17th NOV 2013: Easy training after yesterday’s oly lifting meet

All stars training (all the IK99 lifters from yesterday’s lifting meet) @ Butcher’s Lab today. Not in the mood for doing much today, so I chilled and did a little. Feels good to move again though! Still super happy with yesterday’s result and qualification to the European Championships in Weightlifting in Tel-Aviv, Israel (April 2014).

Skills warm-up

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

Not for time – but went super fine. Some MUs strict, some kipping!

Gymnastics

3 rounds:

Strict handstand push-ups: 15-13-21 reps

10 weighted ring dips @ 10 kg

5 back activated C2B chin-ups @ 10 kg

Conditioning

3 rounds:

250 m row
12 T2B
12 power cleans @ 50 kg

Julius and Søren pushed and paced me. Went fine!

Running

3,5 km running @ 13 km/h pace

Distance biked

14 + 4 + 7 km

Og her følger et kort referat af gårsdagens stævne skrevet af min træner: http://www.weightlifting.dk/da/Nyheder/ ... kaber.aspx

18th NOV 2013: Prepping for Saturday's raw powerlifting meet

Not super fresh today and I’ve lost my voice, which I think my powerlifting coach enjoyed a lot…. Finding start weights and practising signals for my raw powerlifting meet on Saturday. A little late, but all lifts were light and I had no choice but waiting, since my oly lifting meet this weekend had first priority!

I’ve got 2 competitions (apart from weightlifting competitions) left before Opens – the raw powerlifting meet on Saturday and then a fun CrossFit team Christmas challenge the weekend after. I think I’ve hit the right number of competitions in order to practise that part of my sports – but I’m also looking forward to a long, intense training period building up to the big things to come in 2014!

Warm-up:

2 x

15 push-ups
15 V-ups
15 back ext

Back squat:

Up to singles @ 111 kg – 115 kg

Bench press:

Up to singles @ 72,5 kg – 76 kg

Deadlift:

Up to singles @ 125 kg – 130 kg

Easy lifts + great focus when needed!

Skills:

2 x 8 reps alternating overhead pistols @ 15 kg – 20 kg barbell

2 x max reps diamond push-ups: 25-25 reps

Cool down:

10 min intervals on the cross trainer

70 Russian twists @ 20 kg KB
70 sit-ups

3 min rowing

Distance biked:

2 x 10 km

That’s it!

19th NOV 2013: Gymnastics + WOD (morning training)

Really early morning training!

Cannot feel anything from lifting a little heavy yesterday = great! Only thing is that I've still lost my voice and have a cold. Seems like I'm the only one annoyed by it. Especially my various coaches seem to be enjoying the fact that I don't talk much quite a lot!

Each week I dedicate 1 hour to practise just gymnastics with my coaches, Niels and Jonas, in order to eliminate my weak spots. You become better at what you practise, so I'm sticking to these sessions with my gymnastics guys each week, no matter how tired I am from lifting/competitions.

Warm-up

3 min rowing

For time:
•10 wallballs @ 9 kg
•7 ring dips

Time: 35 sec.

3 min jump rope (singles)
•10 push-ups
•10 GHD sit-ups
•10 GHD back ext.

Gymnastics

4 rounds:
•1 kipping + 2 assisted strict MUs
•1 x legless rope climb up and down

Then

•Ring dips + 10 sec end top and bottom hold: 3-5-3-3-3 reps

youtube=http://youtu.be/n9hfejQ-f08

Then

3 rounds:
•Skin the cat (to back lever tuck and front lever tuck hold, 10 sec)
•Paralette L-sit to handstand to L-sit x 2

youtube=http://youtu.be/Hjy85562RUE

Then

•1 min handstand hold
•Free handstand balancing x 3

Then

Handstand walk challenge against Jonas: 3 x 15 m

youtube=http://youtu.be/j8rU8tydpG4

Then

•Back walk over practise
•Headstands
•5 kipping handstand push-ups (10 deficit) on paralettes + swing up
•Free handstand hold on paralettes

youtube=http://youtu.be/KqA8XKwrLRM

Finisher

For time:
•10 wallballs @ 9 kg
•7 ring dips

Time: 32 sec.

