Morning: Bar work.
Squat 3x5 @ 75% (100kg).
Made some shots for a video for Owen to take a look at my squat. Hopefully he can give me some advice on how to overcome my sore hips.
Clean and Jerk max attempt.
20, 20, 40, 40, 60, 60, 80, 80, 90, 90, 100(F), 100(F).
Decided to call it. Pissed that I couldn't even jerk 100 kg.
Did a couple of snatches at 50 and 60 kgs but it didn't feel right so I stopped for the day.
Afternoon: beach work @ Amager Strandpark.
3 man team chipper.
Run 400m (all three at same time)
100 HR push up (one team member works at a time)
200 ait squats (one team member works at a time)
Run 400m (all three)
Time: 10:12.
Open water swimming technique.
Did probably about 200m in small incremements. Spent my time looking at the technique of the other guys.
Great day at the beach! I will try to go every week up until Classics.
mandag den 23. juli 2012
lørdag den 21. juli 2012
21 July 2012
Back in the gym! Oh, how I missed those plates and bars :)
Saturday: C+J variations, Pull volume, conditioning.
Warm up
3 rounds:
5 burpees
10 pull up
10 push up
10 sit up
Did not time it. Burpees felt heavier than usual... go figure!
Hang power clean 5x5 @ 80 kg.
5, 4, 4+1, 5, 5. Lost the bar a cope of times when lowering from the rack position. Got tires towards the end, 3-4-5 were only good when I took time to get my technique right and really get some hip drive into the bar.
Pendlay row 5x5 @ 90 kg.
5, 5, 5, 5, 5. Felt heavy and good.
Chin up weighted 5x5 @ 25 kg.
5, 4, 5, 4, 3+1+1. Ouch, these were heavier than normal, too. Gotta weigh myself one of these days.
Bench press 5x5 @ 95 kg.
5, 5, 5, 5, 5. Close grip. Felt heavy but not to the max. My close grip bench is almost where my wide grip was 1 month ago so that's nice. I'll do 97,5 kg next time.
Biceps curls 50 kg + shoulder press 50 kg SS.
8+10, 9+10, 8+10. Finished with 10+10 @ 40 kg.
Nice to be back...
Saturday: C+J variations, Pull volume, conditioning.
Warm up
3 rounds:
5 burpees
10 pull up
10 push up
10 sit up
Did not time it. Burpees felt heavier than usual... go figure!
Hang power clean 5x5 @ 80 kg.
5, 4, 4+1, 5, 5. Lost the bar a cope of times when lowering from the rack position. Got tires towards the end, 3-4-5 were only good when I took time to get my technique right and really get some hip drive into the bar.
Pendlay row 5x5 @ 90 kg.
5, 5, 5, 5, 5. Felt heavy and good.
Chin up weighted 5x5 @ 25 kg.
5, 4, 5, 4, 3+1+1. Ouch, these were heavier than normal, too. Gotta weigh myself one of these days.
Bench press 5x5 @ 95 kg.
5, 5, 5, 5, 5. Close grip. Felt heavy but not to the max. My close grip bench is almost where my wide grip was 1 month ago so that's nice. I'll do 97,5 kg next time.
Biceps curls 50 kg + shoulder press 50 kg SS.
8+10, 9+10, 8+10. Finished with 10+10 @ 40 kg.
Nice to be back...
fredag den 20. juli 2012
13 July - 20 July 2012
Drastically dropped my training level during the holiday. Also drastically increased alcohol intake and moderately increased calorie intake, primarily from simple carbs :)
Only did two workouts during the last 8 days:
Swim 1.5k in olympic size pool.
Time 26 mins. Very happy about this as I have not been swimming distance for 12 months.
5 runds for time of
5 rounds of (
5 pull up
10 push up
15 sit up / 15 air squat* )
run 400m
* Alternated between sit up and air squat in each macro round.
Did not time, but was sore in triceps, pecs and lats for 2-3 days :)
Looking forward to getting back in the gym with the bars and plates!!
Only did two workouts during the last 8 days:
Swim 1.5k in olympic size pool.
Time 26 mins. Very happy about this as I have not been swimming distance for 12 months.
