18th June 2013: Club La Santa Sport – day # 4

Warm-up

3 rounds of:

14 GHD sit-ups
14 GHD back ext

Lifting

Snatch balance: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 70 kg (3 reps x 2) – 75 kg (2 reps x 2)

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

Snatch pulls to knee (3 sec hold): up to 4 x 4 reps @ 80 kg

WOD

4 rounds of:

400 m run
8 squat cleans @ 60 kg (1:4/4 reps, rest: 6/2 reps)

Time: forgot the stop watch, but great pace. Squat cleans were light (even in running shoes)

Finisher

3 rounds of:

300′ish m run (no C2)
7 thrusters @ 35 kg
7 kipping HSPUs

Time: 6:11 min

BW stuff

3 rounds (not for time)

Ring L-hold (18/15/15 sec)
7 toes through rings (no bar for T2B)

Finisher with Ditte

12-9-6 reps:

Box jumps 20”
Rack dips

Time: 3:36 min

19th June 2013: Club La Santa Sport – day # 5

Morning

You go, I with Ditte

7 rounds each:

3 deadlifts @ 80 kg
3 hang power cleans @ 50 kg
200 m run

Time: 14′ish min

Mid day

EMOTM x 5 min: 5 strict press @ 40 kg (+1 kg from last week)

Round 1-3: unbroken
Round 4-5: 3-1-1 reps

Power snatch (3 reps): 35-45-50-55-55-57,5 kg (caught the last rep @57,5 kg quite deep)

Power clean + push jerk (2+2 reps): 45-55-65-70-72,5-72,5 kg

Front squats (3 reps): 45-65-75-85-90-90-92,5 kg

Finisher

8 min AMRAP:

10 burpees
10 power snatch @ 35 kg

Result: 4 rounds (+ 10 burpees + 4 power snatch)

Afternoon

5 x 7 banded, seated MUs (purple band)

3 rounds:

Strict ring pull-ups: 5-4-4 reps

Strict HSPUs (bands): 12-12-12 reps

150 sit-up variations

20th June 2013: Club La Santa Sport – day # 6

Lifting

Front squats (3 reps): 45-55-65-75-85-90 kg

1 power clean + 4 push press: 35-45-55-60-62,5 kg

Pull cleans from deep hang (below knee): up to 85-85-85-90 kg

Deadlifts (+ 5 kg from last week, 3 reps): 110-110-110 kg

Front squats (3 reps): 45-55-65-75-85-85 kg

Endurance

7 x 200 m sprints

Skills

3 x 20 m handstand walk

3 x 60 sec plank hold (45 sec rest)

2 rounds:

4 strict pull-ups (no bar for kipping pull-ups)
20 alternating pistols

REST DAY TOMORROW

22nd June 2013: Box Cup

In team with Rasmus and Philip.

WOD 1A + 1B

A: 400 m (Sarah) – 800 m (Philip) – 1600 m run (Rasmus)

B: Softball throw for distance – 1 throw each

Result: 15th place after WOD 1 (not good)

WOD 2 – CrossFit Total

7 min per team to perform each lift.

I did:

Press: 50 kg // Back squat: 120 kg PB // Deadlift: 130 kg PB

Total: the magic 300 kg (finally!)

Result: 3rd place

All lifts were light – especially the back squat @ 120 kg!

WOD 3

Relay

Philip: Mini + lighter King Kong
Me: Mini Annie (50-30-10 DUs + sit-ups)
Rasmus: 7 rnds of Cindy

Result: 3rd (??)

WOD 4

Relay – each person does:

15 front squats @ 70/50 kg
100 DUs
12 hang power cleans @ 70/50 kg
50 DUs
9 STOH @ 70/50 kg
25 kg

Result: 1st (almost too light and unbroken)

Placement before the final: 4th

WOD 5 – final

75 HSPUs
75 bar MUs
75 OHS @ 60/40 kg
75 KB swings @ 24 kg

Woman had to do the 3 first reps of each movement. I cannot do bar MUs yet, so we were stuck there….The final was down to having a woman on the team who could do bar MUs, since everything else was really light. I had a few good attempts and will keep fighting to get bar MUs + ring MUs.

Result: 5th

Overall result: 4th

23rd June 2013

Getting the last work of the week done.

Struggled through every single part of today's programme after 1 week of training at Club La Santa Sport + yesterday's competition.

