1st November 2013: HEAVY FRIDAY!

Trained at The Gym in their prime time = lots of disturbing elements and perfect for practising focus and aggression in my lifts. Went much better than expected. Thanks to Karim, Kyle, Ozzy and spotters for helping out today!

Warm-up

20 rev hyper
20 push-ups
20 V-ups

Lifting

Snatch balance: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 70 kg (2 reps) -75 kg (2 reps) – easy!

Bench press (wide grip with stop): 50 kg (5 reps) – 60 kg (5 reps) – 65 kg (3 reps) – 70 kg (2 reps) – 72,5 kg (1 rep) – 75 kg (1 rep) – 77,5 kg (1 rep) – yay!

Back off bench press (wide grip with stop): 3 x 10 reps @ 50 kg

Deadlifts: 70 kg (5 reps) – 100 kg (3 reps) – 110 kg (2 reps) – 120 kg (2 reps) – 125 kg (1 rep) – 130 kg (1 rep) – I feel that I have at least 10 kg more to in me! Stopped @ 130 kg because I did 60 deadlifts @ 90 kg in yesterday’s WOD. Playing it safe!

Clean pulls: 90 kg from the floor (4 reps x 2) – 90 kg from deep hang, below knees (4 reps x 2)

Back squats: 55 kg (5 reps) – 85 kg (5 reps) – 95 kg (4 reps) – 105 kg (3 reps x 2) – again yay!

Pump

Reverse hyper: 4 x 10 reps @ 10 kg

Then

5 rounds:

10 seated close grib cable rows @ 50 kg
10 hamstring curls @ 20 kg (last 4 reps in each set: 5 sec down)

Gymnastics

Strict handstand push-ups: 15-15-15 reps

Strict C2B pull-ups: 5-5-5 reps

Fun

Kyle challenged me for a 1 rep max strict C2B chin-up challenge. He gave me a 25 kg handicap, and we tied!

1RM strict C2B chin-up: 25 (fail) -10-15-20-25 kg

Happy to get the 25 kg in the end!

Cool down

50 Russian twists @ 16 kg KB

400 m row

Distance biked

2 x 11 km

Helsingborg (Sweden)

Ditte and I are in Helsingborg (Sweden) to teach at Northern Spirit's 'Girls Only Camp' with Emma, Louise and Patricia.

Warm-up:

100 cal row

Lifting:

Snatch complex: 1 power snatch + 1 squat snatch + 1 overhead squat up to 60 kg

http://youtu.be/vItVuc6Biw8

Power snatch: up to 65 kg (PB) - quite effortless. Yay!!

C&J complex: 1 squat clean + 2 front squats + 1 jerk up to 75 kg

Push-ups:

10 x 10 reps push-up variations

Conditioning:

5 rounds:

400 m row
4 power snatch @ 50 kg
10 burpees

Push-ups:

10 x 10 reps push-up variations

3rd November 2013: Great Sunday training

Training @ Butcher’s Lab with good friends. Great to be pushed in both skills work and in the WOD + getting some ring skills work done!

Skills

Muscle-ups: 6 x 1 rep (strict + slow excentric)

The most reps I’ve done so far in 1 day – and not at all to failure!

Medball sit-ups: 3 x 20 reps @ 20 lbs

Pump

5 rounds:

5 strict pull-ups @ 5 kg

5 strict ring dips @ 5 kg

Warm-up

EMOTM x 5 min:

7 wallballs @ 20 lbs
3 burpees
7 kipping T2B

T2B were easy today. I love it!

More gymnastics

3 rounds:

5 strict handstand push-ups (stomach against wall)

20 Russian twists @ 16 kg

Then

Handstand walk x 2: 15 – 8 meter

Conditioning

5 rounds:

200 m row
6 C2B pull-ups
6 hang power cleans + 1 jerk @ 65 kg
8 kipping HSPUs

All rounds sub 2:00 min – against Polle, Søren and Monsrud. Good mental practise to focus on my own performance. Hang power cleans felt a little heavy today. Broke them all up in 2 sets. The rest went fine.

