Bench press
Warm up: 20x20, 10x40, 10x60, 5x80.
Work sets: 3r x 102.5 kg, 3r x 105 kg, 5r x 105 kg.
Bonus: 14r x 70 kg.
Seemed ok, not too heavy. Did not have spotter so couldn't go all out on last set.
Pendlay rows
Warm up: 20x20, 20x40, 10x60, 5x80.
Work sets: 2s x 3r x 90 kg, 1s x 5r x 90 kg.
Bonus: 17r x 60 kg.
Work sets were quite heavy.
Ring dips, 3 x ME
Work sets: 12r, 14r, 12r.
Calf raises in Smith rack
Warm up: 20x10, 20x50, 20x90, 15x130.
Work sets: 3s x 15r x 160 kg.
Supersets of biceps curls and skull crushers
10+10 x 30 kg, 10+10 x 40 kg, 10+8 @ 45 kg.
torsdag den 28. februar 2013
onsdag den 27. februar 2013
27 Feb 2013
Military press
Warm up: 20x20, 10x40, 10x40, 5x50.
Work sets: 2s x 3r x 65 kg, 1s x 6r x 65 kg.
Bonus: 12r x 50 kg.
Felt pretty easy.
Deadlift
Warm up: 10x50, 5x100, 5x120, 5x40, 5x160.
Work sets: 3s x 3r x 175 kg.
Surprisingly easy. Tough on the grip though.
Pull up
Warm up: 10xBW, 5x10, 5x20.
Work sets: 2s x 3r x 32 kg, 1s x 5r x 32 kg.
Bonus: 8r x 20 kg.
Again, surprisingly easy.
WOD
500 m row
5 rds of (5 HSPU, 5 TTB, 5 pull up)
500 m row
5 rds of (5 HSPU, 5 TTB, 5 pull up)
500 m row
Time: 13:20 ?
WOD was good, rowing was around 1:30 in forst round, 1:40 in second and third. HSPU was the toughest, no surprise there.
Warm up: 20x20, 10x40, 10x40, 5x50.
Work sets: 2s x 3r x 65 kg, 1s x 6r x 65 kg.
Bonus: 12r x 50 kg.
Felt pretty easy.
Deadlift
Warm up: 10x50, 5x100, 5x120, 5x40, 5x160.
Work sets: 3s x 3r x 175 kg.
Surprisingly easy. Tough on the grip though.
Pull up
Warm up: 10xBW, 5x10, 5x20.
Work sets: 2s x 3r x 32 kg, 1s x 5r x 32 kg.
Bonus: 8r x 20 kg.
Again, surprisingly easy.
WOD
500 m row
5 rds of (5 HSPU, 5 TTB, 5 pull up)
500 m row
5 rds of (5 HSPU, 5 TTB, 5 pull up)
500 m row
Time: 13:20 ?
WOD was good, rowing was around 1:30 in forst round, 1:40 in second and third. HSPU was the toughest, no surprise there.
tirsdag den 26. februar 2013
25 Feb 2013
WL training in IK99 - snatch.
Not my favourite lift, but nice to do some focused technical training.
Not my favourite lift, but nice to do some focused technical training.
søndag den 24. februar 2013
24 Feb 2013
Open WOD 12.4 with homeboy MANIZ
12 min AMRAP
150 wall balls @ 8 kg (should have been 9 kg)
90 DUs
30 MUs
Got 10 MUs (which is 10 more than last year), although probably half would have been no-repped because I am unable to fully lock out between reps. Did 2-2-2-3-1. And the last one was probably not done in time but MANIZ is a good training buddy and gave it to me.
12 min AMRAP
150 wall balls @ 8 kg (should have been 9 kg)
90 DUs
30 MUs
Got 10 MUs (which is 10 more than last year), although probably half would have been no-repped because I am unable to fully lock out between reps. Did 2-2-2-3-1. And the last one was probably not done in time but MANIZ is a good training buddy and gave it to me.
lørdag den 23. februar 2013
23 Feb 2013
Back squat
Warm up: 10x20, 10x40, 10x60, 5x80, 5x100, 5x110.
