31st OCT 2014: Fast competition prep

31 Oct

Lifting meet on Sunday – nothing crazy today!

Lifting

Snatch: up to 4 x 1 rep @ 55 kg

C&J: up to 1+1 rep @ 65-65-70-70 kg

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

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

That’s it!

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Happy (Danish) Halloween!

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29th OCT 2014: Lifting and running

29 Oct

Lifting

Snatch from hip: 35-40-45-50-50-53-53-53 kg

Squat clean: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps x 2) – 70 kg (2 reps) – 75 kg (2 reps) – 75 kg (1 rep x 3)

Back squats: 65 kg (4 reps) – 75 kg (4 reps) – 85 kg (3 reps) – 95 kg (2 reps) – 100 kg (1 rep) – 95 kg (2 reps)

Clean pulls from deep hang (below knees, no belt): 3 x 4 reps @ 85 kg

Going better and better! Engaging my lats more helps a lot!

Endurance

3,5 km running

…. With Søren. Super pace!

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28th OCT 2014

28 Oct

Still problems with my ears. Going better though.

Went to see my physitherapist, Annika @ Physical-Movement today. Great 1,5 hour session with both improvements and ‘homework’.

Endurance

For 15 min:

400 m sprint + 30 sec off

* cover as much distance as possible

Result: 7 x 400 m (+ 200’ish m)

WOD

9-15-21 reps:

Thrusters @ 30 kg
Pull-ups

Time: 3:34 min

Skills

2 x 15 m handstand walk

Barbell/skills practise

Joined my friend’ barbell efficiency WOD and added some skill work from my own program.

10 squat snatch @ 30 kg
2 x 3 strict pull-ups to 12 sec top hold
10 squat snatch @ 30 kg
6 strict HSPUs
10 thrusters @ 30 kg
6 T2B
7 squat snatch @ 40 kg
3 strict pull-ups to 12 sec top hold + 6 butterfly pull-ups
7 squat cleans @ 40 kg
9 strict HSPUs
7 thrusters @ 40 kg
9 T2B
5 squat snatch @ 50 kg
12 pull-ups
5 squat cleans @ 50 kg
12 strict HSPUs
5 thrusters @ 50 kg
12 T2B
3 squat snatch @ 55 kg
15 pull-ups
3 squat cleans @ 67,5 kg
15 strict HSPUs
3 thrusters @ 55 kg
15 T2B

Fun!

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Pics: Accupuncture, new supps from http://www.bodystore.dk (shirts and BCAA) + great training buddies.

27th OCT 2014: Lifting today!

27 Oct

Feeling better today. The swell is amongst others sitting on my ears today. Cannot hear anything, and having a high pulse doesn’t feel that good.

Warm-up

2 x

15 GHD sit-ups
15 GDH back ext
15 push-ups

Lifting

Snatch: up to 4 x 2 reps @ 55 kg

Clean from deep hang: up to 2 x 2 reps @ 65 kg + 4 x 1-2 reps @ 70 kg

Front squats: up to 3 reps @ 80-80-82,5 kg

Split jerk off blocks (3 reps): up to 65-70-70-72,5 kg

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

Endurance

3,5 km running

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26th OCT 2014: Just moving today

26 Oct

Not feeling well today!

Went for a long walk and moved a little… It always helps!

WOD

9-15-21 reps:

Thrusters @ 30 kg
T2B

T2B went better than ever!

Finisher

3 x

7 strict HSPUs
20 Russian twists @ 16 kg KB

Then

50 reps leg raises (on rings)

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Spent the afternoon in Tivoli with my family.

25th OCT 2014: Lifting, 5-4-3-2 min WOD, strength + prowler fun

25 Oct

Training at Gladsaxe GrossFit in good company!

Lifting

Power snatch (3 reps): 34-45-50-50-50-52,5 kg

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

Push press: 45 kg (4 reps) – 55 kg (4 reps) – 65 kg (3 reps x 2) – 70 kg (2 reps)

Good mornings: 4 x 10 reps @ 45 kg

Core

200 reps core

BW strength

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

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

WOD

5 min burpees to 6” taget (75 reps)
60 sec rest
4 min wallballs @ 14 lbs (85 reps)
60 sec rest
3 min snatch @ 50 kg (13 reps)
60 sec rest
2 min DUs (162 reps)

I have no clue, If it’s good or bad. Can go faster in the snatches.

Finisher

The guys talked us into a finisher.

You go, I go style…

5 x prowler sprints (approx 50 meter)

Good training session, good energy!

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!

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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