Cool down

L-sit hold (paralettes): 3 x 30 sec

800 m run

4th November 2013: One of my best lifting days ever!!!

During the past couple of weeks, I’ve been analyzing my performance – and my result is that I can push harder if i focus even more and start working on the mental part as well, which I’ve been fighting a little with. I’ve gotten some tools, which I’m implementing in my training, and it works quite well!

Warm-up

15 V-ups
15 push-ups
15 rev hyper

Then

3 rounds:

10 UB butterfly pull-ups (easy)
10 alternating pistols (easier than ever)

Lifting

Squat snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (2 reps) – 65 kg (2 reps x 2) – 67,5 kg (2 reps)

The lifts were good – and with great speed and balance. I was able to adjust technically while working up to some heavy doubles and keeping my mind cool. I love it!

C&J: 45 kg (2+2) – 65 kg (2+2) – 75 kg (2+2) – 80 kg (1+1 x 2) – 85 kg (1+1)

The C&J @ 85 kg was my best lift EVER. Great balance in both the clean, the dip and the jerk. Felt like 65 kg. I was also mentally on top in that lift and not stresssing/worrying about anything else than lifting!

Front squats: 45 kg (5 reps) – 60 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps) – 90 kg (4 reps) – 95 kg (3 reps)

Snatch high-pulls: 4 x 4 reps @ 55 kg

Conditioning

For time:

50 butterfly pull-ups
50 kipping handstand push-ups

Time: 3:02 min

Pull-ups: 15-10-10-5s for the rest. Handstand push-ups: 50 unbroken and easy!

Abs

50 Russian twists @ 16 kg
50 sit-ups

Distance biked

2 x 10 km

The CrossFit celeb couple, Frederik Æ and Anníe, guested IK99 Weightlifting Club today. Great inspiration to train with the best!

SarahLTK skrev:and my result is that I can push harder if i focus even more and start working on the mental part as well, which I’ve been fighting a little with. I’ve gotten some tools, which I’m implementing in my training, and it works quite well!

Er det noget du er villig til at dele?

HeltVildtSmuk skrev:

SarahLTK skrev:and my result is that I can push harder if i focus even more and start working on the mental part as well, which I’ve been fighting a little with. I’ve gotten some tools, which I’m implementing in my training, and it works quite well!

Er det noget du er villig til at dele?

For mig handler det om at lukke al 'hvid støj' ude (og alene dette giver vel kun mening for mig). Der findes forskellige værktøjer hertil, og det handler vel om, hvad der virker for den enkelte, tænker jeg.

Enig, og jeg kunne godt tænke mig at vide hvilke værktøjer du gør brug af, hvis det er muligt at forklare, eller blot hvordan du har fundet frem til dem (internettet (link!)/coaches/venner, whatever), så kan jeg selv rode lidt rundt med det.

Det er blot af ren interesse, jeg kunne meget godt tænke mig at lære at fokusere endnu bedre (aka lukke hvid støj ude).

HeltVildtSmuk skrev:Enig, og jeg kunne godt tænke mig at vide hvilke værktøjer du gør brug af, hvis det er muligt at forklare, eller blot hvordan du har fundet frem til dem (internettet (link!)/coaches/venner, whatever), så kan jeg selv rode lidt rundt med det.

Det er blot af ren interesse, jeg kunne meget godt tænke mig at lære at fokusere endnu bedre (aka lukke hvid støj ude).

Det er lidt forskelligt fra situation til situation, hvad jeg gør brug af. Jeg sparrer lidt med en mental coach nu og har tidligere brugt en anden. Det er jo meget en smagssag, hvem man lige klikker med.

Jeg har pt nogle visuelle værktøjer og nogle sætninger, jeg bruger.

