Rest day.
Interesting article about how the US could be said to be made up of 11 distinct nations with different attitudes towards central political subjects, and different cultural values all together: http://www.tufts.edu/alumni/magazine/fall2013/features/up-in-arms.html
Going to get the book.
Train your mind, too ;-)
torsdag den 14. november 2013
onsdag den 13. november 2013
Wed 13 Nov 2013
Back squat (Smolov w2d2)
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 7s x 5r x 117.5 kg.
Easy.
KB Arnold press
12 x 8 - 12 - 12 - 12 - 12 - 16 - 16 kg.
Did this because Brandtjizzness said it would be good for my shoulders. Felt like good exercise that I wil definitaly be doing on a regular basis.
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 7s x 5r x 117.5 kg.
Easy.
5 x 117.5 kg, 1st set
5 x 117.5 kg, 2nd set
5 x 117.5 kg, 3rd set
KB Arnold press
12 x 8 - 12 - 12 - 12 - 12 - 16 - 16 kg.
Did this because Brandtjizzness said it would be good for my shoulders. Felt like good exercise that I wil definitaly be doing on a regular basis.
tirsdag den 12. november 2013
Tue 12 Nov 2013
Split jerk
2 x 20 - 40 - 60 - 80 - 90, 1 x 100 - 110 - 120 - 125 kg (F).
120 kg was easy as cake, and 125 would have gone up just as easy I am certain, but I had to rush it to make the 18:00 start of team training. I will go again soon and set a new PR. 130 should be within reach.
WOD
With a 12 minute time cap:
A) 4 rounds of:
7 STOH @ 60 kg
12 TTB
Time: 3:33. Didn't go hard, so I should be able to shave 20 secs off it if I went again.
B) 3RM hang snatch
Did 60 which went ok considering I never snatch. Did 2 reps at 70 and missed the third because I am just not very good at snatches.
2 x 20 - 40 - 60 - 80 - 90, 1 x 100 - 110 - 120 - 125 kg (F).
120 kg was easy as cake, and 125 would have gone up just as easy I am certain, but I had to rush it to make the 18:00 start of team training. I will go again soon and set a new PR. 130 should be within reach.
WOD
With a 12 minute time cap:
A) 4 rounds of:
7 STOH @ 60 kg
12 TTB
Time: 3:33. Didn't go hard, so I should be able to shave 20 secs off it if I went again.
B) 3RM hang snatch
Did 60 which went ok considering I never snatch. Did 2 reps at 70 and missed the third because I am just not very good at snatches.
mandag den 11. november 2013
Mon 11 Oct 2013
Back squat (Smolow w2d1)
Warm up: 10 x 20, 6 x 40 - 60 - 80 - 100 kg.
Work sets: 6s x 6r @ 110 kg.
Easy. A bit sore on the inside of my right knee during the day, but I didn't feel anything while squatting. Now, 3 hrs later I feel a bit of pain in the groin of my left leg.
WOD w Numsepikken and Bo Staff
For time, 5 rounds of:
5 power snatch @ 40 kg
10 push press @ 40 kg
5 burpees
Time: 5:25.
Warm up: 10 x 20, 6 x 40 - 60 - 80 - 100 kg.
Work sets: 6s x 6r @ 110 kg.
Easy. A bit sore on the inside of my right knee during the day, but I didn't feel anything while squatting. Now, 3 hrs later I feel a bit of pain in the groin of my left leg.
WOD w Numsepikken and Bo Staff
For time, 5 rounds of:
5 power snatch @ 40 kg
10 push press @ 40 kg
5 burpees
Time: 5:25.
søndag den 10. november 2013
lørdag den 9. november 2013
Sat 9 Nov 2013
Back squat (Smolov w1d4)
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 10s x 3r x 127.5 kg.
Fairly easy.
WOD w. Smuksen
20 min AMRAP of
10 kcal AirDyne
5 HSPU
10 tire flips
5 burpees
Score: 10 rds + 10 kcal + 5 HSPU + 4 tire flips.
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 10s x 3r x 127.5 kg.
Fairly easy.
WOD w. Smuksen
20 min AMRAP of
10 kcal AirDyne
5 HSPU
10 tire flips
5 burpees
Score: 10 rds + 10 kcal + 5 HSPU + 4 tire flips.
Fri 8 Nov 2013
Back squat (Smolov w1d3)
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 8s x 4r x 120 kg.
Easy.
Superset
Bench press: 5s x 8r x 80 kg.
DB weighted sit up: 5s x 10r x 24 kg.
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100 kg.
Work sets: 8s x 4r x 120 kg.
Easy.
Back squat 4x120 kg (4th set of 8)
Back squat 4x120 kg (7th set of 8)
Superset
Bench press: 5s x 8r x 80 kg.
DB weighted sit up: 5s x 10r x 24 kg.
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