcal. Stayed around 350-400 W all the way.

Thu 5 Sep 2013

Rest day.

Wed 4 Aug 2013

Rest day.

Tue 3 Sep 2013

Wendler, some playing around and a WOD

HB back squat
Warm up 10 x 20, 5 x 40 - 60, 3 x 80 - 100 kg.
Work sets: 5 x 112.5 - 120, 7 x 127.5 kg. Could have grinded out 2-3 more, but it wouldn't have been pretty so I stopped there.
Bonus: 10 x 100 kg.

Bench press
Warm up: 10 x 40 - 60, 5 x 80 kg.
Work sets: 5 x 95 - 100, 7 x 107.5 kg.
Bonus: 15 x 70 kg.

Seated sled pull
Warm up: 15 m @ 20 - 40 - 60 - 80 kg.
Work sets: 5 x 15 m @ 100 kg.

Barbell shrugs
Because Jim Wendler said so.
Warm up: 20 x 60 kg.
Work sets: 16 x 100, 20 x 80 kg.

WOD
For time, 4 rounds of:
25 KB high swings @ 24 kg
3 rounds Cindy*

*5 pull ups, 10 push ups, 15 air squats

Time: around 12:30.

Bonus for ze abzzz
3 rounds of:
10 russian twists @ 24 kg
10 ab wheel w barbell

Had to switch to 16 kg in the last round of russian twists, and only did 5 ab wheels in the last round.

Mon 2 Sep 2013

Wendler and interval rowing

I have reset almost all my lifts and have returned to my self made Wendler cycle that includes a 4th wave of 10x10@60%. The 'Boring But Big' routine didn't really mesh well with my training habits - it simply took too long.

For a while now I will try to do 2 lifts and some conditioning every time I am in the Garage, and keep it down to 1.5 hrs in total.

Military press
Wanted to test my shoulder after the accident on Saturday. It did not feel good. Not too much pain, but instability and a feeling like I could not really use my strength properly. Sucks.
Warm up: 10 x 20, 5 x 30 - 40 - 50 kg.
Work sets: 5 x 56 - 60, 4 x 64 kg (failed the last rep. That really says it all.)
Volume: 5 x 10 x 40 kg.

Front squat
Warm up: 5 x 40 - 60 - 80 kg.
Work sets: 5 x 90 - 96 - 102 kg.

Rowing intervals
8 x 500m - 1:30 rest. Drag factor 115.
Kept intervals between 1:39-1:42 all the way. First 250 meters were easy every time, then the acid started building up, but around 400 meters I sort of 'landed' in a place where my breath was in sync with my stroke (30 s/m) which actually felt good (except for feeling miserable, of course).

Sun 1 Sep 2013

Rest day.

Sat 31 Aug 2013

Brosession w Mainz

Snatch
Top: 85 kg. Sat under 87 twice but I can't stabilize when I hit the bottom, so it ended up 'rolling' forward every time.

Clean and Jerk
Top (full clean): 110 kg.
Top (power clean) 115 kg. Failed first attempt at PC 120 and didn't feel like continuing at jerk had been unstable on all the lifts anyway.

Team WOD w Mainz
Squatting, MUs, stones and running. 25 minutes. Nice WOD but I think I messed up my shoulder pretty bad on a failed MU. Sux.

Fri 30 Aug 2013

Rest day.

Thu 29 Aug 2013

Squats and a WOD

HB back squat
Warm up: 10 x 20, 5 x 60 - 80 - 100 kg.
Work sets: 4 x 5 x 125, 8 x 125, 1 x 130 - 135 - 140 - 145 kg.
They all looked really nice and I decided to stop while I was ahead. Feels like my squat strength is returning.

WOD w Bo-Staff
For time:
3 thrusters @ 80 kg
30 DU
5 thrusters @ 70 kg
30 DU
7 thrusters @ 60 kg
30 DU
9 thrusters @ 50 kg
30 DU
11 thrusters @ 40 kg
30 DU
13 thrusters @ 30 kg
30 DU
15 thrusters @ 20 kg
30 DU

Time: 9:45. Did everything unbroken except for one set of DUs where I failed at around 20 reps. Really nice WOD because the bar felt light at the start of every round.

Bo-Staff almost did a DNF but he manned up and got through it at around 15 minutes.

Wed 28 Aug 2013

Rest day.

Tue 27 Aug 2013

Wendler and shit shoulder and K-team training

Rows
W.u.: 10 x 20 - 40, 5 x 60 - 80 kg.
Work: 3 x 87.5 - 95 - 100 kg.

OH squat
W.u.: 10 x 20, 5 x 40 - 60, 3 x 80 kg.
Work: 3 x 87.5 - 95, 2 x 100 kg. S H I T shoulder.