Work sets: 2s x 5r x 123 kg, 1s x 8r x 123 kg.
Bonus: 6r x 110 kg.
Rows
Warm up: 10x20, 10x40, 10x60, 5x80.
Work sets: 2s x 5r x 85 kg, 1s x 8r x 85 kg.
Bonus: 17r x 60 kg.
Bar muscle up and ring muscle up practice. Bar muscle ups in 3s, false grip ring muscle ups in 4s and a sigle 5.
WOD - 15 min amrap
1-2-3-...-n of
Wall balls 9 kg
Toes-to-bar
Push press 60 kg (from floor)
Chest to bar
DUs x 10
Score: 8 rds + 6 wall balls. Did everything unbroken, except for last 2 rounds of C2B because it felt like my hands were tearing. And of course I broke up the DUs in two the rounds of 60, 70 and 80.
Very nice WOD.
Warm up: 10x20, 10x40, 10x60, 5x80, 5x100, 5x110.
Work sets: 2s x 5r x 123 kg, 1s x 8r x 123 kg.
Bonus: 6r x 110 kg.
Rows
Warm up: 10x20, 10x40, 10x60, 5x80.
Work sets: 2s x 5r x 85 kg, 1s x 8r x 85 kg.
Bonus: 17r x 60 kg.
Bar muscle up and ring muscle up practice. Bar muscle ups in 3s, false grip ring muscle ups in 4s and a sigle 5.
WOD - 15 min amrap
1-2-3-...-n of
Wall balls 9 kg
Toes-to-bar
Push press 60 kg (from floor)
Chest to bar
DUs x 10
Score: 8 rds + 6 wall balls. Did everything unbroken, except for last 2 rounds of C2B because it felt like my hands were tearing. And of course I broke up the DUs in two the rounds of 60, 70 and 80.
Very nice WOD.
torsdag den 21. februar 2013
21 Feb 2013
BB'ing with my homeboy MANIZ
Bench press
Warm up: 10x20, 10x40, 10x60, 5x80.
Work sets: 2s x 5r x 97.5, 1s x 7r x 97.5.
Weighted chin ups
Warm up: 5xBW, 5x10, 5x20.
Work sets: 2s x 5r x 27.5, 1s x 6r x 27.5.
BB superset
Strict ring dips: 10, 10, 12, 10, 12.
Ring rows: 10, 10, 10, 11, 10.
But where was Brandt, that little f***er ? He would have loved ALL this.
Bench press
Warm up: 10x20, 10x40, 10x60, 5x80.
Work sets: 2s x 5r x 97.5, 1s x 7r x 97.5.
Weighted chin ups
Warm up: 5xBW, 5x10, 5x20.
Work sets: 2s x 5r x 27.5, 1s x 6r x 27.5.
BB superset
Strict ring dips: 10, 10, 12, 10, 12.
Ring rows: 10, 10, 10, 11, 10.
But where was Brandt, that little f***er ? He would have loved ALL this.
onsdag den 20. februar 2013
20 Feb 2013
Strength and WOD in Garagen
Military press
Warm up: 10x20, 10x30, 10x40, 5x50.
Work sets: 2s x 5r x 62.5, 8r x 62.5.
Bonus: 9r x 50.
Front squat
Warm up: 10x40, 10x60, 5x80.
Work sets: 3s x 5r x 102.5.
Heavy! Not pretty. Maybe I should scale down the Wendler 1RM a bit.
Deadlift (pause in bottom)
Warm up: 5x60, 5x90, 5x110, 5x140.
Work sets: 3s x 5r x 165.
WOD w Seb and Brandt
3 rounds of
10 deficit HSPU (1 blue, 1 red plate)
15 C2B
20 burpee box jumps
4 min rest
Round 1: 2:17
Round 2: 2:10
Round 3: 3:28
Died on round three.. cardio is not too good, but then again, I have gained 5 kgs since last years opens.
Military press
Warm up: 10x20, 10x30, 10x40, 5x50.