Conditioning

7 min AMRAP:
•7 hang power cleans @ 45 kg
•10 shoulder to overhead @ 45 kg
•20 double-unders

Result: 5 rounds + 7 + 10 + 6 reps

Hang power cleans and STOH unbroken. Sweet WOD. I have a cold today, so I didn't push it crazy! Supposed to be a 12 min AMRAP but I'm taking it easy this week due to my powerlifting meet on Saturday and gotta watch my cold. STOH UB was the hardest part.

Cool down

3 min rowing

Distance biked

14 + 5 km

19th NOV 2013: Evening training (2nd training today)

2nd training session today!

#LateNightCorporateTrainingWithOzzy

Warm-up

2 rounds:

15 push-ups
15 GHD back ext
15 V-ups

3 min jump rope (singles)

3 min rowing

Lifting

Front squats: up to 5 x 5 reps @ 82,5 kg

Last week, I finished a 4 week front squat cycle of 5 x 5 reps (week 1: 80 kg – week 4: 87,5 kg = +2,5 kg each week). This time, I’m doing 5 x 5 reps again for 4 weeks starting @ 82,5 kg and hopefully ending @ 90 kg. Focus on good technique.

Conditioning

7 min AMRAP:

Thrusters @ 32,5 kg
C2B pull-ups

* Ladder: 3,3-6,6-9,9 etc reps

Result: 18 thrusters + 1 C2B pull-up

Still have a cold, so I kept my pulse down throughout the entire WOD. Can push harder.

Pump

Rack dips: 5 x 10 reps UB

Back activated C2B chin-ups: 5 x 3 reps UB (easy)

Cool down

3 min rowing

70 Russian twists @ 20 kg

70 sit-ups

15 min mobility

Distance biked

2 x 6 km + 13 km

20th NOV 2013: Last heavy’ish training

On Wednesdays prior to a lifting meet, I like to go a little heavy….

Warm-up

2000 m run in 10 min

Then

2 x

15 V-ups
15 rev hypers
15 push-ups

Lifting

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

Back squats: 50 kg (5 reps) – 70 kg (5 reps) – 85 kg (3 reps) – 95 kg (2 reps) – 105 kg (1 rep) – 115 kg (1 rep, light) – 120 kg (1 rep, a little heavy)

Bench press with stop: 50 kg (5 reps) – 55 kg (3 reps) – 60 kg (2 reps) – 65 kg (2 reps) – 72,5 kg (1 rep x 2, light)

Thursday and Friday – off’ish/active recovery. Haven’t decided yet 100%. Depends on my cold, I guess!

Distance biked

10 + 4 + 10 km

Jeg holder hviledag i dag og træner meget, meget let fredag - og så er der TSK raw lørdag.

Jeg er stadig super forkølet, men heldigvis skal jeg kun lave 9 løft, så mon ikke, at det går.

Bliver en sjov dag (TSK)!

21st NOV 2013: Active recovery + performance coaching

Rest day = active recovery day!

Biking:

Lots of biking as active recovery!

Distance biked: 10 + 9 + 15 km

Performance coaching:

Prior to my lifting meet last weekend, I started working with my performance coach, Philip Fortuna, on finding focus and being aggressive enough when lifting.

The meet went nothing less than perfect, and I’m sure that I’m on the right track. Today, Philip and I outlined the goals for the rest of 2013 and the big things to come in 2014.

I’m not the type of person who opens up to anyone, so this coaching requires a lot from me and is quite challenging. 100% for the better – no doubt!

Excited performance wise regarding the rest of 2013 – and especially 2014!

23rd NOV 2013: My results – TSK powerlifting meet

TSK Raw Powerlifting meet in the books.

Squat: 111 kg (Danish record) – 115 kg (Danish record) – 120 kg (fail, technically)

Bench press: 72,5 kg – 76 kg (Danish record) – 80 kg (Danish record)

Deadlift: 130 kg – 135 kg – 140 kg (fail, tired).

Danish record in the total as well by 15 kg.

BW: 65,4 kg.

Won my weight class (72 kg class, where I was in the really light end…)

Fine start for a powerlifting rookie!

Have been sick all week, but it still went OK. A little low on energy on the last deadlift and low in BW for my weight class!