Skill OTM
Odd: 9 butterfly pull up
Even: 7 strict HSPU
All unbroken.

1RM cluster
50 - 60 - 70 - 80 - 90 - 95 - 100 (F).

WOD 1
For time, 4 rounds of:
12 thrusters @ 50 kg
12 TTB

Time: 6:35. I don't care what Seb says. I was happy with this, as I generally felt like shit and really took the WOD at a low pace.

WOD 2
For time:
200 DUs
50 russian twists @ 20 kg
50 sit ups with 10 kg plate over head on each rep

Time: I don't know but I got 2nd.

Mon 26 Aug 2013

Rest day in Kolding <3

Sun 25 Aug 2013

Shit shoulders and tough WOD

Military press
Warm up: 10 x 20, 5 x 30 - 40, 3 x 50, 1 x 60 kg.
Work sets: 3 x 64 - 68, 1 x 72, 2 x 70, 1 x 70 kg.
Volume: 8 x 50, 8 x 50, 9 x 50 kg.
S H I T.

Hang power snatch
Warm up: 5 x 20, 3 x 30 - 40 - 50 kg.
Work sets: 3 x 57.5 - 60 - 62.5 kg.
Bonus: 4 x 50 kg.
S H I T.

Front squat
Warm up: 10 x 40, 5 x 60 - 80 kg.
Work sets: 3 x 96 - 102, 4 x 108 kg.

WOD
For time:
25 - 20 - 15 - 10 - 5 thruster @ 40 kg
50 - 40 - 30 - 20 - 10 DUs

Time: 8:15.

Sat 24 Aug 2013

Rest day.

Fri 23 Aug 2013

Early morning in the Garage

Back squat
Warm up: 10 x 20, 5 x 40 - 60 - 80, 3 x 100 - 120 kg.
Work sets: 3 x 132 - 140, 1 x 148, 2 x 140 kg.
Volume: 2 x 8 x 100 kg.

Was supposed to do 3 x 148 but that simply was not doable. Got stuck in the bottom of the 2nd squat and had to drop it. Decided to go back downand to another 3 with 140 kg, but missed the 3rd rep. Gotta take off some weight in the Wendler, like 5 kg or something.

WOD
20 min AirDyne for kcals, w EMOTM:
Odd: 3 MUs
Even: 5 KB full swing @ 32 kg.

Result: 254 kcal. No missed reps.

Thu 22 Aug 2013

Wendler

Bench press
Warm up: 10 x 20 - 40 - 60, 5 x 80 kg.
Work sets: 3 x 102.5 - 110, 4 x 115 kg.
Volume: 15 x 70, 13 x 70 kg.

Chin up
Warm up: 10 x BW, 5 x 10, 3 x 20 kg.
Work sets: 3 x 27.5 - 35 - 42.5 kg.
Volume: 10 x BW, 8 x BW.

Wed 21 Aug 2013

Rest day.

Lower back feels absolutely abused after the last two days.

Tue 20 Aug 2013

K-team training

Skills
3 rounds of
2 MU + 5 ring dips
5 m HSW
10 alternating pistols

Deadlift
Warm up: 5 x 60 - 100 - 120.
Work sets: 5 x 145 - 155 - 165 kg.
Volume: 4 min EMOTM 3 x 140 kg.

WOD
For time
10-9-8-...-1 of
TTB
Power clean 80 kg

Time: 11:15. TTB unbroken, PC singles.

Team finisher w Gümmi
3 rounds of
Each athlete does 50 DUs, then
5 m HSW each, then
10 front squat in total

Mon 19 Aug 2013

WL and a short workout

Snatch (full)
Warm up: 5 x 20, 2 x 40, 50, 60, 70.
Work weight: 75, 80, 85 (PB), 2 x 87.5 (F). I wasn't really aiming for a PR but when I hit the easiest 85 kg I have ever done I thought 'what the hell,' and tried it. It felt much, much heavier, but then again, I had spent a lot of energy already.
Volume: EMOTM snatch - 10 x 70 kg, 5 x 75 kg. Seb was giving cues and I actually really dialed it in towards the end. Cues: 1) Keep the chest up and the butt down, 2) start slow, accelerate above the knee.

Clean (full)
Warm up: 5 x 60 kg.
Work sets: 5 x 82.5 - 87.5 - 93.5 kg. Did them as singles with very short breaks. Went well and was not too heavy at all.

Jerk (from rack)
Warm up: 5 x 20 - 40 - 60 - 80 kg.
Work sets: 5 x 95, 4 x 100 + 1 x 100, 3 x 105 + 2 x 105 kg. Doing a full set of 5 was too hard on the two heavier weights, so I decided to re-rack and take 30 secs to breathe and reset. Overall I am happy about the jerking.