Work sets: 2s x 5r x 62.5, 8r x 62.5.
Bonus: 9r x 50.
Front squat
Warm up: 10x40, 10x60, 5x80.
Work sets: 3s x 5r x 102.5.
Heavy! Not pretty. Maybe I should scale down the Wendler 1RM a bit.
Deadlift (pause in bottom)
Warm up: 5x60, 5x90, 5x110, 5x140.
Work sets: 3s x 5r x 165.
WOD w Seb and Brandt
3 rounds of
10 deficit HSPU (1 blue, 1 red plate)
15 C2B
20 burpee box jumps
4 min rest
Round 1: 2:17
Round 2: 2:10
Round 3: 3:28
Died on round three.. cardio is not too good, but then again, I have gained 5 kgs since last years opens.
tirsdag den 19. februar 2013
18 Feb 2013
1.5h weightlifting session in IK99 with Tim and Karina
Focus on clean. Did a lot of high hang cleans and variations. Heaviest was double clean from high hang @ 90 kg, and it was not too heavy at all.
Cues:
1) Shoulders in front of bar, do NOT bend back when extending.
2) Use butt and thighs to jump, not calves.
3) Straight arms, use ONLY legs to generate momentum.
Really good technical training, looking forward to more of this.
Focus on clean. Did a lot of high hang cleans and variations. Heaviest was double clean from high hang @ 90 kg, and it was not too heavy at all.
Cues:
1) Shoulders in front of bar, do NOT bend back when extending.
2) Use butt and thighs to jump, not calves.
3) Straight arms, use ONLY legs to generate momentum.
Really good technical training, looking forward to more of this.
mandag den 18. februar 2013
17 Feb 2013
CALF raises
Warm up: 20r x 20 kg, 20r x 40 kg, 10r x 60 kg, 10r x 100 kg, 10r x 140 kg.
Work sets: 4s x 10r x 160 kg.
Warm up: 20r x 20 kg, 20r x 40 kg, 10r x 60 kg, 10r x 100 kg, 10r x 140 kg.
Work sets: 4s x 10r x 160 kg.
lørdag den 16. februar 2013
16 Feb 2013
Handstand walk practice
Got 4 m once. Other attempts were between 1 and 3.5 meters. Cues: 1) kick up harder, 2) wait with first step until balance is there, 3) feet together, point toes to ceiling.
Bench press 5x5 @ 95 kg (narrow grip)
Warm up: 20r x10 kg, 10r x 40 kg, 10r x 60 kg, 5r x 80 kg.
Work sets: 5s x 5r @ 95 kg, 1s x 6r x 95 kg.
HB back squat 10x10 @ 90 kg
Warm up: 10r x 20 kg, 10r x 40 kg, 10r x 60 kg.
Work sets: 10s x 10r x 90 kg.
This was ok, but the last reps in the last sets were not too pretty. Leaning too much forward when I come out of the hole. Depth is excellent though.
Got 4 m once. Other attempts were between 1 and 3.5 meters. Cues: 1) kick up harder, 2) wait with first step until balance is there, 3) feet together, point toes to ceiling.
Bench press 5x5 @ 95 kg (narrow grip)
Warm up: 20r x10 kg, 10r x 40 kg, 10r x 60 kg, 5r x 80 kg.
Work sets: 5s x 5r @ 95 kg, 1s x 6r x 95 kg.
HB back squat 10x10 @ 90 kg
Warm up: 10r x 20 kg, 10r x 40 kg, 10r x 60 kg.
Work sets: 10s x 10r x 90 kg.
This was ok, but the last reps in the last sets were not too pretty. Leaning too much forward when I come out of the hole. Depth is excellent though.
15 Feb 2013
Snatch
1 power snatch + 1 snatch
2 x 1+1 @ 20 kg
1 x 1+1 @ 30
2 x 1+1 @ 40
1 x 1+1 @ 50
Singles
4 x 60
3 x 70
2 x 75
2 x 80(F)
82.5 (PR!)