Ham jeg bruger nu tager ikke nye ind, men jeg har tidligere brugt Janne Mortensen fra www.klinik.dk, som er skide god og har givet mig alle basisværktøjerne!

5th October 2013: Early morning + late night sessions

Another super early training!

Warm-up

500 m row

Then

3 rounds:

10 GHD sit-ups
10 GHD back ext

Then

5 strict pull-ups
5 strict ring dips

Gymnastics

Muscle-ups: 2 strict reps

5 x 5 MU transitions off high boxes to Russian dip

Then

3 rounds:

20 sec ring pull-up hold
20 sec deep dip hold

Then

Paralette L-sit to tuc hold x 5 sets

http://youtu.be/weV9mDFSb1k

Then

3 rounds:

20 sec front lever hold/active hang
3 x back lever hold to roll-up + 10 sec tuck back lever hold

Then

60 sec handstand hold (stomach against the wall)

Then

3 rounds:

10 x Handstand balancing (stomach against wall)
10 x Handstand balancing (back against wall)

Then

3 x handstand walk: 10-8-15 m

Conditioning # 1

5 rounds for time:

200 m run
12 T2B
200 m run
12 power cleans @ 50 kg

Time: 22:30 min

T2B: unbroken. Power cleans: 2 sets each round. Running: closer to 300 m.

Cool down

3 min row

Conditioning # 2

9-15-21 reps:

Push press @ 30 kg
KB swings @ 24 kg

Time: 3:31 min

KB swings: unbroken. Push press: 9/15/5-5-6-5. Burned out in the shoulders in the last round.

Cool down

5 min row

Gymnastics

3 rounds:

10 strict handstand push-ups
10 ring dips
10 strict pull-ups

---BREAK---

Late evening training!

Warm-up

15 push-ups
15 V-ups
Stretching

Lifting

Front squats (5 reps): 85-85-85-90 (4+1)-85 kg

Bench press, wide grip with stop (3 reps): 65-67,5 kg x 5 sets

Lifting went quite fine. I practised signals in bench press for my raw powerlifting meet (TSK) end November 2013. Trained with Ozzy - great focus + spot!

Gymnastics

Back activated strict C2B chin-up: 5 x 3 reps @ 5 kg

Rack dips: 5 x 5 reps @ 5 kg

BB

5 rounds:

10 seated close grip cable rows @ 50 kg
10 hamstring curls @ 20 kg

Cool down

500 m rowing

Distance biked

14 + 16 + 6 + 6 km

Startlister til Senior Øst (VL)

Så er startlisterne til Senior Øst ude (Næstved 16. November 2013).

Vi bliver 7 ladies i 69 kg klassen. Skal nok blive spændende.

Startlister kan ses på www.weightlifting.dk

Ik99 stiller med ikke mindre end 13 løftere. 7 ladies og 6 herrer. Not bad at all.

6th November 2013: Weightlifting + active recovery

Warm-up

3 rounds:

10 rev hyper
10 push-ups
10 alternating pistols
10 V-ups

Lifting

Power snatch from knees: 35 kg (3 reps) – 40 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps) – 60 kg (1 rep x 2) – light!

Squat clean bolt: 45 kg (3 reps) – 55 kg (2 reps) – 65 kg (2 reps) – 75 kg (2 reps x 2) – 80 kg (1 rep x 2) – light!

Front squats: 45 kg (5 reps) – 65 kg (4 reps) – 75 kg (3 reps) – 85 kg (3 reps) – 95 kg (3 reps) – easy!

Shoulder press: 5 x 3 reps @ 45 kg

Jumps @ 15 kg: 4 x 5 reps

Recovery

200 m swimming and sauna! Body and mind feels great now!

Distance biked

2 x 10 km

7th November 2013: Bench press PR day!