WOD w Smuksen
5 rounds, you-go-I-go of:
2 x 20 m prowler w 40 kg load
15 TTB / atomic sit ups
15 push ups

Result: fastest round was 1:07, slowest round was 1:31. Nice to do some prowler for a change.

Sun 18 Aug 2013

Rest day.

Sat 17 Aug 2013

Buddy training with Kasper in the Church of Pain

OH squat
Warm up: 10 x 20, 5 x 40 - 60, 2 x 70 kg.
Work sets: 5 x 83 - 88 - 93 kg.
Volume: 10 x 60, 15 x 60 kg.

Fairly easy, although my right shoulder still feels unstable if I am not very mindful of it.

Military press
Warm up: 10 x 20, 5 x 40 - 50 kg.
Work sets: 4 x 65 kg (stopped because my shoulders felt really beat from yesterday)

Decided to do push press instead.

Push press
Work sets: 5 x 80 - 85, 4 x 90 kg.

Fairly easy, but I missed the last one at 90 because I couldn't tighten up my belly.

WOD
5 rounds for time, of
500 m row
20 alternating DB snatch @ 25 kg
20 pull up
20 atomic sit up

Time: 28:48.

Rows were 1:45, 1:48, 1:50, 1:51, 1:58. DB snatches were unbroken. Pull ups were 20, 12-8, 12-8, 12-8, 8-6-6 (had to do them strict in the end to avoid my hands from tearing on the rusty pull up bar). Sit ups were all unbroken.

Fri 16 Aug 2013

Wendler and Amanda

Front squat
Warm up: 10 x 20 - 40, 5 x 60 - 80 kg.
Work sets: 5 x 90 - 96, 7 x 102 kg.
Bonus: 8 x 60 kg.

Power clean
Warm up: 5 x 60 - 80 kg.
Work sets: 5 x 90 - 96, 7 x 102 kg.

Pendlay rows
Warm up: 10 x 20 - 40, 5 x 60 - 70 kg.
Work sets: 5 x 85 - 90, 7 x 95 kg.
Bonus: 17 x 60 kg.

Handstand walk practice
Best: 5.1 m.

WOD: Amanda
For time, 9-7-5 of:
MUs
Squat snatch @ 60 kg

Time: 7:54.

MUs were 6-3, 4-3, 3-2 (as planned), snatches were all singles (as planned). Next time I will not do so much hard strength work before the WOD. And I will do triples on the snatch. Should be able to get under 7 minutes I think. But I really do feel how heavy I have become in a WOD like this.

Thu 15 Aug 2013

Rest day.

Wed 14 Aug 2013

Chin ups
Warm up: 10 x BW, 5 x 10 kg.
Work sets: 5 x 20 - 27.5 - 35 kg.

Dips
Warm up: 10 x BW, 5 x 10 - 20 kg.
Work sets: 5 x 30 - 37.5, 4 x 47.5 kg. Failed the last rep. Was supposed to do 46 kg but didn't have fraction plates. Will be more precise next time.

WOD
For time:
Row 1000m
- then -
3 rounds of
10 MUs
10 thrusters @ 60 kg
- then -
Row 1000m

Time: 21:43.

Rows were: 3:30, 3:45.
MUs were: 5-3-2, 3-3-4, 4-3-3.
Thrusters were: 3 x 5-5.

Really nice WOD. I have come to like heavy thrusters. 1st row was were easy. MUs and thrusters were ok, but I could feel the row. 2nd row was MISERABLE. Felt like time stood still and my legs were burning from the 100m mark and all the way to the end. Tested my will power, that's for sure.

Tue 13 Aug 2013

Snatch
Low hang - hang - high hang
1 x 20 - 30 - 40 - 50 - 60 - 60(F - Bar went forward on the 2nd snatch so I had to stand up immediately instead of riding it down, so I called it a fail)

Power snatch
Warm up: 5 x 40 kg.
Work sets: 5 x 50 - 55 - 60 kg.
This was pretty easy as long as I kept my belly tight.

Military press
Warm up: 10 x 20, 5 x 40 - 50 kg.
Work sets: 5 x 62.5, 4 x 65, 4 x 65 kg. This was so fucked up. I was supposed to do a 5+ set of 70 but couldn't even get 5 with 65 kg.
Volume sets: 5 x 10 x 42.5 kg. No sweat.

HB back squat
Warm up: 10 x 40 - 60, 5 x 80 - 100 kg.
Work sets: 5 x 125, 4 x 132.5, 2 x 140 kg. Did 6 x 140 before my vaca so this was (like the mil press) also slightly depressing.
Volume sets: 3 x 10 x 82.5 kg. No sweat.

8 - 12 Aug 2013

Skanderborg Festival

No training, but a lot of admiration for my gunz. Especially from the Randers crowd.