Warm-up

4 km biking

Shoulder mobility

BW stuff

A: Strict pull-ups: 5-5-5 reps
B: Strict ring dips: 5-5-5 reps

* 60 sec rest between each exercise

EMOTM x 5 min

7 deficit HSPUs (abmat + 2 x 15 kg bumper plates on each side)

http://youtu.be/Y3UTH5ceYVE

WOD

9-6-3 reps of:

C2B
Thrusters @ 52,5 kg

Time: 3:51'ish min

http://youtu.be/1Rnw3oN58E4

Thrusters felt heavier than ever, and I had a hard time holding on to the Rogue pull-up bar (which I always have) = great practise. Everything was tough today, but feels great to get the work done!

Abs

3 x 1 min plank hold

* 45 sec rest between sets

Cool down

4 km biking

24th June 2013

Back lifting with my coach after 1 week training more basic strength @ Club La Santa Sport. Great to be back lifting.

Warm-up

3 rounds (not for time):

8 T2B
8 pike push-ups (feet on box)
8 2-arm KB swings @ 2 x 16 kg (no 24 kg KB at the weightlifting gym)

http://youtu.be/pqrLzyUm_V4

Suddenly I'm having trouble stringing T2B together... Guess I have to get further back in the hollow/T2B position and maybe kick more with the legs when touching the bar with the feet. Some times I can do them, other times not (wierd)!

Weightlifting

Snatch: 35 kg (3 reps) - 45 kg (3 reps) - 55 kg (3 reps) - 60 kg (2 reps) - 65 kg (2 reps x 3) YAY!

C&J: 45 kg (2+2) - 55 kg (2+2) - 65 kg (2+2) - 75 kg (2+2) - 80 kg (1+2 x 3) Easy

Front squats: 45 kg (5 reps) - 65 kg (5 reps) - 75 kg (4 reps) - 85 kg (3 reps) - 95 kg (3 reps) PB

Power clean + push press: 45 kg (1+4) - 55 kg (1+4) - 60 kg (1+4) - 62,5 kg (1+4) - 62,5 kg (1+4) - 63,5 kg (1+2+2) - 65 kg (1+2) light 2RM PR by 2 kg

Thruster (1rep): 65 kg x 2 (light)

Cutted my finger quite badly while cooking yesterday night, so no metcon/too heavy lifting/hook grip today

BW stuff

A) Strict pull-ups: 5-4-4 reps
B) Strict rack dips: 11-8-8 reps

Tired after all the push presses

Distance biked

2 x 10 km (morning + afternoon)

25th June 2013

Yesterday I was reminded by my lifting coach that our club is hosting a weightlifting meet on Friday (night), where I’ll be lifting in order to get more competition experience. Therefore, I mixed a few things from my strength and conditioning programme in order to chip some of it off. I was behind with yesterday’s conditioning and picked the rest in order to fit the available equipment (I trained at my weightlifting gym today).

“Warm-up”

100 double-unders (70/30 reps)
50 burpees (5 x 10 reps)
30 butterfly pull-ups (10/8/6/6 reps)

Time: 8:14 min

I had planned to open the pull-ups with 15 reps, but body was tired + left thumb was at 50% since I cut it while cooking on Sunday.

Lifting

Deadlift: 4 x 3 reps @ 115 kg (+ 5 kg from last week)

* 90 sec rest between sets

3 x 3 reps: touch and go. Last 3 reps: singles (and harder)

BW stuff

3 x L-sit (paralettes) (30/25/25 sec)

* 60 sec rest between sets

WOD

5 rounds of:

15 hang power snatch @ 30 kg
12 overhead squats @ 30 kg

Time: 8:51 min

Since I still cannot hold hook grib (thumb thing), I wore my straps loosely. Still tough for the grip – and shoulders. I did each round without letting go of the barbell, but had to take breaks between rounds. Very grip intense + 15 hang power snatches for 5 rounds is a lot even though I like snatches in WODs. Great stabilization training…

BW stuff

A) Strict pull-ups: 5-5-5 reps
B) Strict dips: 10-10-10 reps

* 60 sec rest between movements

Tired by now!

EMOTM x 5 min

5 KB swings @ 16 kg + 5 HSPUs (on 20 kg bumper plates, no abmat)

Quite OK! Swings were light and I can always do HSPUs.

Abs finisher

50 sit-ups (V-ups + atomics)
50 russian twists with KB @ 16 kg
50 sit-ups (V-ups + atomics)

- 3 min rest -

3 x 60 sec plank hold

* 30 sec rest between sets

Distance biked

15 km

26th June 2013: snatch balance, power snatch + back squats

BW warm-up

3 rounds:

A) Strict chin-ups: 6-6-6 reps
B) Strict HSPUs (head to abmat while hands on floor, no bands today): 12-12-12 reps (8/4 reps each round = major improvement)

* 60 sec rest between movements

3 rounds:

A) 16 GHD sit-ups
B) 16 GHD back ext

* No rest between sets

Weightlifting

Snatch balance: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 70 kg (3 reps x 2) – 75 kg (2 reps x 2) – 80 kg (1 rep)

Today, I did all the snatch balances without a spot. Much harder mentally, but the heavy lifts were easy! My 1RM with a spot is 90 kg. Would like to get that without spot soon.