Great Sunday training @ Butcher's Lab with Polle, Søren, Philip and some of the guys from Butcher's Lab's competition team!

Warm-up

Toes to bar: 12 reps

Max double unders in 2 min: 150 reps (used a friend's - long - jump rope)

Then

4-3-2-1 Muscle-ups
10-8-6-4-2 Burpees

Gymnastics

Max reps strict handstand push-ups: 23 - 27 reps

2 x 5 reps strict pull-ups + 10 kipping pull-ups

Then

10 wallballs @ 9 kg
7 ring dips

Time: 33 sec

Then

Paralette fun: 3 x L-sit to handstand to L-sit to handstand

Handstand walk: 3 x 10 m + fun with piroettes and headstand to handstand to walk to piroette (video)

http://youtu.be/L8ib_yxoGV8

Then

Deficit handstand push-ups on paralettes (videos)

http://youtu.be/DZespDqvaf4

http://youtu.be/nsQcLtdwkqU

http://youtu.be/iIm7-SYBRDw

Conditioning

17 min AMRAP:

20 alternating 1-arm DB snatches @ 24 kg
15 box jumps 24'' (supposed to be 20'')
10 burpees

Result: 5 rounds + 20 + 1 rep

Running

3,5 km running @ 13 km/hour pace (light)

Distance biked

2 x 12 km

25th NOV 2013: Lifting + cardio

Back to basics today. Feels good!

Warm-up

2 km running in 9 min (felt light + in Nanos)

Then

2 x

15 rev hyper
15 V-ups
15 push-ups

Lifting

2 snatch pulls + 2 squat snatch: 35-45-50-55-60-60-60-60 kg

Lifts @ 60 kg felt good!

Front squats: up to 4 x 4 reps @ 85 kg

Snatch pulls: up to 4 x 4 reps @ 70 kg

Gymnastics

3 rounds of:

30 double-unders
6 ring dips

All unbroken!

Conditioning

30-21-12 reps:

T2B
Burpee box jumps 20”

Time 10:02 min

Burpees

Every 10 sec for 3 min: 2 burpees to a 15 cm target

Cool down

3 min rowing

80 Russian twists @ 20 kg KB
80 sit-ups

Distance biked

2 x 10 km

Great training + great mood today. Rest day tomorrow!

Tjek dagens videoer på: http://www.sarahsdailytraining.com

--oo0oo---

27th NOV 2013: Gymnastics, WOD, lifting - and finishing off with a 3RM PR in split jerk

Resting yesterday was wise, even though I had a hard time not doing anything!

Warm-up

Every 10th second for 3 min: 2 burpees to a 15 cm target

Then

3 rounds:

30 double-unders
6 ring dips
Time: 2:17 min

Comments: DUs: unbroken. Ring dips: 6-6-4/2 reps.

Then

3 min rowing

Gymnastics

Starter: 3 strict muscle-ups

4 rounds:

3 kipping muscle-ups
1 x legless rope climb up and down (video)

Then

Ring support top hold: 5 x 15 sec
Then

3 rounds:

Skin the cat drill back and forth x 3 + 10 sec end hold in back and front lever tuck hold
Paralette L-sit to handstand hold to L-sit to handstand hold (video)

Then

60 sec handstand hold (stomach against the wall)
Strict HSPU practise (narrow stands, stomach against the wall)
3 x 45-60 sec freestand handstand balancing (video)
4 x handstand walk obstacle lane (video)

Conditioning

15 min AMRAP:

7 hang power cleans @ 40 kg
14 KB swings @ 24 kg
21 air squats
Result: 9 rounds + 7 + 14 + 10 reps

Comments: Kept the same pace the entire WOD. All unbroken. Hang power cleans: easy. KB swings: was harder. Air squats: took it easy. My goal was 9 rounds.

BREAK

Then

15 rev hyper
15 push-ups
15 V-ups

Lifting

Power snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (2 reps) – 60 kg (2 reps)

Super light. I love it!

Squat cleans: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps) – 80 kg (2 reps x 2)

Really easy!

