Sat 14 Sep 2013

Rest day.

Fri 13 Sep 2013

Bro session without purpose in Fitness World Bryggen

Bench press
Warm up: 10 x 20 - 40 - 60 - 80 kg.
Work sets: 4 x 10 x 90, 5 x 100, 1 x 110 - 120 - 130 - 140(F).

Rows
Warm up: 10 x 20 - 40 - 60 kg.
Work sets: 4 x 10 x 80 kg.

Did some crunches and stuff afterwards. Cool shit. I was totally pumped.

Thu 12 Sep 2013

Wendler and a WOD

HB Back squat
Warm up: 7 x 20 - 40 - 60, 5 x 80, 3 x 100 kg.
Work sets: 3 x 120 - 127.5, 7 x 135 kg.
Bonus: 2 x 10 x 90 kg.

Military press
Warm up: 5 x 20 - 40, 3 x 50 kg.
Work sets: 3 x 60 - 62.5 - 65 kg.

WOD
5 rounds of
2 x 20 m prowler @ +40kg
15 KB high swings @ 32 kg
15 russian twists @ 24 kg
15 pull up

Time: 16:??

Substituted pull ups with push up in the last two rounds because my right hand started to tear.

Wed 11 Sep 2013

Rest day.

Tue 10 Sep 2013

K-team testing and a WOD

Did a lot of skill and strength tests - passed it all.

WOD
10 pull up
15 OH squat @ 65 kg
8 pull up
15 front squat @ 65 kg
6 pull up
15 back squat @ 65 kg
4 pull up
15 jumping squat
2 pull up
15 air squat

Time: 4:56. Quads were pretty smoked afterwards. Would be SO NICE if I ever became able to use my posterior chain for squatting and other exercise related purposes.

Mon 9 Sep 2013

Wendler and 2 workouts
Many thrusters today.

Pendlay rows
Warm up: 10 x BW, 5 x 40 - 60 kg.
Work sets: 5 x 82.5 - 87.5 - 92.5 kg (got a bit messy because of a surprisingly sore under arm muscle)

Deadlift
Warm up: 5 x 80 - 100 - 120 kg.
Work sets: 5 x 142.5 - 152.5 - 162.5 kg.
Bonus: 1 x 170 - 180 - 190 kg (F).
180 was easy. Failing 190 was not the plan but it felt a bit too heavy and I decided to drop it.

5 x 162.5 kg deadlift

Jackie
1000m row
50 thrusters @ 20 kg
30 pull up

Time: 6:30. Row was exactly 3:30 and I was not exhausted at all from it. Thrusters were 40-10 with a 6-8 second break. If I had gone all out I would not have taken the break but I figured 'what the hell' because my shoulders were getting a bit fried. Did them all Froning-style with suicide grip and a solid break at the top position to ensure full lock out. The pull ups were obviously unbroken.

- rest 10 minutes -

EMOTM 20 mins
Odd: 5 C2B (kipping, not butterfly) + 20 DUs
Even: 3 thrusters @ 60 kg + 20 DUs

Nice little workout that gassed me a little towards the end.

Weekend 7-8 Sep 2013

Rest days.

Family visiting = eating and drinking a lot of shit :)