2 x 85(F)
Nice to PR in the first heavy snatch session after my shoulder injury. Git under 85 easily but the footwork wasn't there. Next time for sure!
Team WOD w Palm
50 HSPU w 15 cm deficit
50 deadlift @ 120 kg
100 pull up
50 KB snatch @ 32 kg (?)
250 DUs
50 burpees
Time: 14:10 (we beat Brandt and Z by 1:20)
1 power snatch + 1 snatch
2 x 1+1 @ 20 kg
1 x 1+1 @ 30
2 x 1+1 @ 40
1 x 1+1 @ 50
Singles
4 x 60
3 x 70
2 x 75
2 x 80(F)
82.5 (PR!)
2 x 85(F)
Nice to PR in the first heavy snatch session after my shoulder injury. Git under 85 easily but the footwork wasn't there. Next time for sure!
Team WOD w Palm
50 HSPU w 15 cm deficit
50 deadlift @ 120 kg
100 pull up
50 KB snatch @ 32 kg (?)
250 DUs
50 burpees
Time: 14:10 (we beat Brandt and Z by 1:20)
torsdag den 14. februar 2013
14 Feb 2013
Military press 5x5 @ 62.5 kg
Warm up: 2s x 10r x 20 kg, 10r x 30 kg, 10r x 40 kg, 5r x 50 kg, 5r x 60 kg, 1r x 65 kg, 1r x 70 kg (PR), 1r x 72.5 kg (F).
Work sets: 5s x 5r x 62.5 kg + 11r x 50 kg + 10r x 50 kg.
Chin ups 5x5 @ 25 kg
Warm up: 5r x BW, 5r x 10 kg.
Work sets: 2s x 5r x 25 kg, 3s x 5r x 27.5 kg + 9r x 10 kg.
Rowing intervals
20 x 30 sec all out row for meters, 90 sec break.
Warm up: 2s x 10r x 20 kg, 10r x 30 kg, 10r x 40 kg, 5r x 50 kg, 5r x 60 kg, 1r x 65 kg, 1r x 70 kg (PR), 1r x 72.5 kg (F).
Work sets: 5s x 5r x 62.5 kg + 11r x 50 kg + 10r x 50 kg.
Chin ups 5x5 @ 25 kg
Warm up: 5r x BW, 5r x 10 kg.
Work sets: 2s x 5r x 25 kg, 3s x 5r x 27.5 kg + 9r x 10 kg.
Rowing intervals
20 x 30 sec all out row for meters, 90 sec break.
- 170m
- 177m
- 176m
- 174m
- 175m
- 176m
- 173m
- 171m
- 176m
- 177m
- 140m (rest interval)
- 113m (rest interval)
- 162m (from this point I decided to maintain a pace around or just under 1:30 / 500m)
- 166m
- 163m
- 167m
- 168m
- 168m
- 168m
- 176m (tried to beat the best interval but I was unable to do it)
Avg. pace for all intervals 1:24 / 500m.
Total meters rowed: 3,865m.
Avg. watt: 565 W.
I was pretty pleased with this. A great way to get more aware about stroke length, pace and how long it takes before the lactic acids start building. I was able to maintain a pace around 1:19-1:22 on the first 10 sets and then decided to take it down a notch and stay around or just under 1:30 which felt strangely effortless for the final 7 intervals. On the last one I tried to beat the best of the first 10, but my legs were just too smoked. Almost 4,000 meters at full bore is pretty good for a WODs work, though.
13 Feb 2013
Morning run near Slotssøen in Kolding.
Run 1k
6 x 150 m hill sprint (2-3 min break)
Run 1k
Wow, my cardio is fucked. Was almost unable to jog back to the hotel after the intervals. Lol.
Run 1k
6 x 150 m hill sprint (2-3 min break)
Run 1k
Wow, my cardio is fucked. Was almost unable to jog back to the hotel after the intervals. Lol.
mandag den 11. februar 2013
11 Feb 2013
Back in the Garage.