Back squats: 45 kg (5 reps) – 65 kg (5 reps) – 75 kg (5 reps) – 85 kg (5 reps x 2) – 95 kg (4 reps) – 100 kg (4 reps)

Split jerk (3 reps): 45-65-75-80-85 kg PR

Boom! Super easy – almost too light for a PR. Great way to finish the day!!!

Finisher

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

2 x 20 strict UB handstand push-ups

2 min double-unders: 150 reps

Performance coaching

Had a nice session with Philip Fortuna again today – amongst others evaluating my powerlifting meet and focusing on being aggressive when lifting. Went super fine at today’s lifting session!

Distance biked

12 + 5 + 10 km

Her er lige et billede fra gårsdagens muscle-up træning, som gik super fint - og noget jeg har kæmpet med at lære længe!

28th NOV 2013: Powerlifting – resetting technique!

With TSK Raw Powerlifting meet in the books it’s time to work more on technique. Today was the first day resetting technique in the deadlift (activating my posterior chain) and in the bench press (bigger arch + even wider grip). I’m totally smoked in body and mind now. 100% for the better…!

Warm-up

Every 10th sec for 3 min: 2 burpees to a 15 cm target

2 rounds:

10 clapping push-ups

8 alternating overhead pistols @ 15 kg barbell in flat shoes (last week: weightlifting shoes)

Lifting

Deadlift:

Off high blocks: 3 x 5 reps @ 160 kg

Off medium blocks: 3 x 5 reps @ 120 kg

Off low blocks: 3 x 5 reps @ 100 kg

http://youtu.be/0cAkuU3csG4

Bench press:

Find 5RM with stop (+new, wider grip): 50-60-65-67,5-72,5 kg PR

Super progress!

Bench press – back off:

Narrow grip: 2 x 10 reps @ 20 kg – 2 x 10 reps @ 30 kg – 2 x 10 reps @ 40 kg

Perfect exercise – hits all my weak spots!

Cool down

Cross trainer: 50 cal

Rowing: 3 min

80 reps Russian twists @ 20 kg

80 sit-ups

Distance biked

2 x 13 km

Thanks to Karim (my powerlifting coach) for great programming and for absolutely killing me today!

29th NOV 2013: Just lifting + Christmas challenge tomorrow!

Still working on resetting some technique for powerlifting + heavy’ish weightlifting day as well!

Powerlifting

Sumo deadlifts (3 reps): 70-80-85-90-95-100-100 kg

Pause back squats: 3 x 8 reps @ 70 kg

Weightlifting

15 rev hyper
15 V-ups
15 push-ups

Snatch (3 reps): 35-45-55-60-60-62,5 kg

E-A-S-Y!!! Snatch feels lighter than ever – and I’m quite light (BW) these days as well. Not bad!

C&J: 45 kg (2+2) – 55 kg (2+2) – 65 kg (2+2) – 75 kg (2+2) – 80 kg (2+2) – 80 kg (2+3)

Front squats: 45 kg (5 reps) – 65 kg (4 reps) – 75 kg (4 reps) – 85 kg (4 reps x 3)

10 strict HSPUs

Distance biked

10 + 12 km

Buddy Christmas CrossFit challenge tomorrow at LIFTRS Gym with Julius. Looking forward to a fun day in good company. I consider tomorrow’s competition as a fun training day – not expecting crazy results apart from a great sweat and good laughs. Last competition before Regionals (apart from a few weightlifting meets). Looking forward to a long period prepping for that, getting faster and stronger in general – and prepping for the European Championships in Weightlifting.

30th NOV 2013: CrossFit Christmas Challenge

Today, Julius (from CrossFit Hellerup) and I participated in the mix team division at the yearly Christmas CrossFit Challenge arranged by LIFTRS Gym in Køge.

Julius is a newer crossfitter, and I was expecting to work a lot, if we wanted a spot at the podium, since the other teams were awesome and especially some teams had som really strong men!

33 mix teams competing!

WOD # 1

AMRAP/12 min:

20 air squats
10 cleans 60/40 kg
20 HR release push-ups
10 cleans
30 DUs
10 cleans

We divided 50/50 apart from the cleans, where I did the most.

Placement: 2nd

WOD # 2 + 3

4 rounds:

15 pull-ups
15 purpees to bumper plate
15 KB swings 32/24 kg

Julius did all pull-ups, I did all KB swings. Burpees 50/50.

