lørdag den 9. marts 2013
onsdag den 6. marts 2013
6 Mar 2013
Front squat
Warm up: 10x20, 10x40, 5x60, 5x70, 5x80, 5x90, 3x100.
Work sets: 3s x 1r x 115 kg.
Bonus: 3s x 3r x 100 kg, 15r x 70 kg.
Regular grip MUs
1, 1, 3. Got the kip down and shoulder was good, so I'm quite confident that my progress will be fast from here.
Long EMOTM
4 mins:
1 power clean @ 90 kg
2 front squat @ 90 kg
3 strict HSPU
4 C2B
4 mins:
2 power clean @ 90 kg
3 C2B
5 push up
3 mins:
2 power clean @ 90 kg
5 push up
5 mins:
1 power clean @ 90 kg
2 push jerk @ 90 kg
5 mins:
1 power clean @ 90 kg
2 push press @ 90 kg
2 min break
10 mins:
30 sec row all out
30 sec pause
Total distance rowed: 1780m
LEGS ARE TIRED NOW.
Warm up: 10x20, 10x40, 5x60, 5x70, 5x80, 5x90, 3x100.
Work sets: 3s x 1r x 115 kg.
Bonus: 3s x 3r x 100 kg, 15r x 70 kg.
Regular grip MUs
1, 1, 3. Got the kip down and shoulder was good, so I'm quite confident that my progress will be fast from here.
Long EMOTM
4 mins:
1 power clean @ 90 kg
2 front squat @ 90 kg
3 strict HSPU
4 C2B
4 mins:
2 power clean @ 90 kg
3 C2B
5 push up
3 mins:
2 power clean @ 90 kg
5 push up
5 mins:
1 power clean @ 90 kg
2 push jerk @ 90 kg
5 mins:
1 power clean @ 90 kg
2 push press @ 90 kg
2 min break
10 mins:
30 sec row all out
30 sec pause
Total distance rowed: 1780m
LEGS ARE TIRED NOW.
tirsdag den 5. marts 2013
mandag den 4. marts 2013
4 Mar 2013
Bench press (narrow grip)
Warm up: 20x20, 10x40, 10x60, 5x80, 5x90, 3x100.
Work sets: 4s x 1r x 110, 1s x 2r x 110.
Bonus: 17r x 70 kg.
Chin up
Warm up: 10xBW, 5x10, 5x15, 5x20, 5x25, 3x30.
Work sets: 1r x 35 kg, 1r x 40 kg, 1r x 45 kg, 1r x 50 kg.
Bonus: 7r x 20 kg.
Weighted dips 1RM
Warm up: 10xBW, 10x10, 10x20.
Work sets: 1r x 30 kg, 1r x 40 kg, 1r x 50 kg, 1r x 60 kg, 1r x 61.25 kg.
Overhead squat - went for heavy 3
Warm up: 10x20, 3x40, 3x60, 3x70.
Work sets: 3r x 80 kg, 3r x 90 kg.
Shoulder felt quite uncomfortable on third rep at 90 kg, so I stopped. It did not feel weak, I could definitely do 100 too, but it just felt very uncomfortable to be in the exact position where I dislocated it in Malmö.
Handstand walk practice
Gümmi gave me some good advice and I started to focus more on squeezing my butt. The result was good, I felt more in control, but I did not get more than 4m.
Warm up: 20x20, 10x40, 10x60, 5x80, 5x90, 3x100.
Work sets: 4s x 1r x 110, 1s x 2r x 110.
Bonus: 17r x 70 kg.
Chin up
Warm up: 10xBW, 5x10, 5x15, 5x20, 5x25, 3x30.
Work sets: 1r x 35 kg, 1r x 40 kg, 1r x 45 kg, 1r x 50 kg.
Bonus: 7r x 20 kg.
Weighted dips 1RM
Warm up: 10xBW, 10x10, 10x20.
Work sets: 1r x 30 kg, 1r x 40 kg, 1r x 50 kg, 1r x 60 kg, 1r x 61.25 kg.
Overhead squat - went for heavy 3
Warm up: 10x20, 3x40, 3x60, 3x70.
Work sets: 3r x 80 kg, 3r x 90 kg.
Shoulder felt quite uncomfortable on third rep at 90 kg, so I stopped. It did not feel weak, I could definitely do 100 too, but it just felt very uncomfortable to be in the exact position where I dislocated it in Malmö.
Handstand walk practice
Gümmi gave me some good advice and I started to focus more on squeezing my butt. The result was good, I felt more in control, but I did not get more than 4m.
3 Mar 2013
Back squat
Warm up: 10x50, 10x70, 5x90, 5x110.
Work sets: 2s x 3r x 130 kg, 1s x 5r x 130 kg.
Bonus: 10r x 100 kg.
Military press
Warm up: 10x20, 10x30, 10x40, 5x55, 5x62.
Work sets: 2s x 1r x 70 kg, 1s x 4r x 70 kg.
Bonus: 14r x 50 kg.
Rows
Warm up: 10x20, 15x30, 10x40, 10x60, 5x75, 3x85.
Work sets: 2s x 1r x 95 kg, 1s x 3r x 95 kg.
Bonus: 20r x 60 kg.
WOD
EMOTM 20 minutes:
2 muscle up (false grip)
10-11-12-...-30 DUs (adding 1 DU every round)
Did everything without problems. Still unable to fully lock out in the bottom with the false grip, but just being able to do 40 muscle ups is quite cool for me.
Warm up: 10x50, 10x70, 5x90, 5x110.
Work sets: 2s x 3r x 130 kg, 1s x 5r x 130 kg.
Bonus: 10r x 100 kg.
Military press
Warm up: 10x20, 10x30, 10x40, 5x55, 5x62.
Work sets: 2s x 1r x 70 kg, 1s x 4r x 70 kg.
Bonus: 14r x 50 kg.
Rows
Warm up: 10x20, 15x30, 10x40, 10x60, 5x75, 3x85.
Work sets: 2s x 1r x 95 kg, 1s x 3r x 95 kg.
Bonus: 20r x 60 kg.
WOD
EMOTM 20 minutes:
2 muscle up (false grip)
10-11-12-...-30 DUs (adding 1 DU every round)
Did everything without problems. Still unable to fully lock out in the bottom with the false grip, but just being able to do 40 muscle ups is quite cool for me.
2 Mar 2013
Front squat
Warm up: 10x20, 10x40, 10x60, 5x80, 3x100.
Work sets: 2s x 3r x 108 kg, 1s x 2r x 108 kg. Lost the upper back and failed the third rep. Will stay at this wieght for next cycle and start focusing on trining upper back specifically.
Bonus: 3r x 100 kg, 12 r x 65 kg.
WOD
5 rounds for time:
10 pull up
10 push up
10 ring rows
10 push press
25 DUs
Time: 12:50.
Warm up: 10x20, 10x40, 10x60, 5x80, 3x100.
Work sets: 2s x 3r x 108 kg, 1s x 2r x 108 kg. Lost the upper back and failed the third rep. Will stay at this wieght for next cycle and start focusing on trining upper back specifically.
Bonus: 3r x 100 kg, 12 r x 65 kg.
WOD
5 rounds for time:
10 pull up
10 push up
10 ring rows
10 push press
25 DUs
Time: 12:50.
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