Power snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (2 reps) – 55 kg (2 reps) – 57,5 kg (2 reps) – 60 kg (2 reps) PB but quite light

Back squats: 45 kg (5 reps) – 65 kg (5 reps) – 75 kg (5 reps) – 85 kg (5 reps) – 95 kg (4 reps) – 105 kg (3 reps)

Snatch deadlift to knees (3 sec hold): up to 4 x 4 reps @ 75 kg

Time ran out for me today, so I have some strength and conditioning to catch up on (Friday after the weightlifting meet maybe), Saturday and Sunday.

Distance biked

16 km

27th June 2013: Powerlifting fun ❤

Today, I went to Copenhagen Powerlifting Club in order to give my powerlifting a little more attention.

Warm-up

Tabata row (4 min – 20 sec on/10 sec off)

Best result: 93 m
Worst result: 88 m

Pump

Bench press (5 reps): up to 60-60-60-65-65 kg 5RM PR by 5 kg and quite light

My 4RM PB is 67,5 kg. Would like to get a little higher soon.

DB bench press: 3 x 10 reps @ 2 x 17,5 kg

1 arm DB shoulder press: 3 x 10 reps @ 10 kg each arm

A) Chin-ups: 5-5-5 reps
B) Pull-ups: 5-5-5 reps

Dips: 3 x 10 reps

Rows lying on the stomach (10 reps): 40-40-35-35-35 kg

Pumped!

Distance biked

2 x 10 km

28th June 2013: Weightlifting competition – finally 160 kg (total)!

This evening I participated in a weightlifting competition at my club IK99. We were 18 lifters from IK99, Butcher’s Garage, CrossFit Copenhagen and a few other places.

Lifting

Snatch: 67-70-72 kg

Started lower than normally by 2-3 kg, because we considered the competition a normal Friday training. Felt good to get 3 approved lifts. 72 kg is 1 kg from my PB, and it felt LIGHT!

C&J: 82-86-88 kg PR by 2 kg

Started 2 kg lower than last competition. Feels great to get the 88 kg. I’ve been working a lot on my jerks, and the hard work is finally paying off. I could catch the bar even deeper in the jerk – but at least it feels like I’ve finally broken the code ❤

Competition total: 160 kg – FINALLY

BW (evening): 74,4 kg

Mental thoughts: Most important, I think I’ve broken the mental code in order just to go in there and LIFT!

See all results here: http://www.weightlifting.dk/da/Nyheder/ ... _IK99.aspx

—oo0oo—

Front squats: up to 1 rep @ 101 kg

Shoulder press: 5 x 5 reps @ 40 kg

Felt lighter than last week!

Distance biked

16 km

29th June 2013

Warm-up

5 km biking

4 x 400 m running

* 60 sec rest between runs

All rounds @ 1:50′ish/round and wasn’t in the mood for running at all. Rest was supposed to be 120 sec, but it was raining today, so I just wanted to go indoor!

2 rounds:

A) Diamond push-ups: 20-20 reps
B) Neutral grip pull-ups: 6-6 reps (hands sore – so did strict pull-ups instead of kipping)

Weightlifting

Front squats: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (3 reps) – 85 kg (3 reps) – 90 kg (3 reps) – 95 kg (4 reps) 4RM PR by 5 kg, light

1 power clean + 4 push press: 45-55-60-62,5-65 (3 reps) kg 3RM PR

Clean pulls from deep hang (below knees): up to 4 x 4 reps @ 95 kg (+ 10 kg more than normal training sessions)

Front squats (3 reps): 45-55-65-75-85-90 kg

Conditioning

3 rounds of:

300 m row
10 thrusters @ 45 kg
10 HSPUs (kip)

Time: 11-12′ish min

All unbroken. Ditte was doing a similar WOD with squats @ 45 kg, so I added 10 kg to the prescribed thrusters in the WOD.

Cool down

5 km biking

Warm-up

4 km biking

Skills

3 x 10 reps MU progressions

http://youtu.be/BFUqQ1hOYPc

Then

3 rounds:

A) L-sit on rings: 25-25-20 sec
B) 9 T2B

* rest as needed between movements

Got a few good kipping T2B today!