Placement: 5th

Then

Max reps thrusters in 3 min:

Julius: 33 reps @ 55 kg
Me: 38 reps @ 40 kg

Placement: 3rd

WOD # 4

In 6 min:

Buy-in: 120 kg prowler push forth and back + buddy sitting on top

Then

Max reps: STOH 80/50 kg

Result: 65 reps in total

I did sets of 10 the first 3 rounds… Then 5s. Not bad.

Placement: 3rd

Overall placement going into the final: tied for 2nd

Final

15 min time cap:

3 (endless) rope climbs
30 front squats 60/40 kg
3 rope climbs
30 KB C&J 32/24 kg KB
3 rope climbs
50 T2B
3 rope climbs
30 KB snatches 32/24 kg
3 rope climbs
30 front rack lunges 60/40 kg
3 rope climbs

Placement: ??

I had to do almost all rope climbs. The positive side is, that I’ve gotten quite good at rope climbs lately, so it went super fine, and I never burned out.

Overall placement: Julius and I finished 3rd and couldn’t have done it better as a team.

Personally, I felt quite on top of the competition. I had to work a lot, but I never burned out despite of miltiple sets of 10 reps STOH @ 50 kg/multible endless rope climbs etc. Great personal progress. Really great! Last competition prior to Regionals in the books. Time to focus on the European Championships in weightlifting and getting faster and stronger for the CrossFit Opens!

Thanks

Thanks to LIFTRS Gym for organizing, to Team Butcher’s for being awesome, to friends and to Julius for a fun day!

Light training today!

I had my last CrossFit competition prior to the CrossFit Opens 2014 yesterday. I’ll the next months focus on eliminating weaknesses and maximizing strengths in CrossFit, build more raw strength and start prepping for the European Championships in Weightlifting in 2014. My next weightlifting competition is on 14th December, but I’m training through that one!

Running

2 km running in the great weather

Conditioning

Did the WOD at CrossFit Gladsaxe today. Great programming and I was lucky enough to have head coach and co-owner, Morten, cheering for me throughout the entire WOD. That helped a lot!

10 rounds for time:

3 handstand push-ups
6 deadlifts @ 70 kg
6 ring dips
24 double-unders

Time: 11:50 min

All movements unbroken and HSPUs strict the first 5 rounds. Great WOD! Happy to have done 10 x 6 reps ring dips unbroken in a WOD.

Finisher

1 muscle-up in the worst rings ever

Her til aften fik jeg denne dejlige nyhed midt i julekagebagningen: http://physical-movement.dk/708/premiere-pa-bloggen/

Jeg takker ydmygt for støtten!

2nd DEC 2013: Back to basics!

Back to normal training routines after quite a lot of competitions lately. Feels good. I could feel the weekend’s competition in my lifts today, and my hands are quite fuc#ed from all the rope climbs, I did – so I had to dig deep and focus today. The KGs speak for themselves, and the lifts were light. I’m building up to a lifting meet on 14th DEC.

Warm-up

2 km running in 9 min (easy)

Then

Every 9th sec for 3 min: 2 burpees

Then

2 x

15 push-ups
15 V-ups
15 rev hyper

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (3 reps) – 45 kg (3 reps x 3 from full foot) – 55 kg (3 reps) – 60 kg (2 reps) – 65 kg (2 reps x 2)

A little detour up, down and up to reset technique. Went fine and I kept cool and just lifted.

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

Great focus!

Front squats: up to 3 x 3 reps @ 85 kg (light)

Snatch pulls: 45 kg (4 reps) – 65 kg (2 x 2 reps) – 75 kg (2 x 2 reps)

Finisher

3 rounds:

30 double-unders
6 ring dips

Result: unbroken

Then

90 sit-ups
90 Russian twists @ 12 kg

Distance biked

12 + 10 km

3 DEC 2013

Ny SL cyklus mv - se hele træningen + et par videoer her:

http://sarahsdailytraining.com/2013/12/ ... -strength/

4 DEC 2013

Gymnastik, VL og en 15 min WOD. Se træningen + videoer her:

http://sarahsdailytraining.com/2013/12/ ... fting-wod/

Resting yesterday served the purpose. Today was a GREAT training day - both in terms of good lifts and in terms of great focus, which I've started focusing more on together with Philip Fortuna.

