29-11
Bike HR 110-120 x 6 min- Run HR 150-160 x12 min, incline 5% @12km/h- Bike HR 120-130 x 8 min
Wrist roller, indian clubs

30-11
LC @2x28kg x11
LC @2x24kg x18
LC @2x20kg x14,16
1C+1S @2x28kg x2min30sec
Swing @28kg x1min e.s
GS squat with 65kg Sandbag x30 (30sec)

Abs supersets: side bends @20kg x25 e.s + crunch x15, BG bag spins @17kg x10 e.s + crunch x15
1S+ 1Sn @16kg 3min e.s
Fatgrips pull ups/ bar hang: 1min (10 reps), Bar hang: 1 min, Thick rope BW rows: 1min (15 reps)

03-12
LC @2x28kg x13
LC @2x24kg x22
LC @2x20kg x19,21
clean @2x28kg x2min45sec
GS jump squat with 65kg Sandbag x10*5 clusters
Glove snatch @16kg 3min30sec e.s
Squats with 65kg sandbag x8x3sets
Abs supersets:
side bends @20kg x25 e.s + crunch x15,
BG bag spins @17kg x10 e.s + crunch x15
Thick rope BW rows: 1min (20 reps)
Bar hang MDS (fat to thin): 1 min
5 min rest: Blood pressure: 140/86, HR 86 bpm

04-12
Run with poles 25min
Indian clubs 15min

05-12
LC @2x24kg x30
Clean @2x28kg x 3min
GS squat with 65kg sandbag x10*5 clusters
Swing @28kg 1min 15 e.s
DL @36+40kg x25,20,15
Abs: BG bag spins, arm throws, side bends, swiss ball crunch
Pull ups MDS x15

06-12
Bike, run, bike 25min
Indian clubs 30min

07-12
LC @2x28kg x15
LC @2x20kg x24,26
Clean @2x28kg x3min15
GS jump squat @65kg sandbag x10*5 clusters
1 swing. 1 clean, 1 snatch @16kg with gloves x7 min
Swing @28kg x1min15
Abs: BG bag spins @17kg x12 e.s, side bends @24 x15e.s , swiss ball crunch @12kg x15
Thick rope BW rows x26,24
Bar hang MDS: 1 min
5min rest: Blood pressure 128/77, HR 79 bpm

Back from France, long time without training= DOMS!

29-12
Am
A1 squat @80kg x3 x3
A2 fatgrip pull up @BW x6x3
B1 squat @80kg x3x3
B2 DB bench press @2x16kg x15x3
Pm
LC @2x24kg 10,12
Clean @2x28kg x2min15
Bumps @2x28kg x1min30
1swing+1snatch @20kg x6min
Swing 28kg x3min
Abs x3sets
Bar hang MDS x1min

30-12
Easy run 30min and walk 15min
neck harness 3x15
Indian clubs 3x50 e.s

31-12
LC @2x28kg x13
LC @2x24kg x13+14
LC @2x20kg x29
C @2x28kg x2min15
B @2x28kg x1min
1S+1C+1S+1Sn x6min

A1 Squat @60kg x6 x3
A2 fatgrip pull ups @BW x8x3
B1 Squat @60kg x6 x3
B2 feet up pushups x15x3

Abs x3sets

Happy New Year to all!

01-01
Run 35min
1S+1C @2x20kg x6 min

02-01
DB bench @2x24kg x6x6
RDL @100kg x10 x3
Rope susp. Rows @BW x12x3

LC @2x28kg x5+5+5+5
LC @2x24kg x14+16
LC @ 2x20kg x39
B @2x28kg x1min
S @28kg x1min45

Site for kettlebell DM 2013 is up but needs updating! http://kettlebellsport.dk

04-01
LC @2x24kg 18+20
B @2x32kg x1min15
1S+1Sn @24kg x3min e.s
S @28kg x1min30 e.s
Pull ups @12kg x4x6
DB bench press @2x20kg x9x3
Squat @65kg x9x3
Abs
Bar hang 1 min

05-01
run 35 min

06-01
joint mobility, SRM

07-01
LC @2x28kg x20
LC @2x20kg x45
Glove snatch @16kg x3min e.s

Squat @80kg x4 x6
Fat grip pull ups x9x3
Push ups, feet up x15x3
Abs
Bar hang 1 min

08-01
Run 30min
Bar hang 1min15

09-01
LC @2x24kg x23+25
B @2x28kg x1min30
S @28kg x2min e.s
DB bench press @2x26kg x6x6
RDL @110 x8x3
S.R @BW x15,14,13
Abs

10-01
Bike 30min
1S+1C @2x24kg x3min + @2x20kg x3min
Abs

11-01
LC @2x24kg x53

S@28kg 2min15 e.s
Pull ups @12kg x6x6
DB bench @2x26kg x9x3
Squat @70kg x9x3
Abs

13-01
Run with poles 50min
Indian clubs 10min

14-01
LC @2x24kg x29+16+16 (Troy was sick today, had to train late, not so good)
B @2x28kg x1min45
Squat @85kg x4x6sets
Pull up @12kg x6x3 sets
DB bench press @2x22kg x6x3 sets
Bar hang x1min30

15-01
Run 30min
1S+1C x8min (1min @2x16kg, 1 min @2x20kg)
Abs

16-01
LC @2x28kg x25 (half way!)

Snatch with gloves @16kg x4min
CGBP @60kg x4 x6
RDL @120kg x6x3
Susp. Row @5kg x10x3
Abs

17-01
Run 30min
Indian clubs 10 min

19-01
LC @2x24 x18
B @2x28kg x1min
S @28kg x2min30 e.s
Pull up @16kg x3,3,3,3,3,6
Squat @75kg x9,9,9
DB bench press @2x28kg x8,8,8
abs

22-01 no KB this week.

Squat @87,5kg x6,6,5,5,4,4
Pull up @12kg x9,9,9
DB bench @2x22kg x15,15,15
Abs