Random work limited by the equipment (in FitnessWorld Kolding)
Nowhere to drop the bar and smallest plates were 5 kg.
Pause Jerk heavy 5 + 5x95% + 5x90%
20, 40, 60, 70, 80, 90x3, 80, 80.
Really nice exercise! Got a lot more speed under the bar than usual, and felt more in control, not dropping forward like I tend to do under fatigue. The 90 got a bit heavy and I chose to stop due to the conditions where I could not drop the weights.
Hang snatch bolt heavy 5 + 5x95% + 5x90%
20, 40, 50x4, 40, 40.
Felt in VERY good control with the 40s. Nice bar path straight up and down. There was no chalk so due to my sweaty hands I could not hold on the the 50 kg after 4th rep, so I chose to go down and focus on bar path which is my big weakness in the snatch.
Good mornings heavy 8 + 8x95% + 8x90%
20, 40, 60, 60x10, 60x10.
Nice exercise.
Seated rows (in machine, I am embarrassed to say) 3xME @ 65 kg
15, 15, 13.
mandag den 8. oktober 2012
søndag den 7. oktober 2012
7 October 2012
Squatting, pressing, pulling.
StrongmanWOD back squat series
25 mins EMOTM high bar back squat
1-5: 5 x 80 kg
6-10: 4 x 90 kg
11-15: 3 x 100 kg
16-20: 2 x 110 kg
21-25: 1 x 115 kg (did 120 kg in second attempt, dropped the 120 in thrid and went back to 115 kg for the last 3 minutes)
I like this squat series, and I will probably feel it tomorrow. Total tonnage: 6.98 tonnes. Pretty cool.
Shoulder press @ 60 kg
3, 3, 4, 3, 3.
Wanted to test my shoulder. It feels stronger, but it gave in on every round as soon as I lost a tiny bit of the tension in my upper back. Still very painful.
Strict pull ups 4xME
16, 13, 12, 11.
Felt pretty good, was surprised by the 16 strict seing as I have now rounded to 90 kg mark in bodyweight.
Strict ring rows + strict ring dips
8+15, 8+10, 8+10, 8+10.
StrongmanWOD back squat series
25 mins EMOTM high bar back squat
1-5: 5 x 80 kg
6-10: 4 x 90 kg
11-15: 3 x 100 kg
16-20: 2 x 110 kg
21-25: 1 x 115 kg (did 120 kg in second attempt, dropped the 120 in thrid and went back to 115 kg for the last 3 minutes)
I like this squat series, and I will probably feel it tomorrow. Total tonnage: 6.98 tonnes. Pretty cool.
Shoulder press @ 60 kg
3, 3, 4, 3, 3.
Wanted to test my shoulder. It feels stronger, but it gave in on every round as soon as I lost a tiny bit of the tension in my upper back. Still very painful.
Strict pull ups 4xME
16, 13, 12, 11.
Felt pretty good, was surprised by the 16 strict seing as I have now rounded to 90 kg mark in bodyweight.
Strict ring rows + strict ring dips
8+15, 8+10, 8+10, 8+10.
4 October 2012
800 rep hotel room BW LOL-WOD. Lol.
10 rounds for time:
20 push ups
20 lying rows (under table)
20 sit ups
20 air squats
Time: 25:15.
Rnds:
1: 2:05
2: 2:11
3: 2:23
4: 2:23
5: 2:25
6: 2:28
7: 2:40
8: 2:49
9: 2:57
10: 2:50
This was L O L.
10 rounds for time:
20 push ups
20 lying rows (under table)
20 sit ups
20 air squats
Time: 25:15.
Rnds:
1: 2:05
2: 2:11
3: 2:23
4: 2:23
5: 2:25
6: 2:28
7: 2:40
8: 2:49
9: 2:57
10: 2:50
This was L O L.
tirsdag den 2. oktober 2012
2 October 2012
Competition team training
Technique: 10 min. Ring Dip practice
7 reps strict
7 reps kipping
7 reps psycho-kip
No problem here, although they are heavier to do than when I was 5 kgs lighter :)
Technique: HSPU extended range of motion
1 rep at a time, each round increased the deficit. Ended up doing 1rep at a stack of plates that had my shoulders rest on the plateswhen the top of my head touched the abmat. Kipped all HSPUs. My shoulder (and my BW) does not allow me to do strict deficit HSPUs at the moment.