Running

2 km running in 9 min

Then

5 x 50 m sprints

5 x 30 m sprints

5 x 20 m sprints

* Rest: walk back

Lifting

Snatch: 35 kg (3 reps) - 45 kg (3 reps) - 55 kg (3 reps) - 65 kg (2 reps) - 70 kg (1 rep x 2)

C&J: 45 kg (2+2) - 55 kg (2+2) - 65 kg (2+2) - 75 kg (2+2) - 80 kg (1+1) - 85 kg (1+1 x 2)

http://youtu.be/529vRchwdxw

Today was all about finding starting weights for my lifting meet next Saturday. My hands are hurting like hell (I know I'm whining), but lifting felt light. Focus was great. I love it!

Front squats (5 reps): 45-65-85-95 PR-85-85-85-85 kg

Super light - even the 5RM @ 95 kg!

Bench press: 4 x 5 reps @ 62,5 kg - 2 x 3 reps @ 72,5 kg - 1 x 3 reps @ 75 kg PR

Conditioning

7 min AMRAP:

10 handstand push-ups
30 pull-ups
50 thrusters @ 45 kg

Result: 1 round + 10 + 10 reps

Finisher

90 Russian twists @ 16 kg

90 sit-ups

Distance biked

2 x 10 km (in the storm...)

<strong>Warm-up</strong>

2 x

15 push-ups
15 back ext
15 V-ups

<strong>Lifting</strong>

Snatch bolt: 35 kg (3 reps) - 45 kg (3 reps) - 50 kg (3 reps) - 55 kg (3 reps) - 60 kg (2 reps) - 62,5 kg (2 reps) - 65 kg (1 rep) - 66 kg (1 rep)

http://youtu.be/cWk_fWMwixw

Power clean: 45 kg (3 reps) - 65 kg (2 reps x 2) - 70 kg (2 reps x 2)

<em>Hands still hurting a lot...</em>

Floor/leg press: 65 kg (4 reps x 2) - 75 kg (3 reps) - 85 kg (2 reps x 2)

Pause back squat (3 sec pause): 5 x 5 reps @ 72,5 kg

<strong>Conditioning</strong>

EMOTM x 30 min:

2 front squats @ 60 kg
3 pull-ups
4 burpees

<em>Did front squats instead of hang power cleans (sore hand...). Cruised through the WOD which was super nice. Did all pull-ups as butterflys with straight legs (gymnastics style). Went fine! Thanks to Mainz for keeping me company during the WOD.</em>

<strong>Distance biked</strong>

2 x 7 km

Training @ Butcher’s Lab with Søren and Nicolai. Finishing the work I didn’t get done during the week. Another great training session! Great improvement in both skills, BW strength – and squats were really light. I love it!

Warm-up

9 min rowing

150 double-unders

Conditioning

EMOTM x 8 min:

7 KB swings @ 24 kg
1 muscle-up

Then

4 reps strict muscle-ups (singles)

Skills WOD

3 rounds:

30 double-unders
6 ring dips

Time: 1:32 min

5 min rest

3 rounds:

30 double-unders
6 ring dips

Time: 1:35 min

All unbroken in both rounds!

Skills/abs

2 x 8 reps alternating overhead pistols @ 15-20 kg

90 Russian twists @ 16 kg KB

90 sit-up variations

Deficit handstand push-ups/paralettes: 4 x 5 reps (more and more deficit)

3 min jump rope (singles)

Lifting

Back squats: 4 x 5 reps @ 87,5 kg – 2 x 3 reps @ 105 kg

Conditioning

21-15-9 reps:

Wallballs @ 14 lbs
Push-ups

Time: 3:10 min

Skills/fun

2 x 5 reps strict pull-ups

2 x 20 burpees (2 min rest betw sets)

9th DEC 2013: Lifting, skills and WOD

Warm-up

2 x

15 push-ups
15 rev hyper
15 V-ups

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (3 reps) – 60 kg (2 reps) – 65 kg (2 reps x 2)

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

Front squats: 55 kg (4 reps) – 65 kg (4 reps) – 75 kg (3 reps) – 85 kg (3 reps) – 95 kg (3 reps)

Easy lifts today – even with a cold and (still) sore hands.

