24th NOV: Front squats, front squats – and more front squats…

24 Nov

Lots of front squats today. Seriously lots of front squats… Can’t wait to get stronger!

Endurance

4 km running

Lifting

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

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

Power clean + push press (1+4 reps): 55-57-55-55 kg

Front squats: 65 kg (4 reps) – 75 kg (4 reps) – 80 kg (4 reps) – 85 kg (3 reps) – 90 kg (2 reps) – 85 kg (3 reps x 2)

Jumps from squat position: 3 x 8 reps @ 15 kg barbell on the neck

Then I was totally wasted and went home. Super training. I really need this push out of my comfort zone!

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23rd NOV 2014: Just moving a little today

23 Nov

Didn’t do much today. Not really in the mood…

Warm-up

Stretching

100 DUs

Lifting

Squat cleans: up to 1 rep @ 70-72,5-75 kg

WOD

5 min:

30 bar facing burpees
Max reps squat snatch @ 45 kg

Result: 10 reps

BW strength

Strict HSPUs: 4 x 10 reps

3 x 3 strict pull-ups to 20 sec top hold

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

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22nd NOV 2014: A little of everything today

22 Nov

I was supposed to lift at TSK powerlifting competition (raw) today but decided for various reasons not to.

Conditioning

For 20 min:

100 burpees over the rower

Then

Max distance rowing for the remaining time

Lifting

Snatch balance (3 reps): 45-55-65-70 kg

Power clean + push jerk (2+2 reps): 45-55-60-65-65-65 kg

Front squats: up to 3 x 3 reps @ 80 kg

Alternating lunges: 2 x 10 reps @ 55 kg

Shoulder press: 4 x 5 reps @ 37 kg

Good mornings: 4 x 10 reps @ 37 kg

Jumps from squat position @ 15 kg barbell: 5 x 5 reps

Lifting felt light. Good sign!

Max test

Max reps strict pull-ups in 1 set: 12 reps

Not super fresh at this point. 12 is OK, I think…

Finisher

200 reps core

20 m handstand walk

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21st NOV 2014: Heavy Friday

21 Nov

Mr Mainz (my Regionals buddy) had finally returned from his world trip and arrived early at IK99 Weightlifting Club today with coffee, so I left work in a hurry… Super fine training session in good company. This week, I had more kilos on the bar (again). My lifting is finally getting better again!

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (2 reps) – 60 kg (2 reps) – 62,5 kg (1 rep x 3) – 64,5 kg (1 rep)

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

Back squats: up to 3 reps @ 85-90-95-95-95 kg

Snatch pulls: 4 x 4 reps @ 70 kg

Solid lifting session compared to the past weeks.

Finisher

60 Russian twists @ 16 kg KB

Endurance

4 km jog

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20th NOV 2014: 45 min running

20 Nov

It’s been a crazy week so far. Buisy in all aspects of life. It’s fine and I’m sticking to my program.

Endurance

My program said 45 min running without stopping…

Result: I ran approx 7,5 km this morning before going to work #refreshing

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19th NOV 2014: Just lifting today!

19 Nov

I had a super fine lifting day today. Much more power.

Endurance

4 km run

Early in the morning. I really like running when it’s dark and cold. Today was perfect.

Lifting

Snatch balance: up to 65 kg (3 reps x 2) – 70 kg (2 reps x 2)

Power snatch (3 reps): 35-40-45-50-50 kg

Squat clean (3 reps): 45-55-60-65-70-70-72,5 kg

Back squats: 65 kg (4 reps) – 75 kg (4 reps) – 85 kg (3 reps) – 95 kg (2 reps) – 100 kg (2 reps)

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

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Happy birthday to my training buddy and good friend, Søren!

18th NOV 2014: Burpees, WOD (run/T2B/swings) + strength

18 Nov

Fast and fine training session today.

Warm-up

5 min burpees (over rower)

Result: 60 reps

To test ‘The Athletes Games’ qualifier WOD # 1.