Warm-up

500 m rowing

Then

3 rounds:

10 alternating pistols
10 butterfly pull-ups

Lifting

Back squats: up to 5 x 3 reps @ 100 kg

Bench press (wide grip with stop): 50 kg (5 reps) – 60 kg (5 reps) – 65 kg (3 reps) – 70 kg (2 reps x 2) – 72,5 kg (1 rep) – 76 kg (1 rep) – 80 kg (1 rep) PR with stop – back-off: 10 reps @ 50 kg

Worked with focus and a tight core in the bench press. 80 kg got up quite easily without lifting my ass from the seat. 80 kg is the Danish record in my weight class (powerlifting) + 5 kg. Not bad!

Skills

2 rounds:

8 front rack walking lunges @ 55 kg
10 kipping T2B

Conditioning

7 min ladder (1,1-2,2 etc of):

Thrusters @ 40 kg
Burpees

Result: 10 thrusters + 5 burpees

Gymnastics

Weighted pull-ups: 10 x 2 reps @ 10 kg

Weighted dips: 6 x 5 reps @ 10 kg

Dips went better than ever!

Cool down

3 min rowing

100 Russian twists @ 16 kg
60 sit-ups

Gymnastics

Strict handstand push-ups: 10-10-18 reps PR

Distance biked

10 + 8 + 6 km

Pic

New outfit from Casall. Pink PR tights. I love it!

SarahLTK skrev:

image.jpg

7th November 2013: Bench press PR day!

Warm-up

500 m rowing

Then

3 rounds:

10 alternating pistols
10 butterfly pull-ups

Lifting

Back squats: up to 5 x 3 reps @ 100 kg

Bench press (wide grip with stop): 50 kg (5 reps) – 60 kg (5 reps) – 65 kg (3 reps) – 70 kg (2 reps x 2) – 72,5 kg (1 rep) – 76 kg (1 rep) – 80 kg (1 rep) PR with stop – back-off: 10 reps @ 50 kg

Worked with focus and a tight core in the bench press. 80 kg got up quite easily without lifting my ass from the seat. 80 kg is the Danish record in my weight class (powerlifting) + 5 kg. Not bad!

Skills

2 rounds:

8 walking lunges @ 55 kg
10 kipping T2B

Conditioning

7 min ladder (1,1-2,2 etc of):

Thrusters @ 40 kg
Burpees

Result: 10 thrusters + 5 burpees

Gymnastics

Weighted pull-ups: 10 x 2 reps @ 10 kg

Weighted dips: 6 x 5 reps @ 10 kg

Dips went better than ever!

Cool down

3 min rowing

100 Russian twists @ 16 kg
60 sit-ups

Gymnastics

Strict handstand push-ups: 10-10-18 reps PR

Distance biked

10 + 8 + 6 km

Pic

New outfit from Casall. Pink PR tights. I love it!

Pink PR Panda!!!!
Fan!!!

Tak, Riis!

Strong PR, woman! Ser frem til at bevidne en mindst ligeså tung bænk til TSK!

T-pain skrev:Strong PR, woman! Ser frem til at bevidne en mindst ligeså tung bænk til TSK!

Thanks! Det hele skal jo lige gå op i en højere enhed, men jeg kan mærke at det går fremad for rookie SLeren :-)

Du er dygtig for tiden Young Sarah!
Jeg er glad

BigOzzy skrev:Du er dygtig for tiden Young Sarah!
Jeg er glad

TAK, ven! Jeg har jo lært det hele af dig + Karim. Lækkert at I gider at lære fra jer! Nu skal jeg bare deropad til de næste stævner...

8th November 2013: Heavy Friday!

As of today, the strong and very talented Karina Hauge and I are training together on heavy days. Shall be fun, challenging, and for sure for the better for both of us!

