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.

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.

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.

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)

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.

1. 170m
2. 177m
3. 176m
4. 174m
5. 175m
6. 176m
7. 173m
8. 171m
9. 176m
10. 177m
11. 140m (rest interval)
12. 113m (rest interval)
13. 162m (from this point I decided to maintain a pace around or just under 1:30 / 500m)
14. 166m
15. 163m
16. 167m
17. 168m
18. 168m
19. 168m
20. 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.

12 Feb 2012

Rest day due to working out of town.