5 runds for time of
5 rounds of (
5 pull up
10 push up
15 sit up / 15 air squat* )
run 400m
* Alternated between sit up and air squat in each macro round.
Did not time, but was sore in triceps, pecs and lats for 2-3 days :)
Looking forward to getting back in the gym with the bars and plates!!
torsdag den 12. juli 2012
12 July 2012
Vacation WOD 2
10k run (roads, forest paths and beach mixed)
Time was approx. 50 mins.
Fantastic run, around the outskirts of Øer near Ebeltoft in high noon sun across fields, along forest paths and along the shoreline with amazing views everywhere I looked.
10k run (roads, forest paths and beach mixed)
Time was approx. 50 mins.
Fantastic run, around the outskirts of Øer near Ebeltoft in high noon sun across fields, along forest paths and along the shoreline with amazing views everywhere I looked.
11 July 2012
Vacation WOD 1
5 rounds for time of:
run 400m
10 HSPU
20 body rows
20 sit ups
20 push up
Time: 30:00
HSPUs were my only goat in this one. Did the first round unbroken, then 5+5, then sets of between 2 and 5 for the rest of the rounds.
5 rounds for time of:
run 400m
10 HSPU
20 body rows
20 sit ups
20 push up
Time: 30:00
HSPUs were my only goat in this one. Did the first round unbroken, then 5+5, then sets of between 2 and 5 for the rest of the rounds.
onsdag den 11. juli 2012
9 July 2012
Monday: Snatch variation, Back Squat volume, Press volume (OH, bench, dips).
OH press 5x5 @ 62,5 kg.
5, 5, 3. Went to 60 kg. 5, 5. F***ing ridiculous. Almost feels like my press is going backwards.
Squat 5x5 @ 120 kg - 2 min break.
5, 5, 4, 3. Went to 110. 5, 5. Need to deload and reset. Back is strong as ever but my posterior chain is weak and my hip joints are stil all Smolov'ed up.
OH Squat heavy 3 + 2 x 3 @ 90%.
40, 60, 70, 80, 90(F on third), 80, 80. Felt like I should have gotten the third on 90 and I would have if I hadn't back squatted just before.
EMOM 15 mins1 hang power snatch + 1 hang snatch @ 60 kg. I (heart) EMOM. Got a couple of really speedy turnovers on the full snatches in the final 4-5 minutes. Wonderful how fatigue forces good technique.
Bench 5x5 100 kg.
5, 5.
Decided to play with the weights, so we took off 20 kg each round and maxed out on reps. 85 kg: 12 reps, 8 reps. 65 kg: 20 reps. 45 kg: 30 reps. 25 kg: 60 reps.
Another day that felt less than optimal. I think I need to reset my weights and reduce the volume a little bit. Seem to be getting a bit too eager. Luckily vacation away from the gym will automatically do this...
OH press 5x5 @ 62,5 kg.
5, 5, 3. Went to 60 kg. 5, 5. F***ing ridiculous. Almost feels like my press is going backwards.
Squat 5x5 @ 120 kg - 2 min break.
5, 5, 4, 3. Went to 110. 5, 5. Need to deload and reset. Back is strong as ever but my posterior chain is weak and my hip joints are stil all Smolov'ed up.
OH Squat heavy 3 + 2 x 3 @ 90%.
40, 60, 70, 80, 90(F on third), 80, 80. Felt like I should have gotten the third on 90 and I would have if I hadn't back squatted just before.
EMOM 15 mins1 hang power snatch + 1 hang snatch @ 60 kg. I (heart) EMOM. Got a couple of really speedy turnovers on the full snatches in the final 4-5 minutes. Wonderful how fatigue forces good technique.
Bench 5x5 100 kg.
5, 5.
Decided to play with the weights, so we took off 20 kg each round and maxed out on reps. 85 kg: 12 reps, 8 reps. 65 kg: 20 reps. 45 kg: 30 reps. 25 kg: 60 reps.
Another day that felt less than optimal. I think I need to reset my weights and reduce the volume a little bit. Seem to be getting a bit too eager. Luckily vacation away from the gym will automatically do this...
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