8 September 2012

Strength and FaF prep

Narrow grip bench press 5x5
95, 95, 95, 95, 100 kg.

Easy. Could have done 100 kg all the way.

Pendlay rows 4x10
65, 65, 65, 70.

Weighted chin ups 4x5
20, 25, 25, 25.

2-man Lacee Kovacs Ladder
Person 1 does: 1 C+J @ 60 kg, 1 burpee C2B pull up, 10 DUs.
Person 2 does the same.
Person 1 does: 2 C+J @ 60 kg, 2 burpee C2B pull up, 20 DUs.
Person 2 does the same.
Continues...

Time cap: 15 mins.

We got to 6 C+J for person 2. My rounds were almost entirely unbroken, only the DUs got broken a couple of times. I did the round of 7 for time afterwards in 2:05, with 5 breaks in the DUs.

Good day. DUs will be the limiting factor for our team in the Lacee Kovacs Ladder.

7 September 2012

Rest day.

6 September 2012

Training with the Fit As Fu*k team (Line and Per) and ms. Merwald.

High bar back squat
4x5 @ 112,5 kg.
Worked on really tightening my core with a rather good result. Squats were not too hard. 5x5 @ 115 next time.

WOD1
18 min 2 man amrap
Buy in: 100 OH squat @ 40 kg + 100 ground-to-overhead @ 40 kg
Then amrap of
60 KB swings @ 24
30 ring push ups
30 pistols

OH squats were easy, we did 10s all the way. Ground to overhead was mostly snatches, but I had to change to clean+jerk for the last three reps of 3rd set of 10s. After that we did 5s. KB swings are my bag so no prob there. Same for push ups. But the pistols fucked us! Gotta practice more. Left leg is ok once i get the balance dialed in, but right leg misses too much.

WOD2

5+5 KB snatch @ 24 kg
50 DUs
5+5 KB snatch @ 24 kg
40 DUs
5+5 KB snatch @ 24 kg
30 DUs
5+5 KB snatch @ 24 kg
20 DUs

5+5 KB snatch @ 24 kg
10 DUs

Just a WOD to strengthen our double unders. Missed 5 times in the round of 50s but did the rest unbroken. All KB snatches were unbroken.

WOD3
21-15-9 of
Toes-to-bar
Push ups

Toes to bar unbroken in round of 21, did two breaks in the round of 15, and one break in the round of nine. Push ups unbroken.

Good day. I have a good feeling abut the team. We just gotta practice our pistols the next two weeks.

5 September 2012

Rest day (read: travelling for work - 5 hours of sleep, 2 hours flying out, 10 hours of work, 2 hours of flying back). Exhausting.

4 September 2012

Competition team training.

Lacee Kovacs ladder
3 man team WOD.


Person A does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
Person B does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
Person C does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
Person A does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
Person B does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
Person C does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
Person A does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
Person B does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
Person C does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
… etc.
* Men: C2B/Women: regular pull-ups

15 minute time cap. Kathrine Garny joined me and Line instead of Per Kyed. We got through the round of 5s and I got in 6 C&Js. Double unders went very well, and so did the other reps. I can definitely go all out in each round due to the rather long break between rounds.

3RM weighted chin up.
10, 20, 30, 35, 40, 45 (f).
I got 2 reps on 45 kg, so if I had not done so many reps before I should be able to get it.

3 September 2012

Light day with the competition team

1RM OH press
Failed 65 kg which is 5 below my 1RM due to my left shoulder.

Diane (kind of)
21-15-9 of
Deadlift 100 kg
Toes to bar (substituted HSPU due to my shoulder)

Time: 3:24.

All deadlifts unbroken. Did the 21 TTB unbroken. Broke up the 15 into 11 and 4, broke up the 9 into 5 and 4.

Nancy (kind of)
5 rounds of
15 OH squats @40 kg
400 m run

Break between rounds equal to the time yourpartner took to do one round.

Did not time it. Running felt great, obviously. OH squats were fast and only tough on the quads. Doing it in running shoes made me a bit unstable, but at this weight it didn't matter.

Good day, but I really need to do some HEAVY lifting soon.

2 September 2012

Rest day.