Warm-up

2 rounds:

15 push-ups
15 V-ups
15 rev hyper

Lifting

Front squats: 45 kg (5 reps) - 55 kg (5 reps) - 65 kg (5 reps) - 75 kg (4 reps) - 85 kg (4 reps) - 90 kg (4 reps)

Snatch: 35 kg (3 reps) - 45 kg (3 reps) - 55 kg (2 reps) - 60 kg (2 reps) - 64 kg (2 reps) - 70 kg (1 rep x 2) - 70 kg (1 rep x 2, fail) - 55 kg (1 rep)

C&J: 45 kg (2+2) - 65 kg (2+2) - 75 kg (1+1) - 80 kg (1+1) - 85 kg (1+1, super light) - 89 kg (1+2)

http://youtu.be/mlckClXjnUU

Snatch: OK - and the 2 first lifts @ 70 kg were light. Then I lost it a little.... Still 2 super safe lifts @ 70 kg. C&J: up to 85 kg was lighter than ever. Did press out in the first rep @ 89 kg, so I figured I would go for a second try on the jerk. Not bad!

Back squats (5 reps): 55-65-75-85-95-95-100-100 kg

Gymnastics

3 rounds:

10 butterfly pull-ups
15 alternating pistols

Fun

Playing with free standing handstand push-ups and weightlifting style handstand push-ups (deficit, hands on a bench)

http://youtu.be/F0wXEkD7NEg

Distance biked

2 x 10 km

Butcher's Classics 4.0

Her er lige en super fed video fra Butcher's Classics 4.0, som Sidsel og jeg var så heldige at vinde som team.

Great memories!

http://youtu.be/4XIjX6kcK2A

9th November 2013: Lifting and spa day!

Another training with the strong and talented miss Karina Hauge!

Warm-up

2 rounds:

15 V-ups
15 push-ups
Back/pelvis stretch

Lifting

Snatch balance: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps) – 80 kg (1 rep x 2) – 85 kg – felt super light!

Squat clean bolt: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps x 2) – 80 kg (1 rep x 3)

Back squats: 65 kg (5 reps) – 85 kg (4 reps) – 95 kg (3 reps) – 105 kg (3 reps) – 107,5 kg (3 reps) – no big deal!

Snatch high-pulls: up to 4 x 3 reps @’60 kg

Afternoon

2 hours of spa with Karina incl sauna, steem bath, and contrast showers

Then

1,5 hours of teaching at an event for Casall with Ditte (lots of resistance sprints with parachute = super fun)

Distance biked

10 km

10th November 2013: Lots of personal goals achieved today!

Warm-up

500 m row

3 rounds:

10 UB butterfly pull-ups
10 alternating pistols

Gymnastics

Focus of the day: ring muscle-ups

Strict: 7 x 1 rep

Kipping: 5 x 1 rep

Ditte taught me to kip in a controlled way today. I love it – and it feels SO easy compared to strict muscle-ups! Then Ditte and I discussed, that I would be quite complete as an athlete, if only I could do bar-MUs…..

Deadlifts (3 reps, no touch and go): up to 105-115-120-120-120-115 kg – better than ever!

Conditioning

3 rounds:

400 m row
7 power snatch @ 45 kg

Time: 9′ish min

Power snatch: 6-1 rep each round. Sweet WOD!

Gymnastics

Strict weighted ring dips @ 10 kg: 6 x 5 reps

Quite an increase in strength!

Strict back activated C2B chin-ups @ 10 kg: 4 x 2 reps – 1 x 3 reps

BREAK

Warm-up

2 rounds:
250 m rowing
3 kipping muscle-ups

Gymnastics

Bar-MU practise: Today was the day!!!

I did 3 x 1 rep

http://youtu.be/9yLU9_YPbvQ

I LOVE IT!!!

Interval sprints

2 x 600 m

2 x 400 m

2 x 200 m

Felt light and fast!

Fun

Overhead carry: barbell @ 20 kg + 2 x 20 kg KBs in power bands

Handstand walk: 3 x 15 m

Distance biked

2 x 10 km

Thoughts

Happy about deadlifts, muscle-ups and bar muscle-ups. My CrossFit and running is so much better now – and I still lift the same/more. What a great day!