WOD - You-go-I-go with Mainz
10 rounds of:
9 deadlift @ 60 kg
6 Hang Power Snatch @ 60 kg
3 OHS @ 60 kg
Time cap: 12 min.
Result: Got through the 8th round, and Mainz got 9 DL and 2 hang power snatch. The other two rx'ed mens teams made it through in 10:05 and 11:35 so we finished last.
My grip and inefficient third pull was what was the toughest on my part. Also my lower back felt a bit tight, but no doubt that it was the snatches that killed me. Gotta get more light weight technique stuff in there alongside my LP strength work this winter.
Technique: 10 min. Ring Dip practice
7 reps strict
7 reps kipping
7 reps psycho-kip
No problem here, although they are heavier to do than when I was 5 kgs lighter :)
Technique: HSPU extended range of motion
1 rep at a time, each round increased the deficit. Ended up doing 1rep at a stack of plates that had my shoulders rest on the plateswhen the top of my head touched the abmat. Kipped all HSPUs. My shoulder (and my BW) does not allow me to do strict deficit HSPUs at the moment.
WOD - You-go-I-go with Mainz
10 rounds of:
9 deadlift @ 60 kg
6 Hang Power Snatch @ 60 kg
3 OHS @ 60 kg
Time cap: 12 min.
Result: Got through the 8th round, and Mainz got 9 DL and 2 hang power snatch. The other two rx'ed mens teams made it through in 10:05 and 11:35 so we finished last.
My grip and inefficient third pull was what was the toughest on my part. Also my lower back felt a bit tight, but no doubt that it was the snatches that killed me. Gotta get more light weight technique stuff in there alongside my LP strength work this winter.
mandag den 1. oktober 2012
1 October 2012
Fatigued day with a PR
Have decided to go back to my old program combined with the Butcher's Comp team fall WL program to fit it to my needs.
Plan today was: Clean and Jerk max attempt, snatch drills, front squat heavy, prowler finisher. Here what I actually did.
Clean and jerk max
5x20, 3x40, 2x60, 2x80, 2x90, 100, 110 (PR by 7,5 kg).
The 100 and 110 was power cleans as my squat clean is weaker than power. Nailed it, and it did not feel too heavy. Quite confident that 115 kg is in there too.
No snatch drills - my shoulder was too sore.
Front squat heavy 5x5 @ 100
20, 40, 60, 80, 4x100.
Lost the 5th of first set of 100 and decided to not do it. Way too much front squatting yesterday and the cleans today did not help either. Lower back was too tired and I generally couldn't find it in there.
Finisher - you-go-I-go with Mainz
4 rounds of
25 m. (Heavy-ish) Tire Flip
25 m. prowler push, +40 kg.
25 m. sled pull anyhow, +25 kg m. "hold-kæft-et-stort-reb"-rebet!
Result: approx. 2 mins per round.
Had no problems here, except for pulling that damn rope. It was very elastic and hard to control. I eat prowler for breakfast these days.
Have decided to go back to my old program combined with the Butcher's Comp team fall WL program to fit it to my needs.
Plan today was: Clean and Jerk max attempt, snatch drills, front squat heavy, prowler finisher. Here what I actually did.
Clean and jerk max
5x20, 3x40, 2x60, 2x80, 2x90, 100, 110 (PR by 7,5 kg).
The 100 and 110 was power cleans as my squat clean is weaker than power. Nailed it, and it did not feel too heavy. Quite confident that 115 kg is in there too.
No snatch drills - my shoulder was too sore.
Front squat heavy 5x5 @ 100
20, 40, 60, 80, 4x100.
Lost the 5th of first set of 100 and decided to not do it. Way too much front squatting yesterday and the cleans today did not help either. Lower back was too tired and I generally couldn't find it in there.
Finisher - you-go-I-go with Mainz
4 rounds of
25 m. (Heavy-ish) Tire Flip
25 m. prowler push, +40 kg.
25 m. sled pull anyhow, +25 kg m. "hold-kæft-et-stort-reb"-rebet!
Result: approx. 2 mins per round.
Had no problems here, except for pulling that damn rope. It was very elastic and hard to control. I eat prowler for breakfast these days.
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