WOD

4 rounds:

400 m run
18 T2B
18 KB swings @ 16 kg

Result: 19 min

BW strength

30 GHD back ext

30 hanging leg raises

Lifting

Back squats: 5 x 3 reps @ 95 kg + 1 rep @ 100 kg

Alternating front rack lunges: 2 x 10 reps @ 55 kg

Good mornings: 2 x 10 reps @ 35 kg

Went to see my physical therapist, Annika, at Physical-Movement this evening. Oh, I love it (especially afterwards)…

Huge burgers with good friends to finish the day and to celebrate Søren’s birthday tomorrow.

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17th NOV 2015: Endurance, WOD, skills + lifting

17 Nov

Endurance

3,5 km running

Warm-up

25 wallballs @ 6 kg to 9 feet target
20 C2B pull-ups *
15 box jumps 20”
10 alternating pistols

* Still fighting with C2B butterflies

WOD

15 min AMRAP:

40 thrusters @ 25 kg
30 over the box burpees
7 ring MUs
– 1 min break -
30 hang power snatch @ 30 kg

Result: 1 round + 24 thrusters (only 1 barbell)

BW strength

2 x 7 EROM strict HSPUs (2 x 10 kg plates) *

1 x 20 reps strict HSPUs *

* Still fighting with ring HSPUs

1 bar MU

3 x 3 strict pull-ups to 15/10/13 sec top hold

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

Lifting

Snatch: 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (3 reps) – 60 kg (2 x 2 reps)

Snatch from deep hang (below knee): 50 kg (3 reps) – 55 kg (3 reps x 2)

Split jerk from stop (3 reps): 55-65-70-72,5-75 kg

Front squat: 65 kg (4 reps) – 75 kg (4 reps) – 80 kg (4 reps) – 85 kg (3 reps) – 90 kg (3 reps) – 85 kg (3 reps) – 90 kg (3 reps)

Jumps from squat position @ 15 kg barbell: 5 x 6 reps

Hamstring curls: 2 x 10 reps @ 10 kg

Lifting went super fine today.

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16th NOV 2014: 2 WODs, powerlifting, endurance + skills

16 Nov

Training at ‘Gladsaxe CrossFit’ today with the local crew. In terms of energy and strength, it’s only going one way: up! Looking forward to reaching my previous level again – hopefully soon.

Endurance

Running: 30 sec on // 30 sec off for 30 min

Strength

Back squat: up to 1 rep @ 100-105-107,5 kg + 3 x 3 reps @ 95 kg

Bench press: up to 1 rep @ 65-67,5 kg + 5 x 5 reps @ 55 kg + 2 x 10 reps (narrow grip) @ 45 kg

Deadlift: up to 1 rep @ 100-110-115 kg

WOD # 1

7 min AMRAP:

3/3-6/6-9/9 etc…

Squat snatch @ 30 kg
C2B pull-ups

Result: 12 reps of both squat snatch and C2b pull-ups + 14 squat snatch

I won this WOD by a few reps. Can go faster.

Skills/BW strength

2 x 10 ring dips

50 Russian twists @ 16 kg

20 sec L-sit ring hold

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

WOD # 2

4 rounds:

400 m run
15 KB swings @ 16 kg
15 push-ups *

* Instead of T2B. Too cold today for T2B.

… against 4 fast guys. I lost with 15 swings + 15 push-ups

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15th NOV 2014: Super fine Saturday training session

15 Nov

Super fine training session (again) today!

Endurance

3,5 km running with Søren

Lifting

Snatch balance (3 reps): 45-55-65-65 kg

Squat clean (3 reps): 45-55-60-60-65-70-70 kg

Front squats (3 reps): up to 75-80-82,5-85 kg

Easy!

For comparison, my friend Philip Hargett, did a 3RM front squat @ 170 kg. Not bad, friend!

Jumps from squat bottom position @ 15 kg barbell: 5 x 5 reps

Good mornings: 4 x 10 reps @ 35 kg

Deadlifts (5 reps): 85-95-100-95-95 kg (no belt)

WOD

12 min AMRAP:

30 thrusters @ 25 kg
20 box jumps 20”
7 MUs
– 1 min break -
30 hang power snatch @ 25 kg

Result: 1 round + 30 thrusters + 20 box jumps

Finisher

100 bicycle crunches
50 sit-ups @ 10 kg
50 Russian twists @ 15 kg

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Today’s WOD crew

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