Mangler et sted, at holde styr på min træning, så prøver en logbog. Stats: 177/78-ish kg - mere info+mål følger. Den sidste uges pas:

Mandag:

OL Squat
10 x 120kg
10 x 120kg
10 x 120kg
10 x 120kg
10 x 120kg

EMOM (15 min)
Snatch + one 'n' a half OH-squat 60kg

Goodmornings
8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg

Skill-Work
Hand-stand Walk.

Tirsdag:

CG-Bench (ME)
5 x 40kg
5 x 60kg
5 x 80kg
5 x 90kg
5 x 100kg
5 x 105kg

Pendlay Rows
10 x 80kg
10 x 80kg
10 x 80kg
10 x 80kg
10 x 80kg

WOD:
5 Rounds of:
Handstand Hold - 30 seconds
Max Handstand Push Ups*
Static Chin-Up Hold - 30 seconds
Max Strict Chin-Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips
*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*There is no time component for this workout other than the 30 sec holds. *Games Standard.

Runde 1: 8,15,12
Runde 2: 5,11,7
Runde 3: 6,8,6
Runde 4: 3,10,10
Runde 5: 3,8,6
- Hård.

Onsdag:

Snatch
3 x 40kg
3 x 50kg
3 x 55kg
3 x 60kg
3 x 65kg
3 x 70kg

Deadlift
10 x 110kg
10 x 110kg
10 x 110kg
10 x 110kg
10 x 110kg

AMRAP 10 min
Turkish Get-Ups 24kg
Score 37 reps.

Fredag:

OL Squat
5 x 125kg
5 x 125kg
5 x 125kg
5 x 125kg
5 x 125kg

Bench (DE)
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg

Skill-Work
Bar Muscle-Ups

+ DeFranco Ab-circuit

Søndag:

15 min to establish 1RM Clean & Jerk:
1 x 100kg

Deadlift
10 x 120kg
10 x 120kg
10 x 120kg
10 x 120kg
10 x 120kg

WOD - NOT FOR TIME!
Row 100 meter
5 Muscle-ups
Row 200 meter
4 Muscle-ups
Row 300 meter
3 Muscle-ups
Row 400 meter
2 Muscle-ups
Row 500 meter
1 Muscle-ups

Mandag:

OL Squat
5 x 130kg
5 x 130kg
5 x 130kg
5 x 130kg
5 x 130kg

CG-Bench (ME)
5 x 60kg
5 x 80kg
5 x 90kg
3 x 100kg
3 x 105kg
3 x 110kg
3 x 112,5kb

WOD
5 Front Squat 110kg
25 Pullups
4 Front Squat 110kg
20 Pullups
3 Front Squat 110kg
15 Pullups
2 Front Squat 110kg
10 Pullups
1 Front Squat 110kg
5 Pullups
- Tid: 05:40

Velkommen til!

Solide løft du fyrer af

Lol

Tak for velkomst!

Onsdag:

2 timers VL

One 'n' a half squats
Snatch Pulls
Snatch
Complex:
1 Jump
1 Snatch Pull
1 Snatch
Op til en max på 80 (PR)

Jerk - teknik
Clean& Jerk
(op til 99kg)
Complex:
1 Jump
1 Clean&Jerk
(10-20 reps @ 80kg)

God omgang! Er ret overbevist om, at jeg når min målsætning på 90/120 inden året er omme!

Torsdag:

Deadlift*
5 x 125kg
5 x 125kg
5 x 125kg
5 x 125kg
5 x 125kg
* Clean grip + straps.

WOD
AMRAP 20 min
3 Hand Stand Pushups
5 Pullups
7 Box Jumps 24"
20 Double Unders
Score: 16 runder + 3 + 5.

+ high rep band Pull-aparts.

Husk at logge den smukke øvelse jeg optog på smuk og flot video!