Front squat heavy 3 + back off sets
3r x 80 kg
3r x 90 kg
3r x 100 kg
3r x 105 kg
3r x 110 kg (PR)
2r x 112,5 kg
3s x 3r x 102,5 kg
5r x 90 kg
Back squat 1RM (low bar)
120 kg, 130 kg, 135 kg, 145 kg (PR), 120 kg, 135 kg (F).
Tride to go back down and then do 120 - 135 - 150 but failed at 135 so I decided to stop there.
BB SuperSet
Bench press 5s x 5r x 90 kg + 1s x 15r x 60 kg
Pendlay rows 5s x 5r x 90 kg + 1s x 15r x 60 kg
3 rounds for time
10 STOH @ 60 kg
15 C2B pull up
20 sit up
50 DUs
Time: 9:50
Was tired from all the BB'ing. STOH did not feel too stable, only first round was unbroken. Had to break up C2B, too. Sit ups and DUs were fine, but the kipping pull ups and sit ups really take away from each other. Nice WOD actually.
Front squat heavy 3 + back off sets
3r x 80 kg
3r x 90 kg
3r x 100 kg
3r x 105 kg
3r x 110 kg (PR)
2r x 112,5 kg
3s x 3r x 102,5 kg
5r x 90 kg
Back squat 1RM (low bar)
120 kg, 130 kg, 135 kg, 145 kg (PR), 120 kg, 135 kg (F).
Tride to go back down and then do 120 - 135 - 150 but failed at 135 so I decided to stop there.
BB SuperSet
Bench press 5s x 5r x 90 kg + 1s x 15r x 60 kg
Pendlay rows 5s x 5r x 90 kg + 1s x 15r x 60 kg
3 rounds for time
10 STOH @ 60 kg
15 C2B pull up
20 sit up
50 DUs
Time: 9:50
Was tired from all the BB'ing. STOH did not feel too stable, only first round was unbroken. Had to break up C2B, too. Sit ups and DUs were fine, but the kipping pull ups and sit ups really take away from each other. Nice WOD actually.
7-10 Feb 2013
Berlin vacation. Did one training session in McFit in Prenzlauerberg.
DB shoulder press (weight is per DB, not total ;-)
10r x 20 kg
5r x 26 kg
5r x 26 kg
9r x 30 kg
8r x 30 kg
10r x 20 kg
Chin ups
4s x 10r @ BW
Some mixed benching and pendlay rows. Didn't know the exact weight, so I just played around a bit.
DB shoulder press (weight is per DB, not total ;-)
10r x 20 kg
5r x 26 kg
5r x 26 kg
9r x 30 kg
8r x 30 kg
10r x 20 kg
Chin ups
4s x 10r @ BW
Some mixed benching and pendlay rows. Didn't know the exact weight, so I just played around a bit.
onsdag den 6. februar 2013
5 Feb 2013
Back squat 5x5 @ 125 kg
Warm up: 20, 40, 60, 80, 100, 110.
Work sets @ 125 kg: 4s x 5r, 1s x 3r.
Back off: 3s x 5r @ 110.
Dropped the bar on the 4th rep on the final set. Maybe I should start doing three sets (5r, 5r, ME) instead of 5x5 on my squat LP. Pretty happy about the session though. It feels like my squat has really improved during my bulk and has not gone down although I dropped 5-7 kgs since my heaviest in the middle of December.
Diane
21-15-9 of
Deadlift @ 100 kg
HSPU
Time: 4:48.
I was not happy with this. I should be able to take at least 1 minute off this. Deadlift really takes the coordination out of the kip in the HSPU. I was unable to keep my head close to the wall and the first round of HSPUs were probably the slowest I have ever done. OK, I had just been squatting very heavy AND I have o cold, so perhaps that also played a part. I am dead set on impoving this score before regionals.
Team WOD w MANIZ
For time, complete the following (while athlete A is working on the reps athlete B must maintain a 'holding position as stated below):
750 m row while other athlete holds 97,5 kg in front rack position.
50 burpees while other athlete holds 60 kg overhead
50 thrusters while other athlete holds dip support position
Time: 10:20.