Then

Handstand walk: 3 x 12 m

Conditioning # 1

AMRAP/10 min:

200 m run
10 strict press @ 35 kg
5 butterfly pull-ups

Result: 4 rounds

A little running down stairs and back up for the run. Pull-ups: unbroken. Press: 1 + 2: UB, 3: 8/2, 4: 7/3 reps

Conditioning # 2

7 rounds:

1 C&J (full squat clean) @ 70 kg (= 80% of 1RM)
6 butterfly pull-ups
9 push-ups
12 air squats

Time: 11:54 min

Used belt for the C&J. C&J never got super hard to do. Pull-ups + air squats: unbroken. Push-ups: 1 + 2: UB, 3-7: 6/3 reps. Nice WOD which I can push a little harder next time.

Strength

Bench press: 5 x 10 reps @ 45 kg

Focus on good form!

Cool down

4 km biking

1st July 2013

Warm-up

2 rounds:

15 push-ups
15 V-ups
15 rev hyper

Lifting

Front squats (3 reps): 45-55-65-75-85-90 kg

Clean & jerk: 45 kg (2+2) – 65 kg (2+2) – 75 kg (2+1) – 80 kg (2+1 x 2, easy)

Snatch pulls (4 reps): 45-65-75-75-75 kg

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

BW stuff

3 rounds:

A) Strict chin-ups: 8-7-6 reps
B) Strict HSPUs to abmat (hands on floor): 10-9-8 reps

Conditioning

7 min AMRAP:

10 strict press @ 2 x 11,5 kg DB
12 overhead walking lunges @ 2 x 11,5 kg DB
14 alternating pistols

Result: 4 rounds

Press: 1) UB, 2-4) 7/3 reps. Walking lunges + pistols: UB. Smoked legs after 2 x front squats.

Distance biked

2 x 10 km

2nd July 2013: CrossFit day

Warm-up

Tabata row: 8 x 20 sec on/10 sec off

Best: 87 m
Worst: 78 m

Not the best C2 rower – and not the same as used last week.

Gymnastics

3 x ring L-sit: 30/25/20 sec

Then

3 rounds:

18 GHD sit-ups
18 GHD hip ext
10 supine ring rows

Conditioning # 1

For time:

1000 m row
50 push press @ 32,5 kg
25 toes to rings (instead of T2B = sore hands)

Time: 10:49 min

Performed at 80%. Couldn’t motivate myself.

Gymnastics

3 x 12 m handstand walk

Skills

3 rounds:

50 double-unders
5 seated, banded MUs (purple band, thinner than last week)
20 hang power snatch @ 15 kg

Conditioning # 2

AMRAP/16 min:

10 deadlift @ 80 kg
400 m run
5 C2B

Result: 4 rounds + 10 deadlifts

C2B unbroken. Struggled pushing myself on the run. Deadlifts UB/UB/6-4/6-4/5-5

Finisher

Diane + Fran – Elizabeth in teams of 4 pers/1 pers working at the time.

Time: 8:34 min (in team with Dalya, Veins + Gummi)

Distance biked

2 x 10 km

3rd July 2013

Warm-up

15 push-ups
15 V-ups
15 back ext

Warm-up with the barbell

Lifting

Power snatch: 35 kg (3 reps) - 45 kg (3 reps) - 50 kg (2 reps) - 55 kg (2 reps) - 57,5 kg (2 reps) - 60 kg (2 reps x 2) PB

Barbell complex (3 clean deadlifts + 2 squat cleans + 2 jerks): 45-55-65-70-70-75-80 kg

http://youtu.be/Zz_NK1I0WFo

75 kg. Not tight core in the cleans = sloppy and too wide catch. Same mistake @ 80 kg below. The complex @ 80 kg is performed at 90+ % of my 1RM C&J (88 kg), which is not too bad. First time trying the complex.

http://youtu.be/L3zgYq6qLIQ

80 kg

Snatch grip deadlift: up to 3 x 4 reps @ 85 kg

Back squats: 65 kg (5 reps) - 75 kg (5 reps) - 85 kg (5 reps) - 95 kg (4 reps) - 105 kg (3 reps)

Finisher

A) 3 x strict pull-ups: 5-5-5 reps
B) 3 x 12 strict HSPUs to abmat (hands on floor): 6/6-12-7/5 reps
C) Snatch deadlift to knees (3 sec hold): 75-75-75-75 kg

Distance biked

2 x 10 km

5th July 2013: 3RM snatch from knees @ 65 kg + other fun stuff

Rest day yesterday because I wasn’t feeling well + sick kid last night. Didn’t feel so strong today, but some parts went quite well – others didn’t!