Bench press (narrow grip with stop): 5 x 8 reps @ 37,5 kg

Skills

3 rounds:

30 double-unders
8 ring dips

Time: 2 min

All unbroken!

Conditioning

5 min AMRAP:

5 box jumps 24”
10 STOH @ 30 kg

Result: 8 rounds + 5 + 5 reps

All unbroken.

Finisher

Every 8 sec for 3 min: 2 burpees to a 15 cm target

100 Russian twists @ 16 kg

100 sit-ups

Distance biked

14 + 10 km

10th DEC 2013: Powerlifting, cardio + misc

Skills WOD

3 rounds:

30 double-unders
8 ring dips

Time: 2:18 min

Unbroken!

Conditioning

15 min AMRAP:

10 front squats @ 40 kg
10 burpees
20 wallballs @ 14 lbs

Result: 5 rounds + 5 reps

Cardio block

9 min rowing

Every 8th sec for 3 min: 2 burpees to a 15 cm target

Max double-unders in 2 min: 150 reps

3 min jump rope (singles)

Lifting

Back squats: 5 x 5 reps @ 90 kg - 1 x 3 reps @ 110 kg

Bench press (wide grip with stop): 5 x 5 reps @ 65 kg - 1 x 2 reps @ 75 kg (fail at 3rd rep) - 1 x 3 reps @ 72,5 kg

BW strength + abs

100 Russian twists @ 16 kg KB

100 sit-ups

Strict handstand push-ups (narrow stand): 10-10-5-15 reps

Strict pull-ups: 2 x 5 reps

Running

2 km running in 9 min

5 x 60 m sprint

5 x 50 m sprint

3 x 30 m sprint

* rest: walk back

Distance biked

10 + 5 + 5 + 10 km

:::GYMNASTICS:::

Warm-up

10 push-ups
10 GHD back ext
10 V-ups
2 back activated C2B chins
6 strict ring dips
2 strict muscle-ups (better than ever)

Gymnastics

6 rounds of:

5 KB swings @ 24 kg
2 MUs

Did the 6 rounds in 8 min. approx. Supposed to be 8 rounds OTM but my MU skills (for reps) aren’t there yet and especially not today with sore hands….

Then

5 rounds:

3 dip transitions off high boxes + 3 dips (video)

3-4 strict handstand push-ups (narrow stand, stomach against wall)

http://youtu.be/9D6bzrxpy4I

Then

60 sec handstand hold (stomach against wall)

Then

5 x 30-45 sec handstand balancing (video)

http://youtu.be/t6jjLmCglYg

Then

5 x paralette/ring transition from L-sit to handstand tuck hold (video, paralettes)

http://youtu.be/Y4woQJ5gNyU

Then

2 x 10 m handstand walk

2 x handstand walk incl. pirouette and walk back

2 x 8 reps kipping deficit paralette handstand push-ups (video)

http://youtu.be/sGbOYLDzaCg

Then

3 rounds:

30 double-unders
8 ring dips

Time: 2:15

Unbroken!

:::LIFTING:::

Warm-up

2 x

15 V-ups
15 push-ups
15 rev hyper

Lifting

Power snatch: 35 kg (3 reps) - 45 kg (3 reps) - 50 kg (2 reps) - 55 kg (2 reps x 2)

Did a few snatches @ 55 kg without straps. Hands hurting like hell. Hope they'll heal for Saturday's lifting meet...

Squat clean: 45 kg (3 reps) - 55 kg (3 reps) - 65 kg (3 reps) - 75 kg (2 reps) - 80 kg (2 reps)

Back squat: 65 kg (5 reps) - 85 kg (4 reps) - 95 kg (3 reps) - 105 kg (2 reps x 2) - light

Sumo deadlifts: 5 x 5 reps @ 70 kg

Conditioning

Burpees: 2 reps each 8th sec for 3 min

Then

21-15-9 reps:

Handstand push-ups
Rack dips
Push-ups

Time: 8:16 min

Took it quite easy!

