24th OCT 2014: Heavy’ish Friday

24 Oct

Totally busted after a long day at work…. Had to fight through snatch today. Balance was just off. Oh well, those lifts will not come back. Onwards, upwards!

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (2 reps) – 60 kg (2 reps x 2) – 63 kg (1 rep) – 60 kg (1 rep) – 63 kg (1 rep x 3) – 55 kg (1 rep)

C&J: 45 kg (2+2) – 55 kg (2+2) – 65 kg (2+1) – 70 kg (2+1) – 75 kg (2+1)

A little mis communication between me and Søren regarding kilos on the bar resulted in a 2+1 reps @ 75 kg. Not bad!

Front squats: 60 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps) – 85 kg (3 reps)

Snatch grip press from the neck: 4 x 10 reps @ 30 kg

Snatch high-pulls: 4 x 4 reps @ 45 kg

That’s it!

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Copenhagen by night!

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23rd OCT 2014: Training @ Butcher’s Lab

23 Oct

Training @ Butcher’s Lab. First with Søren, and then with Butcher’s competition team!

Endurance

5 km running

Skills

3 x 7 strict HSPUs

Strength

Bench press: 5 x 5-3 reps @ 60 kg

Overhead squats: up to 3 x 3 reps @ 65 kg

Shoulder press: 5 x 5 reps @ 35 kg

WOD

10 DL @ 100 kg
20 ring dips
30 wallballs 14 lbs
40 over the box jumps 20”
50 cal rowing

Skills

20 min skills practise…

Kipping ring MUs

Atlas stone (ground to shoulder) @ 60 kg

Lifting

Power clean + push press + push jerk + split jerk: 10 sets @ 55-60 kg (up to 1-2-3 reps of each lift)

Team WOD

With Butcher’s Competition Team – 4 pers WOD (Polle, Tays, Strøm + me), you go, I go style…

Karen
Grace
Anníe
Fran

* 2 pers doing handstand hold throughout the entire WOD
** time cap: 20 min
*** 10 burpee pentalty when falling off the wall/not switching in the designated area

Result: 21 thrusters in Fran (4 x penalties, we made 1 mistake each)

Super team!

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22nd OCT 2014: One of my top 3 training sessions in OCT for sure!

22 Oct

Super fine training today! Trained with my Wednesday-lifting-buddy, Søren @ ‘IK99 Weightlifting Club’!

I still have a swell. Hoping it’ll go away soon.

Warm-up

7 rounds of ‘Cindy’ in 5 min:

5 pull-ups
10 push-ups
15 air squats

Goal: sub 5 min

Managed quite easy! Took it easy the first 4 rounds and went faster the last 3 rounds.

Skills

3 reps strict pull-ups to 10 sec top hold x 3 sets

Played around with ring HSPUs – didn’t go that well (used to be able to do them….)

3 x 10 negative pull-ups (5 sec down)

Endurance

3,5 km running

400 m sprint finish #IWon

Lifting

Snatch from knees: 35 kg (3 reps) – 45 kg (3 reps x 2) – 50 kg (3 reps) – 55 kg (3 reps x 4) – 58 kg (2 reps x 2) – 60 kg (2 reps)

Worked on pushing equally with both feet. Had a drawn line between my feet and a block to the left in order not to jump too much to the left. Fun, challenging, and it worked!

Squat clean: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps x 2) – 70 kg (2 reps x 2)

Worked on fast contra, fast(er) elbows, and pushing equally with both feet.

Back squat: 65 kg (4 reps) – 75 kg (4 reps) – 85 kg (4 reps) – 90 kg (3 reps) – 95 kg (3 reps) – 100 kg (1 rep – to support the fight against cancer) – 100 kg (3 reps)

Haven’t squatted 100 kg for a while. Strength is slowly coming back.

Clean pulls from deep hang (below knees): 3 x 4 reps @ 85 kg

Long lifting session today with lots of reps, sets – and with super energy. Slowly getting back in the game. I love it!

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21st OCT 2014: Gymnastics + misc

21 Oct

Gymnastics

Ring muscle-ups: 5 singles

Then

5 x

5 Russian dips
3 strict wide grip pull-ups

Finally managed to string the Russian dips together in sets of 2-3 reps. Could only do singles before.

Then

5 x

1 legless rope climb
5 burpees
5 strict pike handstand push-ups (feet on 30” box)

Then

Handstand balancing: 2 x 10 sec x 3 sets

Then

5 sec handstand hold to to meter handstand walk to 10 sec handstand hold x 3 sets

Finisher

35 GHD sit-ups

500 m row

Lifting

Back squats: 5 x 6 reps @ 85 kg

Sprints

5 x 60 m sprint

7 x 40 m sprint

10 x 30 m sprint

WOD

Buy in: 75 DUs + 3 dips

Then

5 rounds:

20 alternating pistols
10 burpees
2 x 20 meter prowler push @ 80 kg (high/low)
3 dips

Then

Cash out: 75 DUs + 3 dips

Dips: Supposed to be MUs, but I’ve done more than enough upper body work in the gymnastics session.

Finisher

15 rack dips

… to support #KnækCancer #StærkereEndCancer

Thanks to Søren & Polle for joining today!

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20th OCT 2014: Lots of lifting today!

20 Oct

Not sore at all after yesterday’s competition. Woke up with a horrible swell (my illness – angioedema…). Was trying to cycle out of medication and had done well with clean eating. Oh, well it goes up and down, and the swell is not nearly as bad now as it was this morning…. Didn’t affect my day overall or my training. It’s just annoying!

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Pic: My swell this morning.

Today’s training….

Endurance

3,5 km running

Keeps the swell down.