Warm-up

15 push-ups
15 rev hyper
15 V-ups

Warm-up with the barbell
Stretching

Lifting

Training with strong and famous weightlifter, Karina Hauge, so I had to bring my A-game!
Front squats (3 reps): 45-55-65-75-85-90 kg

Snatch from knees (3 reps): 35-45-50-55-60-65 kg 3RM PR by 5 kg

Squat cleans (3 reps): 35-45-55-65-75-75-75 kg

Front squats: 45 kg (5 reps) – 65 kg (5 reps) – 75 kg (4 reps) – 85 kg (3 reps) – 95 kg (2 reps)

Bench press: up to 5 x 5 reps @ 62,5 kg

Gymnastics

A) 2 x butterfly pull-ups: 14-9 reps

B) 2 x strict HSPUs (to abmat): 11-8 reps

* 60 sec rest between movements

Not much energy

Conditioning

EMOTM x 5 min:

20 double unders
5 power clean + push jerks @ 45 kg (touch and go)

Round # 1: 34 sec, Round # 3-5: 29 sec. DU + C&J UB except from 1 x stumple in the DUs in round # 1. Sweet WOD + a little redemption after the crappy gymnastics part.

Finisher

60 sit-ups
60 Russian twists @ 12 kg KB
60 sit-ups

Distance biked

15 km

6th July 2013: ‘Lets lift heavy things!’

Training with Karina, Polle, Kyle, and Daniel today! Lots of assistance lifts.

Warm-up

5 km biking

2 x diamond push-ups: 21-21 reps

Lifting

Snatch balance (3 reps): 35-45-55-65-75-75-75-77,5 kg 3RM PR by 2,5 kg (+ 1 rep @ 85 kg – my max is 90 kg)

I was trying to beat Kyle, but I stopped at 1 easy rep @ 85 kg (Kyle got 3). We’ll probably compete again next week.

Front squats (3 reps): 50-70-80-85-90-90 kg (+ 1 rep @ 95 kg)

Clean pulls from deep hang (below the knee, 4 reps): 65-85-85-85-100 kg 4RM PR by 5 kg, light

Deadlifts (3 reps): 110-120-120-120 kg 3RM PB

I’ve been doing 3×3 reps DL +5 kg for 4 weeks by now. Not sure I can increase with + 5 kg next week as well… On the other hand, I wasn’t sure that I could complete the DLs this week either, but it went fine.

Push press (4 reps): 55-60-60-60 kg

Endurance

8 x 200 m sprints (as a relay with Karina, Kyle and Daniel)

I was supposed to do 1600 m run, but I was easily talked into doing 8 x 200 m instead. Guess I’ll have to do the 1600 m next week?!?

Conditioning

AMRAP/12 min:

250 m row
10 benchpress @ 50 kg (supposed to be 47,5 kg)
5 squat cleans @ 70 kg

Result: 3 rounds + 250 m row

(…and then I did 10 more bench presses to get my benching for the entire week covered)

Sweet WOD. Bench presses: UB. Squat cleans: singles. Had to walk a little around in the gym from rowing, to benching, to cleans. Can push myself a little more next time… Nice to do a WOD with heavier cleans ❤

Cool down

5 km biking

7th July 2013: Great running WOD + skills

Getting the last work of the week in the books!

Warm-up

4 km biking

Gymnastics

3 x ring L-sits: 35-30-25 sec

Then

3 x 5 ring dips (3-2 reps)

Then

5 min jump rope (singles)

* each break: 3 strict pull-ups (penalty)

Result: 2 breaks = 6 strict pull-ups (+ did 3 more after the 5 min). Total: 9 reps

3 x 60 sec plank hold (20 sec rest)

AMRAP/60 sec: air squats

Result: 51 reps

Strength

2 rounds:

A) 10 good mornings @ 45 kg (light)
B) 20 alternating pistols

Conditioning

3 rounds for time:

400 m sprint
8 pull-ups
16 KB swings @ 24 kg

* 60 sec rest between rounds

Result:

Round # 1: 3:05 min (run: 1:58 min, pull-ups: UB, swings: UB)
Round # 2: 2:48 min (run: 1:44 min, pull-ups: harder to find rythm but UB, swings: UB)
Round # 3: 2:44 min (run: 1:42 min, pull-ups: UB, swings: UB)

Cool down

4 km biking

8th July 2013: 1 rep overhead squat @ 90 kg (video)

Lifting

Overhead squat (1 rep): 65-75-85-90 kg

http://youtu.be/5T4qL0tG0qQ

2,5 kg from my PR (which was assisted by my coach). This lift @ 90 kg is unassisted = not bad at all!

Power snatch (from knees): 45 kg (3 reps) - 50 kg (2 reps) - 55 kg (2 reps) - 60 kg (2 reps)

Clean & jerk: 45 kg (2+3 reps) - 65 kg (2+3 reps) - 75 kg (1+3 reps) - 80 kg (1+3 reps x 2)

http://youtu.be/mSA2H96xQEk

Front squats: 55 kg (5 reps) - 65 kg (5 reps) - 75 kg (4 reps) - 85 kg (3 reps) - 95 kg (3 reps)

Everything after overhead squats was quite tough today!