11th November 2013: Prepping for Saturday’s oly lifting meet

Prepping for Saturday’s oly lifting meet. Lifting up to a little under start weights.

Warm-up

2 rounds:

15 push-ups
15 rev hyper
15 V-ups

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (2 reps) – 65 kg (2 reps) – 68 kg (1 rep x 3) – easy!

C&J: 45 kg (2+2) – 65 kg (2+2) – 75 kg (2+2) – 80 kg (1+1 x 2) – super light!

Front squats: 60 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps) – 90 kg (4 reps) – 95 kg (3 reps) – great position and light!

Mindset: Great!

Skills

2 rounds:

8 kipping T2B
8 alternating overhead pistols @ 15 kg barbell

Conditioning

5 min ladder (1,1-2,2 etc) of:

Thrusters @ 35 kg
Burpee box jumps 20”

Result: 7 + 7 reps

Skills WOD

For time:

9-6-3 burpees
3-2-1 MUs

Time: 3:15 min

My first ‘real’ WOD with muscle-ups! Celebrated it by doing 1 strict afterwards!

Abs

60 Russian twists @ 16 kg KB
60 sit-ups

Distance biked

2 x 10 km

12th November 2013: Gymnastics and a little strength

I’m not doing so much this week due to the lifting meet in Saturday. I like to move though, so I’m just doing shorter and lighter versions of my normal training.

:::GYMNASTICS SESSION::::

Warm-up

3 min rowing
3 min jump rope (singles)
15 push-ups
15 V-ups
Stretching
5 ring dips
5 back activated C2B ring chin-ups

Gymnastics

Muscle-ups: 5 reps (1 kiping, 4 strict)

5 rounds:

Legless rope climb up and down (see video)
5 russian dip transitions
5 triceps activated push-ups

http://youtu.be/46OBD3B8XaM

Then

3 rounds:

3 rep “skin the cat” (incl 10 sec hold in back lever L-hold and roll back to 10 sec hold in front lever tuck hold)
In paralettes: 10 sec L-sit hold to handstand hold 10 sec to L-sit hold

Then

Handstand balancing (freestanding): 3 x 10 reps
Handstand walk: 12-15-10 meters

Then

Headstand fun and capoeira moves

Skills WOD

For time:

9-6-3 burpees
3-2-1 muscle-ups

Time: 4:15 min

Slower than yesterday by 1 min, but today it was done after 1 strict hour of gymnastics. Not bad at all. Had 1 miss and some where I had to fight more. Great mental practise.

:::LIGHT STRENGTH SESSION:::

Warm-up

3 min rowing
10 push-ups
10 rev hyper
10 V-ups

Lifting

Front squats: up to 5 x 5 reps @ 87,5 kg (+2,5 kg from last week) – great progress (+2,5 kg each week the past 4 weeks)

Bench press, wide grip with stop (3 reps): 60-62,5-65-67,5-67,5-70 (2+1) kg

Abs

60 russian twists @ 16 kg
60 sit-ups

More gymnastics

Strict handstand push-ups: 10-10 reps
Strict pull-ups: 5-5 reps

Distance biked

14 + 5 + 5 + 12 km

13th November 2013: Weightlifting + intervals

Needed to clear the head after work today, and the weather was great and sunny, so I started my training with some intervals.

Intervals sprints

2 x 600 m

* rest: 90 sec

2 x 400 m

* rest 60 sec

2 x 200 m

* rest 45 sec

Light and fast!

Warm-up

2 rounds:

15 V-ups
15 rev hyper
15 push-ups

Lifting

Power snatch: 35 kg (3 reps) - 40 kg (3 reps) - 45 kg (3 reps) - 50 kg (2 reps) - 55 kg (2 reps) - 60 kg (1 rep x 6)

Worked on my starting position @ 60 kg. Have to adjust slightly after I've lost weight. Great pull.

