28th JUL 2014: 4RM snatch @ 65 kg, C&J (4+1) @ 76 kg

28 Jul

Endurance

3 km running

Warm-up

3 rounds:

5 pull-ups
10 push-ups
15 air squats

Lifting

Back squats: 4 x 5 reps @ 96 kg

Squat snatch (4 reps): 45-55-60-65-65-65 kg PR

C&J (4+1 rep): 65-76-76-76 kg PR

Snatch high-pulls: 4 x 4 reps @ 70 kg

Shoulder press: 4 x 5 reps @ 40 kg

Lots of reps today. Had to dig deep to finish. Looked easy on paper, but killed me in real life. No belt, no wrist wraps today – mostly because I forgot it. Went fine!

Distance biked

2 x 12 km

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Today’s running crew! The rest of the day spent chilling at ‘Hornbæk Beach’ with friends #IsItPossibleToGetMoreTanned

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27th JUL 2014: EMOTM-day!

27 Jul

Another morning session. Throwing a big birthday party for my son in the afternoon…. Not much energy, but training went fine thanks to Louise who got me though it all!

Warm-up

3 min rowing
6 Turkish get-ups @ 16 kg (each arm)
12 strict pull-ups

Babell work

EMOTM x 12 min:

2 squat cleans + 1 squat clean to thruster @ 55 kg

WOD

EMOTM x 20 min:

Odd: 2 ring muscle-ups

Even: 5 thrusters @ 45 kg

Skills

10 legless rope climbs

Yo go, I go style with Louise!

Finisher

40 sec ring L-sit hold
120 sec plank hold
60 V-ups
100 bicycle crunches

Cool down

2 km run

Distance biked

2 x 2,5 km

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26th JUL 2014: 1RM snatch balance @ 95 kg, 1RM overhead squat @ 90 kg + other PRs!

26 Jul

Super morning session this morning @ Butcher’s Garage together with lots of good friends. I’m a little sick, slept horrible and had heavy legs from yesterday’s squatting. Oh well, every day when I can train is a good day. Had to rely on technique today. Went really well! #countingmyblessings

Lifting

Muscle snatch (1 rep): 45-47,5-48,5-50-50,5 kg PR

Snatch balance: 77,5 kg (3 reps) – 85 kg (3 reps) PR – 90 kg (2 reps) PR – 95 kg (1 rep) PR

Overhead squats: 65 kg (3 reps) – 85 kg (3 reps) PB – 90 kg (1 rep) PR

Power snatch (2 reps): 45-55-60-60-60-60-60 kg

Snatch high-pulls: 3 x 3 reps @ 80 kg

WOD

5 min AMRAP:

10 power cleans @ 45 kg
7 strict handstand push-ups
5 burpees

- 2 min break –

5 min AMRAP:

12 power cleans @ 40 kg
9 kipping handstand push-ups
6 burpees

* goal: beat 1st round

Score:

Round # 1: 3 rounds + 6 power cleans

Round # 2: 3 rounds + 12 power cleans + 3 HSPUs

Skills

EMOTM x 6 min:

6 butterfly pull-ups
10 alternating pistols

Endurance

3 km running

Distance biked

2 x 12 km

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25th JUL 2014: 1RM back squat @ 117,5 kg, 1RM power snatch @ 65 kg + more PRs….

25 Jul

Fast training today. It’s my son, Carl’s birthday today. He’s turning 4!

Finishing week 4 today of my 9 week lifting program leading up to the World Championships in Weightlifting for masters in 5 weeks (I’ll be lifting Monday, 1st SEPT 2014).

Still hitting a lot of PRs. I love it!

Endurance

3 km running

Lifting

Back squats: 95 kg (3 reps) – 105 kg (3 reps) – 110 kg (1 rep) – 117,5 kg (1 rep) PR

Back squat (5 reps): 105-105-105-100-100 kg

Power snatch: 45 kg (3 reps) – 50 kg (3 reps) – 53 kg (3 reps) – 60 kg (1 rep) – 63 kg (1 rep) PR – 65 kg (1 rep) PR

Power clean + power jerk (3+1 rep): 57,5 kg – 68 kg – 70 kg – 73 kg PR

Shoulder press (5 reps): 43 PR -42-42-41 kg

Romanian deadlifts (4 reps): 87,5 kg x 2 – 92,5 kg x 2

BW stuff

Strict pull-ups (5 reps) @ 2,5 kg – 5 kg – 7,5 kg

Distance biked

2 x 7 km

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Pics: Our new lifting suit + weighted pull-ups from today’s training.

24th JUL 2014: 2RM squat snatch @ 67,5 kg, running + quick WOD

24 Jul

Another early morning session! Super tired, so I’m surprised that the lifting + PRs were easy.

Lifting

Front squat (4 reps): 65-80-85-90-95 kg PR

Squat snatch (2 reps): 45-55-60-65-67,5 kg PR

C&J (2+1 rep): 57,5-67,5-77,5-80-80 kg

Clean pulls: 4 x 4 reps @ 82,5 kg

Good mornings: 4 x 8 reps @ 50 kg

Endurance

3 km running

WOD

For time:

21 GHD sit-ups @ 14 lbs medball
15 power snatch @ 50 kg
9 burpee over the box jumps 30”

Time: 6:18 min

Cool down

15 GH raises
55 Russian twists @ 12 kg KB
55 sit-ups @ 12 kg KB
3 min rowing

Distance biked

2 x 12 km

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Pic from yesterday’s bar muscle-up, pull-ups and thrusters WOD!