Snatch pulls (4 reps): 65-75-75-75 kg

Conditioning

10 min AMRAP:

30 double-unders
15 power snatch @ 27,5 kg

Result: 5 rounds + 30 DUs + 10 power snatch

DU: UB,UB - then: 15/15. Snatch: 5-5-5. Stopped 10 sec before - forgot that I started at 00:10. Can pace myself a little more.

Gymnastics

3 rounds not for time:

5 T2B
4 TGU @ 15 kg barbell (last round: 20 kg)
3 UB strict pull-ups

First round of T2B went smooth (7 or 8 reps). Then I couldn't find the rythm.

Distance biked

2 x 10 km

9th July 2013: WOD + 5×5 reps bench press @ 65 kg

Conditioning

1600 m run (7:57 min)

3 min rest

50 butterfly pull-ups (3:26 min – 10/10/10/6/less reps)

3 min rest

50 handstand push-ups (2:16 min – 25/10/10/5 reps)

3 min rest

50 alternating pistols (2:27 min – 5 x 10 reps)

It’s summer today. Run = hot. Sweatty hands in both pull-ups and handstand push-ups.

Gymnastics

3 x L-sit (paralettes): 35-35-30 sec

Then

100 sit-ups

Strength

Bench press: 5 x 5 reps @ 65 kg (+ 2,5 kg from last week)

Went fine!

Distance biked

2 x 10 km

10th July 2013: 2 x Heavy ‘Grace’ + weightlifting

Warm-up

15 diamond push-ups
15 V-ups
15 rev hyper

Stretching

Lifting

Front squats (3 reps): 45-55-65-75-85-90 kg

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

Snatch grip deadlift (4 reps): 65-75-85-85-85 kg

Back squats: 65 kg (5 reps) – 75 kg (5 reps) – 85 kg (5 reps) – 95 kg (4 reps) – 105 kg (3 reps)

Snatch grip deadlifts to knees (3 sec hold, 4 reps): 65-75-75-80-85 kg

Lots of kgs lifted today + fried legs (kind of). They never totally burn out ❤

Conditioning

30 power cleans + push jerks @ 60 kg

Time: 5:51 min

- 5 min rest -

30 power cleans + push jerks @ 45 kg

Time: 3:01 min

Comments: Performed @ 60 kg: singles. Performed @ 45 kg: 5-5-5-3-2-1 or 2′s (touch and go). Philip and Kyle performed the WOD @ 80/65 kg. Philip: 1st @ 80 kg, 3rd @ 65 kg. Kyle: 2nd in both WODs. I: 3rd @ 60 kg, 1st @ 45 kg.

Distance biked

2 x 10 km

11th July: 3RM bench press @ 72,5 kg super light + strict BW work

Early and fast morning session with Fame Boy @ The Gym/Copenhagen Powerlifting Club!

Warm-up

7 km biking

500 m. rowing

3 rounds of:
◦7 GHD sit-ups
◦7 diamond push-ups
◦7 T2B (my hands are hurting after 2 x “Grace” yesterday)

Lifting

Bench press: 5 x 10 reps @ 50 kg

Bench press (3 reps): 60-70-72,5 kg 3RM PR, light

Gymnastics

◦Dips: 3 x 10 reps (60 sec rest between sets)
◦Strict work: 5 pull-ups – 4 C2B chin-ups – 3 pull ups – 2 C2B chin-ups – 1 pull-up (15-20 sec rest between sets)

Cool down

3 km biking

Afternoon

15 km biking

12th July 2013: Legs, legs, legs – and snatch

Summer in Copenhagen and last day at work before 23 days of vacation. Gotta love it!

Warm-up

7 km biking

Conditioning

10 min. AMRAP
◦30 snatch @ 20 kg
◦30 snatch @ 35 kg
◦30 snatch @ 47 kg
◦30 snatch @ 55 kg

Result: 7 snatches @ 55 kg

Doing such a WOD before 9.00 in the morning should be illegal!!!! My lower back was hurting/sore already at the snatches @ 20 kg – probably from all the deadlift variations and barbell WODs I’ve done this week (I know I’m whining….)! Performed @ 20 kg: UB, power snatch. Performed @ 35 kg: sets of 5 reps, power snatch, light. Performed @ 47 kg: 3/2/1 reps, power snatch, harder than last time. Performed @ 55 kg: singles, squat snatch - I failed 2 reps @ 55 kg and stopped 10 secs. before. Fumbled a little too much changing weights = time consuming. Still, 97 reps is not bad at all.