Power clean + push jerk: 45 kg (2+2) - 55 kg (2+2) - 65 kg (2+2) - 70 kg (1+2) - 75 kg (1+2 x 3) - super light!

http://youtu.be/Glc8-66nf4A

Video: @ 65 kg! A friend (non-weightlifter) asked me to show a few power cleans. Might as well share the video here...

Front squats: 45 kg (5 reps) - 65 kg (5 reps) - 75 kg (4 reps) - 80 kg (3 reps) - 85 kg (3 reps)

Jumps from squat position @ 15 kg barbell: 3 x 4 reps

Nothing crazy prior to Saturday's lifting meet!

Distance biked

15 km

14th November 2013: Active recovery day

My challenge is normally resting leading up to lifting meets/competitions in general. Today I’m actually enjoying not doing much! The sun is out (or at least was….), and I’m in a great mood!

Active recovery:

3 min handstand hold fun

3,6 km running (13 km/hour pace) – felt light!

Mental prepping for Saturday’s lifting meet (routines, mood etc)!

A little foam rolling (yes – I actually did that…)

Distance biked:

2 x 12 km

That’s it!

Tomorrow: Light lifting!

15th November 2013: Light pre competition training

Weightlifting meet tomorrow. I’m In great mood and have lots of energy. I love it! Light training prior to tomorrow’s oly lifting meet.

Warm-up

2 x

15 push-ups
15 rev hyper
15 V-ups

Lifting

Snatch: 35 kg (3 reps) – 40 kg (2 reps) – 45 kg (2 reps) – 50 kg (2 reps x 2) – 50 kg (1 rep)

C&J: 35 kg (2+2) – 45 kg (2+2) – 55 kg (2+2) – 65 kg (1+1 x 2)

Front squats: 45 kg (4 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps x 2)

I’m ready!

Distance biked

2 x 10 km

Finished the day with contrast showers. Feels great (…afterwards)! Looking forward to a fun day tomorrow with lots of weightlifting friends and great weightlifting!

Pic: 90 kg C&J from my last oly lifting meet In October 2013.

16th Nov 2013: Qualifications to the European Championships in Weightlifting

What a day.... I'll start from the chaotic beginning. I was late and playing with dinosaurs and eating breakfast with my 3 year old son, when Julius from my weightlifting club picked me up at 07:45AM.

The lifting meet was in Næstved (1:15 hours drive from Copenhagen). I had all week been well below 69 kg, but at the test weigh-in this morning, I was at 69,1 (that time of the month...) What to do?? I stripped down to (almost/I would say) nothing and stood outside in the cold, Danish morning freezing while my coach told stories about freezing from his time in the army. Had to repeat this twice before I hit 69,0 kg on the spot!

Our group was the 3rd out of 4 groups, so I had to wait until 13:30 to warm up.

My goal was to make a total of 162 kg, which ment qualification to the European Championships in Weightlifting for Seniors in Israel (April 2014).

It went like this....

Snatch

70-73 (fail) -73

First time I'm snatching 73 kg @ 69 kg body weight. I've been working on fighting negative thoughts, and it worked really well - especially when coming back after failing the 2nd attempt! I love it!

http://youtu.be/zpNxhOeaeTY

Clean & jerk

86-89-91

I qualified at 89 kg and managed to keep my head cool and focus on getting the 91 kg as well. 91 kg is a new overall PR by 1 kg.

http://youtu.be/8ew08abn2u4

Total: 164 kg

Total PR by 3 kg in the 69 kg class.

Sinclair: 205,79 points

Also my best sinclair score to date!

Thanks

Thanks to coaches, family and friends for supporting me. I'm super happy today!

Her er videoerne i god kvalitet!

Snatch:

http://youtu.be/WcaoRyQQUpU

http://youtu.be/uasJxzV4ehw

http://youtu.be/XFYOu-bXjrM

C&J:

http://youtu.be/KEt7klBfCds

http://youtu.be/gduqa0Xcgd4

http://youtu.be/X9uKTlJ8o4k