23rd JUL 2014: Thrusters @ 30/40/50 kg + pull-ups/C2B/bar muscle-ups

23 Jul

Super early morning session on a sunny summer day. Gotta love it!

Endurance

5 x 600 m run

* rest 1:1

WOD # 1

4 individual rounds:

30 double-unders
20 wallballs @ 14 lbs
15 KB swings @ 16 kg
10 T2B

* rest 1 min between rounds

All unbroken!

WOD # 2

Then, I did a CrossFit Games-inspired WOD with the crew at the local box, Gladsaxe CrossFit. Good fun + tough!

For time:

21-15-9 reps:

Thrusters @ 30 kg
Pull-ups

Split time: 4:30 min

Then

15-12-9 reps:

Thrusters @ 40 kg
C2B pull-ups

Split time: 11 min (running clock)

Then

12-9-6 reps:

Thrusters @ 50 kg
Bar muscle-ups

Final time: 33:52 min RX

Thrusters were light. Did all of them unbroken. Bar muscle-ups took FOR EVER. I was tired at that point, and didn’t know if I could RX the WOD, so I’m happy that I managed!

Finisher

55 sit-ups @ 12 kg KB
55 Russian twists @ 12 kg KB
15 GH raises

Distance biked

2 x 2,7 km

Now, off to cirkus with my son, a swim in the ocean and BBQ dinner with good friends tonight #HighOnLife

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Recent PRs

22 Jul

Quite a few PRs from my last 2 weeks of training and competing… Listing them here so I can remember them after my vacation as well!

Squat snatch: 3RM @ 65 kg

Squat snatch from hang: 1RM @ 70 kg

Power snatch: 3RM @ 60 kg

Overhead squat: 3RM @ 85 kg

Snatch balance: 1RM @ 92,5 kg, 2RM @ 87,5 kg, 3RM @ 82,5 kg

Back squat: 3RM @ 115 kg, 5RM @ 110 kg

Front squat: 1RM @ 102,5 kg, 3RM @ 100 kg

Bench press: 1RM @ 82,5 kg, 2RM @ 80 kg, 5RM @ 73 kg

‘Helen’ in 8:42 min

‘The Seven’ in 25:56 min

Strict HSPUs: 30 reps

… and my weak spot – muscle-ups: 20 reps in a 20 min EMOTM-WOD.

I love it!

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22nd JUL 2014: 2RM bench press @ 80 kg, 5RM bench press @ 73 kg

22 Jul

Super early morning session before going to the beach!

Endurance

6 individual rounds:

400 run
10 burpees

* 1 min rest between rounds

Warm-up

15 strict pull-ups
3 Turkish get-ups @ 20 kg (with each arm)

Lifting

Snatch balance: 65 kg (3 reps) – 77,5 kg (3 reps) – 82,5 kg (3 reps) PB – 88 kg (1 rep)

Back squat (4 reps): 75-85-95-100 kg

Power snatch: up to 3 x 3 reps @ 55 kg

3 power cleans + 1 power jerk: 62,5 kg – 67,5 kg – 72,5 kg

Bench press (2 reps): 77,5 kg PB – 80 kg PR – 80 kg

Bench press (5 reps): 67,5 kg – 73 kg PR – 67,5 kg x 2 – 65 kg

Romanian deadlifts: 4 x 5 reps @ 72,5 kg

Push press (9 reps) @ 53 kg

Core

15 GHD back ext @ 10 kg
55 sit-ups @ 16 kg KB

Distance biked

2 x 7 km

I was super tired today, so happy with my lifting results!

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21st JUL 2014: ‘Helen’ + 3RM front squats @ 100 kg!

21 Jul

Morning training at the local CrossFit Box, Gladsaxe CrossFit! Great crew.

Warm-up

400 m run
12 strict pull-ups
3 min rowing
3 Turkish get-ups @ 16 kg (each arm)

Lifting

Front squats: 90 kg (3 reps) – 95 kg (3 reps) – 100 kg (3 reps) PR – 100 kg (2 reps) PB – 102,5 kg (1 rep x 2) PB – 100 kg (1 rep)

Back squats: 5 x 5 reps @ 100 kg

Skills

2 x 5 strict pull-ups + 10 butterfly pull-ups

WOD # 1

EMOTM x 14 min:

1-10 min: 3 deadlifts @ 90 kg + 3 strict handstand push-ups

11+12 min: 4 deadlifts @ 90 kg + 4 strict handstand push-ups

13+14 min: 5 deadlifts @ 90 kg + 5 strict handstand push-ups

WOD # 2

‘Helen’

3 rounds:

400 m run
21 high KB swings @ 16 kg
12 butterfly pull-ups

Time: 8:42 min

All time best result. My previous best was 10:54 min. Still lots of room for improvement. I love it!

Lifting

2 squat cleans from above knees + 1 jerk: 55-67,5-75-80 kg

3 clean pulls from hang (below knee): 100-105-105 kg

Finisher

40 sec L ring-sit hold
120 sec plank hold
15 back ext
60 V-ups
100 bicycle crunches

Distance biked

2 x 2,7 km

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20th JUL 2014: ‘The Seven’

20 Jul

Not lifting this weekend…. I’ve had a heavy week. Decided to do a ‘hero WOD’ instead!

Endurance

2,7 km running

WOD

‘The Seven’

7 rounds for time:

7 handstand push-ups (did them EROM)
7 thrusters @ 40 kg
7 K2E
7 deadlifts @ 80 kg
7 burpees
7 KB swings @ 24 kg
7 pull-ups

Time: 25:56 min

I think my old result was 40:something min. OK improvement. All unbroken – just tired today!

Endurance

2,7 km run

That’s it!

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