Lifting

Front squats (3 reps): 45-55-65-75-85-90 kg

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (3 reps) – 60 kg (3 reps) – 65 kg (2 reps) – 65 kg (1 rep)

The smart reader will notice, that I was quite fed up with snatches at this stage. Went fine though.

Squat clean (3 reps): 45-55-65-75-80 kg 3RM PB and nicely controlled

Front squats: 45 kg (5 reps) – 65 kg (4 reps) – 75 kg (4 reps) – 85 kg (3 reps) – 95 kg (2 reps)

That was my 5th squat session this week. One more to go tomorrow. Lots of strength work this week. Feels good and is hopefully paying off.

Cool down

3 km biking

Afternoon

10 km biking

Tilbage fra ferie!

Jeg har været på ferie i USA (New York og Key West). Fantastisk ferie, hvor jeg også fik trænet i nogle sjove og skæve gyms. Læs mere om mine træninger på ferien, som var OK fornuftige på http://www.sarahsdailytraining.com (ca. 20. juli - 31. juli).

Jeg kom hjem for en uge siden, og fokus siden hjemkomst været at komme tilbage i løfteform, da jeg skal løfte til de nordiske mesterskaber i vægtløftning for seniorer på Island på lørdag den 17. august.

Træningerne har kørt lidt op og ned, men overordnet går det fremad. Jeg har den sidste uge været lidt bedre til at lægge videoer på op min blog, så brows lidt rundt derinde for at se mine træninger og mit niveau pt.

/Sarah

12th August 2013: 5 days to competition + 1RM push press @ 75 kg

I slept 10 hours last night. Wonderful finally getting some sleep. Today, I felt really weak at weightlifting class though. It went fine, and I got all my lifts, but my lifts weren’t as powerful as last week…

Warm-up

2 rounds of:

15 push-ups
15 reverse hyper
15 V-ups

Warm-up with the barbell

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (3 reps) – 60 kg (2 reps) – 65 kg (1 rep x 5)

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

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

Snatch high pulls: 45 kg (3 reps) – 65 kg (3 reps) – 75 kg (1 rep x 4)

Push press: 45 kg (4 reps) – 55 kg (4 reps) – 60 kg (4 reps) – 65 kg (4 reps) 4RM PB by 2,5 kg – 70 kg (1 rep) 1RM PR by 2,5 kg – 75 kg (1 rep) 1RM PR by 7,5 kg ❤

Omed Alam, a very talented 14 year old lifter in the 62 kg class from ‘Ålholm Weightlifting Club’ trained with us today. We always do a challenge when we train together. Today’s challenge was push press. Here’s a cool video made by my super cool friend, Omed!

http://youtu.be/OIb4IcaHd7Q

Gymnastics

3 rounds:

A) Strict pull-ups: 7-6-5 reps

B) Strict HSPUs (head to ab-mat, hands on floor): 10-11-12 reps

Then

Kipping T2B: 10 reps (just to be sure that my body remembers the movement – went super fine – yay!)

Distance biked

2 x 10 km

Info on the Danish lifters participating at the Nordic Championships on Saturday in Iceland (in Danish): http://www.weightlifting.dk/Nyheder/201 ... ptakt.aspx

13th August 2013: Gymnastics, light strength and a WOD with T2B + power cleans

4 days to competition. I always do a light WOD and some lighter strength training on Tuesdays when lifting on Saturdays. Felt great to move and focus on something else than snatch and C&J.

Gymnastics warm-up

3 rounds:

A) 7 strict chin-ups
B) 10 dips

Lifting

Bench press (5 reps): 67,5 kg – 65 kg – 62,5 kg x 3 sets

Bench press (10 reps): 50 kg x 4 sets

Deadlift: 3 reps EMOTM x 7 min @ 75% = 97,5 kg

Conditioning

10-9-8-7-6-5-4-3-2-1 reps of:

T2B
Power cleans @ 45 kg

Time: 10:53 min

Focus: Kipping T2B. Went super – I also took my time between movements in order not to fuck up the rythm in T2B… Footwear: Since focus was on T2B, I wore Nanos (where I would normally wear lifting shoes). Power cleans were so light, so Nanos were perfect for this WOD.

Distance biked

2 x 10 km

14th August 2013: Competition in 3 days

3 days to competition. Leaving for Iceland Friday morning!