This was a tough mudder of a WOD. Cleaning the 97,5 kg after rowing 550 m all out took three tries. And once I got it up I couldn't breathe. It was f***ing horrible. And my thrusters were WAY off. It f***ing sucked. But we got a decent time on it so that was good.
Warm up: 20, 40, 60, 80, 100, 110.
Work sets @ 125 kg: 4s x 5r, 1s x 3r.
Back off: 3s x 5r @ 110.
Dropped the bar on the 4th rep on the final set. Maybe I should start doing three sets (5r, 5r, ME) instead of 5x5 on my squat LP. Pretty happy about the session though. It feels like my squat has really improved during my bulk and has not gone down although I dropped 5-7 kgs since my heaviest in the middle of December.
First set of squats.
Fourth set of squats.
Diane
21-15-9 of
Deadlift @ 100 kg
HSPU
Time: 4:48.
I was not happy with this. I should be able to take at least 1 minute off this. Deadlift really takes the coordination out of the kip in the HSPU. I was unable to keep my head close to the wall and the first round of HSPUs were probably the slowest I have ever done. OK, I had just been squatting very heavy AND I have o cold, so perhaps that also played a part. I am dead set on impoving this score before regionals.
Team WOD w MANIZ
For time, complete the following (while athlete A is working on the reps athlete B must maintain a 'holding position as stated below):
750 m row while other athlete holds 97,5 kg in front rack position.
50 burpees while other athlete holds 60 kg overhead
50 thrusters while other athlete holds dip support position
Time: 10:20.
This was a tough mudder of a WOD. Cleaning the 97,5 kg after rowing 550 m all out took three tries. And once I got it up I couldn't breathe. It was f***ing horrible. And my thrusters were WAY off. It f***ing sucked. But we got a decent time on it so that was good.
mandag den 4. februar 2013
3 Feb 2013
Weightlifting w Mikkel Findahl
Snatched without pain in shoulder which was a good thing. Had trouble fixing the small errors and did not go heavy which was f***ing annoying. New OLY PRs are not far away I hope.
Snatched without pain in shoulder which was a good thing. Had trouble fixing the small errors and did not go heavy which was f***ing annoying. New OLY PRs are not far away I hope.
2 Feb 2013
Bench press heavy 5 + 3 back off sets
20, 40, 60, 80, 90, 95, 100 (PR tie), 90, 90, 90.
Core superset
Ring rows 5x10
GHD 5x10
GHD sit up 5x10
20, 40, 60, 80, 90, 95, 100 (PR tie), 90, 90, 90.
Core superset
Ring rows 5x10
GHD 5x10
GHD sit up 5x10
1 Feb 2013
Military press
Warm up: 10r x 20, 5r x 40, 5r x 50, 5r x 60.
Work sets: 10s x 2r x 67,5 kg.
First five sets I ended up standing on my toes. Not excactly push pressing but flexing my calves enough to rise from the floor on the first press. Second press was easier taking advantage of the stretch reflex.
Pendlay rows
Warm up: 10r x 40, 5r x 60, 5r x 80.
Work sets: 5s x 5r @ 85 kg.
WOD
4 rounds for time of:
5 back squat @ 80 kg
10 KB wings @ 32 kg
15 HSPU
10 TTB
5 power cleans @ 80 kg
50 DUs
Time: 15:37.
Warm up: 10r x 20, 5r x 40, 5r x 50, 5r x 60.
Work sets: 10s x 2r x 67,5 kg.
First five sets I ended up standing on my toes. Not excactly push pressing but flexing my calves enough to rise from the floor on the first press. Second press was easier taking advantage of the stretch reflex.
Pendlay rows
Warm up: 10r x 40, 5r x 60, 5r x 80.
Work sets: 5s x 5r @ 85 kg.
WOD
4 rounds for time of:
5 back squat @ 80 kg
10 KB wings @ 32 kg
15 HSPU
10 TTB
5 power cleans @ 80 kg
50 DUs
Time: 15:37.
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