Lifting

Snatch from deep hang: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps x 2) – 55 kg (2 reps x 4)

Squat clean off low blocks (4 cm): 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps x 3) – 70 kg (2 reps x 2) – 70 kg (1 rep)

Front squats: 65 kg (4 reps) – 75 kg (4 reps) – 85 kg (3 reps) – 80 kg (3 reps) – 85 kg (3 reps)

Split jerk with stop (3 sec) off high blocks: 45 kg (5 reps) – 55 kg (4 reps) – 65 kg (3 reps) – 70 kg (3 reps x 3) – 75 kg (2 reps)

Jumps from squat position @ 15 kg barbell on the neck: 4 x 6 reps

That’s it! Actually a super fine training.

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Pic: From yesterday’s competition With Polle.

19th OCT 2014: Danish Fitness League – part # 1

19 Oct

Danish Fitness League part # 1 of 4. In team with Polle throughout the season. Fierce field.

WOD # 1

You go, I go style…

12 min AMRAP:

3-6-9-12-15 etc reps:

STOH @ 40 kg
Pull-ups

* after each round: 25 DUs

Result: 24 rounds + 25 STOH

5th place

WOD # 2

Clean ladder: 40-45-50-55-60 kg etc.

We both got 80 kg

3rd place

WOD # 3

You go, I go style…

4 rounds:

10 burpees over the bar
20 T2B
30 overhead lunges @ 30 kg
40 wallballs @ 14 lbs (men’s hight)

Time: 16:51 min

Result: 5th place

Overall result

5th place (Games score)

…. 3 more to go!

Close competition with just a few reps dividing the field in the cardio WODs. We had a good day, and have to keep pushing harder and do longer sets especially in pull-ups and T2B. Hoping for a few skills in the next parts of the competition – but it’s also good to do lots of light cardio WODs (everyone’s game) to stay sharp!

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18th OCT 2014: Super training day!

18 Oct

I’ve been low on energy the past weeks. This week has been MUCH better with much more energy. I love it. Holding back a little in order not to burn out. Sleep is also much better.

Endurance

3,5 km running

Skills

3 x handstand walk: 25-25-10 meter

Lifting

Front squats (2 reps): up to 75-80-85 kg

Power snatch (2 reps): 35-45-50-52,5-52,5-52,5-52,5 kg

Power clean + push jerk (2+2): up to 62,5 kg x 4 sets

Front squats (2 reps): up to 75-85-90 kg

Jumps from squat @ 15 kg barbell on the back: 4 x 4 reps

Super fine training. Progress. Finally!

That’s it! competition (Danish Fitness League – competition 1 out of 4) tomorrow in team with sweet Polle.

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My sweet physiotheraphist, Annika, passed by my house today with a bag full of sports clothes for me. I love it. Thanks for your support, Annika. I hope you liked my daily bike ride (and the hills) forth and back :-)

17th OCT 2014: Getting back on track – 1st heavy’ish Friday

17 Oct

Getting back into heavy Fridays. It’s been a while. Easy start today.

Skills

60 m unbroken (!!!) handstand walk

Lifting

Snatch: singles up to 55-60-62,5-55-60-62,5 kg

Snatch from deep hang (3 reps): 45-50-50-50 kg

C&J: up to singles @ 65-70-75 kg

Back squats (2 reps): 75-85-95 kg

Jumps from squat @ 15 kg barbell on the neck: 4 x 4 reps

Finisher

100 sit-ups
50 back ext
50 sit-ups

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Spent the day making pumpkin heads and baking pumpkin paleo muffins with my son.

16th OCT 2014: Light training today

16 Oct

Warm-up

500 m row
50 T2B
25 ring dips

Skills

EMOTM x 5 min:

1 strict MU

Supposed to be 2 reps every min, but my arms are still sore from the 150’ish HSPUs on Monday, so kept it to 1 rep.

Strength

Light session today…

Bench press with stop: 5 x 3 reps @ 60 kg

Front squats (3 reps): 65-70-72,5-75-77,5 kg

Then Polle and I tested parts of the WODs for our team competition on Sunday.

WOD # 1

3-6-9-12-15-18 reps:

STOH @ 40 kg
Pull-ups
* 25 DUs after each round

WOD # 2

2 rounds:

10 over the bar burpees
20 T2B
30 overhead lunges @ 30 kg
40 wallballs @ 14 lbs

- BREAK -

Endurance

3,5 km running

* 200 m on @ 95% // 200 m off @ 65%

Core

30 GHD sit-ups
50 leg raises

Skills

4 rounds not for time:

5 TGU (left) @ 16 kg
5 strict pull-ups *
5 TGU (right) @ 16 kg
5 strict C2B chin-ups *

Supposed to be legless rope climb and ring pull-ups. Did a lot of both of them on Tuesday’s photo shoot, so chose normal pull-ups today instead (trained at a place without rings and rope). Continue reading

15th OCT 2014: Just liftin’ today

15 Oct

Sore legs today from yesterday’s leg blast WOD. Could hardly walk in my high heels at work.

Effective and good training today with good friends.

Warm-up

3,5 km light running (and talking) with Søren

Lifting

Back squats: 5 x 4 reps @ 85 kg

Power snatch + squat snatch: 35 kg (2+2) – 40 kg (2+2) – 45 kg (2+2 x 2) – 50 kg (1+2 x 2) – 45 kg (2+2 x 2)

Power clean + squat clean (1+2): 45-55-60-65-60-65 kg

Snatch high-pulls: 4 x 4 reps @ 65 kg

Shoulder press: 4 x 5 reps @ 35 kg

No finisher or WOD today. Off to dinner at ‘Sticks & Sushi’ instead #gottalovelife

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