Front squat
10 x 20, 5 x 40 - 60 - 80 - 90 - 100, 1 x 110 - 115 - 120 - 125 - 130(F).
125 kg front squat
DB shoulder press
10 x 8 - 12 - 16 - 16 - 16 kg.
WOD
15 min AMRAP of
10 HSPU
10 burpees
20 m front rack walking lunges @ 60 kg
Result: 5 rds.
lørdag den 19. oktober 2013
Sat 19 Oct 2013
More getting back in the gym
Front squat
10 x 20, 5 x 40 - 60 - 80 - 90 - 100, 1 x 110 - 115 - 120 - 125 - 130(F).
DB shoulder press
10 x 8 - 12 - 16 - 16 - 16 kg.
WOD
15 min AMRAP of
10 HSPU
10 burpees
20 m front rack walking lunges @ 60 kg
Result: 5 rds.
Front squat
10 x 20, 5 x 40 - 60 - 80 - 90 - 100, 1 x 110 - 115 - 120 - 125 - 130(F).
DB shoulder press
10 x 8 - 12 - 16 - 16 - 16 kg.
WOD
15 min AMRAP of
10 HSPU
10 burpees
20 m front rack walking lunges @ 60 kg
Result: 5 rds.
fredag den 18. oktober 2013
Fri 18 Oct 2013
Rest day.
TGIF.
Here is an interesting video about energy systems and whether conditioning work inhibits speed and explosive strength. Turns out that it does not as long as it is oxidative, meaning below the lactic threshold. If the conditioning moves into the lactic area it will have a lot more impact on 1) the ability to train speed, as themuscles do not have a chance to fully replenish the ATP, and 2) recovery from the training session, and thus your ability to get stronger/faster from the work you do.
Funny how CrossFit is primarily about working in the lactic domain, thus requiring a lot of recovery from each session, and not really training speed/explosiveness in and of itself.
See the whole video here: http://www.youtube.com/watch?v=xZCKZwZ8gmU
TGIF.
Here is an interesting video about energy systems and whether conditioning work inhibits speed and explosive strength. Turns out that it does not as long as it is oxidative, meaning below the lactic threshold. If the conditioning moves into the lactic area it will have a lot more impact on 1) the ability to train speed, as themuscles do not have a chance to fully replenish the ATP, and 2) recovery from the training session, and thus your ability to get stronger/faster from the work you do.
Funny how CrossFit is primarily about working in the lactic domain, thus requiring a lot of recovery from each session, and not really training speed/explosiveness in and of itself.
See the whole video here: http://www.youtube.com/watch?v=xZCKZwZ8gmU
torsdag den 17. oktober 2013
Thu 17 Oct 2013
More getting back in the gym
Military press
5 x 20 - 40 - 45 - 50 - 55 - 60, 1 x 65 - 67.5 kg.
Not a pleasant lift. My shoulders are feeling strangely unstable still. Fell like I have been set back 1,5 years over the last two months.
Snatch grip push press behind neck
5 x 20 - 40 - 50 - 60 - 70 - 80 - 90, 1 x 100 - 105 (F) - 105 kg.
Felt OK, except for the right shoulder joint when under high load - I can feel the place where it snapped last year, and it feels uncomfortable to go there. Still, 105 kg is OK I think.
Deadlift w Hawk
5 x 90 - 110 - 143 - 152 - 162 kg.
Felt heavy today, but then I did squat heavy yesterday.
WOD w Smuksen
15 min AMRAP, 3-6-9-...-n of
Wall balls @ 9 kg
Sit ups
Push ups
Score: 7 rds + 27 + 8 = 287 reps.
Military press
5 x 20 - 40 - 45 - 50 - 55 - 60, 1 x 65 - 67.5 kg.
Not a pleasant lift. My shoulders are feeling strangely unstable still. Fell like I have been set back 1,5 years over the last two months.
Snatch grip push press behind neck
5 x 20 - 40 - 50 - 60 - 70 - 80 - 90, 1 x 100 - 105 (F) - 105 kg.
Felt OK, except for the right shoulder joint when under high load - I can feel the place where it snapped last year, and it feels uncomfortable to go there. Still, 105 kg is OK I think.
Deadlift w Hawk
5 x 90 - 110 - 143 - 152 - 162 kg.
Felt heavy today, but then I did squat heavy yesterday.
WOD w Smuksen
15 min AMRAP, 3-6-9-...-n of
Wall balls @ 9 kg
Sit ups
Push ups
Score: 7 rds + 27 + 8 = 287 reps.
onsdag den 16. oktober 2013
Wed 16 Oct 2013
Getting back in the gym
Back squat
5 x 20 - 40 - 60 - 80 - 100 - 110 - 120, 1 x 130 - 140 kg.
Bench press
10 x 20 - 40, 5 x 60 - 80 - 90 - 100, 1 x 110 - 120 kg.
Close grip Pendlay rows
10 x 20 - 40, 5 x 60 - 70 - 80 - 80, 8 x 80, 10 x 60 kg.
Everything was kept light and easy - just wanted to get a feel for what I can do after two weeks with sporadic illness, too much work and very little training. It felt like I could have squatted 150 and pressed 130 without too much trouble today, so that was nice.
Back squat
5 x 20 - 40 - 60 - 80 - 100 - 110 - 120, 1 x 130 - 140 kg.
Bench press
10 x 20 - 40, 5 x 60 - 80 - 90 - 100, 1 x 110 - 120 kg.
Close grip Pendlay rows
10 x 20 - 40, 5 x 60 - 70 - 80 - 80, 8 x 80, 10 x 60 kg.
Everything was kept light and easy - just wanted to get a feel for what I can do after two weeks with sporadic illness, too much work and very little training. It felt like I could have squatted 150 and pressed 130 without too much trouble today, so that was nice.
mandag den 14. oktober 2013
Abonner på:
Opslag (Atom)