Skills + abs

2 x 8 reps alternating pistols

3 min jump rope (singles)

100 Russian twists @ 16 kg

100 sit-ups

Distance biked

12 + 5 + 10 km

13th DEC 2013: Weightlifting meet tomorrow

Yesterday = rest day + went to see my osteopath, Thomas Månsson.

Today = light training prior to tomorrows lifting meet.

Ditte and I from IK99 Weightlifting Club will be lifting at tomorrow’s invitational lifting meet coached by the talented coaches, Tim Kring and David Havmand.

Warm-up

2 x

15 push-ups
15 V-ups
15 rev hyper

Stretching

Lifting

Snatch: 35 kg (3 reps) – 45 kg (2 reps x 3)

Hands better, but far from 100%.

C&J: 45 kg (2+2) – 55 kg (2+2) – 60 kg (1+1 x 2)

Front squats (3 reps): 45-55-65-75-75 kg

All lifts – light and fine technique!

That’s it!

Distance biked

12 + 4 + 5 + 10 km

14th + 15th DEC: Weightlifting meet

:::14th DEC 2013:::

The day og Gotha’s yearly invitational weightlifting meet. Ditte and I from IK99 lifted with David Havmand and Tim Kring as coaches.

I had a rough night (personal issues) and had hardly slept the night leading up to the meet.

I decided to lift and use the non-optimal preparation to practise focus.

Lifting

Body weight: 65,4 kg

Snatch: 70-73-75 kg

70 kg was a little unfocused, 73 kg was light. I dropped the 75 kg behind me but sat under it. Super fine first try at 75 kg ever.

C&J: 87-87-90 kg

Had to wait a long time before I got my first lift. Slightly press out. Nothing major. 90 kg was super light. Might be starting @ 90 kg at the next meet.

Total: 163 kg

My PB is 164 kg, and I have much more in me. Sweet feeling!

Sinclair points: 211 (+5 kg improvement)

Great improvement!

Best female lifter of the day!

Thanks to friends, coaches and sponsors for support. You know who you are…..!

Conditioning

3 rounds:

10 front squats @ 65 kg
2 x prowler runs (high/low) @ 90 kg
10 alternating 1-arm DB snatches @ 24 kg

Time: 10 min

Skills

10 x 1 rep bar muscle-ups

3 x 10+ m handstand walk

Distance biked

30+ km

:::15th DEC 2013:::

Went to a nice Christmas dinner and afterwards to a club Saturday, so just needed to move today!

Conditioning

21-15-9 reps:

Power cleans @ 40 kg
Ring dips

Time: 5:something min

Power cleans: 11-10 reps/10-5 reps/9 reps. Ring dips: 11-10 reps/8-7 reps/6-3 reps.

Distance biked

8 km

Afternoon

Great meeting with Team Physical-Movement (physiotherapy) and a Christmas gift from Northern Spirit.

#FeelingBlessed

16th DEC 2013: Lifting, skills, WOD etc.

I had my last competition of the year this past Saturday. My results moved me from a 5th to a 3rd place of best female weightlifters in Denmark in 2013. Fine way to finish 2013 in terms of competitions. http://www.cforslund.dk

After training today, I had a chat with my lifting coach regarding competition and goal planning leading up to the European Championships in Weightlifting in April 2014. Eyes on the target and a few interesting decisions to make over the Christmas vacation!

Today's training went like this:

Running

2,4 km in 11 mins (light)

Warm-up

2 x

15 push-ups
15 V-ups
15 back ext

Lifting

Quite easy today!

Snatch from knees: up to 4 x 2 reps @ 60 kg

C&J: up to 75 kg (2+2) - 80 kg (1+2 x 2)

Front squats: 60 kg (5 reps) - 70 kg (5 reps) - 80 kg (4 reps) - 90 kg (4 reps) - 95 kg (3 reps) - light!

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

Burpees

Every 10th sec for 3 mins: 3 burpees

Skills

3 rounds:

7 x 2 for 1 thrusters @ 15 kg barbell (double squat)
7 ring dips

Time: 2:27 min

Unbroken!

Conditioning

6 min AMRAP:

7 box jumps 24''
14 shoulders to overhead @ 30 kg

Result: 7 rounds + 3 reps

Unbroken!

Distance biked

2 x 10 km