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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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