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.

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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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14th OCT 2014: Photo shoot, squats, WOD + burger date

14 Oct

Started the day with a photo shoot for www.bodystore.dk’s next magazine. Fun!

Lifting

Front squats (5 reps): 45-65-75-75-75-70-70 kg

Strength

3 rounds:

15 push press @ 2 x 16 kg DBs
15 rows @ 16 kg DB (right)
15 rows @ 16 kg DB (left)

WOD

…. no rest after strength part….

10 hang power snatch @ 40 kg
20 HSPUs
30 squat cleans @ 40 kg
50 wallballs

Total time: 13’ish min

Tough combination. Especially after 150’ish HSPUs yesterday!

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Lunch at Bronx Burger Bar with Polle & Karina. Good stuff!

13th OCT 2014: ‘Strength in Depth’ WOD # 3 + misc

13 Oct

Did the last WOD for the ‘Strength in Depth’ qualifier today. It’s a team (12 person) online competition with a final in Bath (UK). Our team – Team Butcher’s – is in 1st place after 2 WODs.

WOD

For total time in the full team of 12 persons:

PART 1
50-40-30-20-10
Deadlift (100/70kg)
Handstand Push-ups
(Time cap: 15 Minutes)

PART 2
250 Wallball (10ft/9ft; 9kg/6kg)
Completing 5 Burpees at the top of every minute.
(Time cap: 18 Minutes)

PART 3
50-40-30-20-10
Thrusters (40/30kg)
Chest to bar Pull Ups
(Time cap: 15 Minutes)

PART 4
75 Clean and Jerk (60/40kg)
3 Bar burpees to be completed after every completed set of Clean and Jerk.
(Time cap: 15 Minutes)

I did part # 1 With Rasmus and Gerhard. I contributed with lots og HSPUs. Had 2 super cool team buddies.

Strength

Back squats (6 reps): 45-65-75-85-85-85-85 kg

Skills

3 x 30 sec C2B hold

3 x 7 pull-up negatives (5 sec down)

3 x 7 strict HSPUs

That’s it. Tired today. Have the day off tomorrow. I love it!

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Our ‘Strength in Depth’ team!

12 OCT 2014: Gymnastics focus today!

12 Oct

Training at Butcher’s Lab with sweet Polle today. Still lots of abs-doms. Funny.

Lots of skills/gymnastics today!

Endurance

3 km running

Gymnastics

Still focusing on pulling strength.

3 x 7 negative pull-ups (5 sec down)

3 x 7 strict supine ring rows

3 x 10 ring dips

WOD

3 rounds:

15 pull-ups
15 KB swings @ 24 kg

Then

10 hang power snatch @ 40 kg
20 HSPUs
30 hang power cleans @ 40 kg
40 push-ups
50 deadlifts @ 40 kg

14’ish min?? (the timer stopped)

Pull-ups: in 1/2/2 sets. Hang power snatch: in 2 sets. Hang power clean: in 2 sets. DL: in 2 sets. HSPUs: unbroken. Push-ups: in 5 sets.

Skills

2 rounds:

5 TGU (right) @ 16 kg KB
5 skin the cat
5 TGU (left) @ 16 kg KB
5 false grip ring pull-ups to sternum

Then

False grip ring pull-ups: up to 20 reps in total

Supposed to be 4 rounds, but tired in the core, so I decided to get the 20 reps pull-ups done and stopped on top with the rest.

Gymnastics

3 x 15 m handstand walk

Cool down

400 m jog

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11th OCT 2014: Lifting + interval runs

11 Oct

Abs-doms after yesterday’s thrusters with top hold on the toes. Funny!

Lifting

Practising finish and contra in my lifts. It went super fine yesterday and today.

Snatch with stop over knee: up to 3 x 5 reps @ 50 kg

Clean bolt: up to 3 x 3 reps @ 60 kg

Back squat: up to 4 x 4 reps @ 85 kg

BW strength

3 x 7 negative pull-ups (5 sec down)

70 Russian twists @ 15 kg

Intervals

Interval run with Søren & Polle!

5 x 400 m run

* rest 1:1

Good energy!

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