Warm-up

2 rounds:

15 push-ups
15 V-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)

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

Back squats: 45 kg (5 reps) – 65 kg (5 reps) – 75 kg (5 reps) – 85 kg (5 reps) – 95 kg (2 reps) – 105 kg (1 rep)

Lifting went fine, but I feel weaker than I did last week. I know that I haven’t lost strength, and I’m hoping to be on fire when lifting on Saturday. Looking forward to a light training session tomorrow and hopefully some sauna time ❤

Gymnastics

3 rounds:

A) 5 strict pull-ups
B) 8 rack dips

Finisher

You go, I go with Ditte for a total of:

200 DUs
100 push-ups
100 Russian twists @ 10 kg
100 burpees

Time: 12:09 min

We did 50% each. Nice and easy!

Distance biked

12 + 10 km

Proud to represent Denmark and our club ‘IK99 Weightlifting’ at the Nordic Championships. The strong, young and talented Karina Hauge and I will be lifting in the team cup as well.

Follow the competition live on Saturday HERE: http://www.n4.is/page/n4-i-beinni

Nordic Championships in Weightlifting 2013

My prepping leading up to the Nordic Championships hadn’t been the best, since I got back from vacation in the US 2 weeks ago and spend the first week having a major jetlag….

Anyways, the Nordic Championships in Weightlifting is the biggest event I’ll participate in right now internationally my current level taken into consideration, so I really wanted to do well.

My best lifts in training leading up to the competition were:
◦Snatch: 70 kg (and 2 or 3 misses on 71 kg)
◦C&J: 84 kg (2+2)

Normally I’m best at snatch, but this time the snatches have challenged me leading up to the competition.

Competition results

◦Snatch: 69-72 (fail)-72 kg (1 kg from my PR)
◦C&J: 84-88 (fail)-88 kg (PB)

Total: 160 kg (PB)

Sinclair: 194 points (PR)

Body weight: 73,05 kg

Placement (75-75+ group): 2nd place! (1st: Madeleine Ahlner, Sweden, 3rd: Pernille Sølund Hansen, Denmark)

Comments: I’ve only made 160 kg in total once before – at a local afternoon competition at our own gym. Being able to repeat this result at a much more important competition was my competition goal. My dream goal was 74 kg in snatch and 90 kg in C&J, which I know that I’m capable of. I was too unfocused in my second lifts in both snatch and C&J. I had to wait 6 or more lifts in C&J between my 1st and 2nd lift, where I lost focus a little. Lots of lessons learned. Last year my resulsts at the Nordic Championships were: snatch: 67 kg // C&J: 76 kg, total: 143 kg (BW: 74′ish kg). It’s an improvement of 17 kg in less than a year, which is super fine – especially when know that I can do even better!

Team competition

Karina Hauge and I won the Danish female team competition in 2013 which qualified our team to the Nordic Championships. A team at the Nordic Championships consists of 2-3 female lifters from the same lifting club, where the 2 best results count, so Karina and I also participated in the team cup, where we won gold medals representing our club; “IK99 Weightlifting Club”. Karina (snatch: 78 kg // C&J: 92 kg). AWESOME!!!!!

Best female lifting nation

The prize for best female lifting nation went to Denmark this year. The Danish female lifters at the Nordic Championships were: Christina Trier Ejstrup (gold, 53-58 kg), Line Jacobsen, Sara Hammelstrup (bronze, 63-69 kg), Karina Hauge (silver, 63-69 kg), Pernille Sølund Hansen (bronze, 75-75+ kg) and me (silver, 75-75+ kg).

A great day for me individually, for our club “IK99 weightlifting” and for Denmark!

Se billeder og videoer her: http://sarahsdailytraining.com/2013/08/ ... 3-iceland/

På islandsk TV

Islandsk TV bragte et indlæg om de Nordiske Mesterskaber i vægtløftning i nyhederne. Se fra 26 min og frem, hvor det netop er mit første snatch, som er med: http://ruv.is/sarpurinn/frettir/1808201 ... -lyftingar

Lækkert at VL kommer efter et indlæg om strong man btw

19th August 2013: Back in the gym + champagne celebration

Back in the gym. No specific weightlifting today – just fun!

Warm-up

2 rounds:

15 push-ups
15 V-ups
15 rev hyper

Gymnastics

EMOTM x 14 min:

Odd: 5 unbroken strict handstand push-ups (head to abmat, hands on floor)

Even: 7 unbroken kipping butterfly pull-ups

Lifting

Front squats (5 reps): 75-80-80-80-80 kg

EMOTM x 7 min: 3 deadlifts @ 80% = 105 kg (no touch and go)

Conditioning

4 rounds:

12 thrusters @ 35 kg
8 T2B

Time: 8:26 min

T2B = kipping. Took it quite easy + ripped my right hand…

Finisher

50 Russian twists @ 12 kg KB
50 sit-ups @ 5 kg

Distance biked

10 + 5 + 10 km