21st August 2013: Morning + afternoon training + 3RM push jerk from the neck @ 90 kg

:::MORNING:::

Fast morning training at the new Butcher’s Lab in the middle of Copenhagen. What a great place!

Warm-up

3 rounds:
◦250 m. row
◦3 MU progressions
◦6 burpees
◦9 wall balls

Interval rowing

For 10 min:
◦ON: 300 m. rowing @ 80-90%
◦OFF: 200 m. rowing @ 60%

Result: 4 entire rounds (300 on + 200 off) + 200 m (on)

Sore from deadlifts on Monday and probably not 100% over this weekend’s meet. I might have chilled a little too much on the rower especially on the 200 meters….

Misc – gymnastics

◦Handstand walk
◦Strict HSPUs
◦Ring support
◦Ring dips: 10 reps
◦Pull-up variations
◦False grip pull-ups

:::AFTERNOON:::

Still no specific weightlifting on the program after the weekend’s meet.

Warm-up

2 rounds:

15 push-ups
15 V-ups
15 rev hypers

Lifting

Overhead squats (5 reps): 45-55-65-70 kg PB

Felt quite easy

Max reps UB bench press @ 60 kg: 15 reps PR

My previous 10RM was 55 kg. Fine improvement

Push jerk from the neck, snatch grip (3 reps): 45-65-75-85-90 kg Normally my 1RM PB – major improvement!!!

I was batteling the come back kid, Tim Kring, who won…

Gymnastics

A) Pull-ups: 5-5-5 reps
B) Rack dips: 10-10-10 reps

Conditioning

For time:

10 pull-ups
10 overhead squats @ 45 kg
8 pull-ups
10 front squats @ 45 kg
6 pull-ups
10 back squats @ 45 kg
4 pull-ups
10 jumping squats
2 pull-ups
10 air squats

Time: 4:01 min – incl. a little running forth and back in the gym + chalking up (my right hand is still ripped)

Finisher

50 Russian twists @ 16 kg KB
50 sit-ups

Mobility + stretching

Distance biked

5 + 10 km

22nd August 2013: Casall HIT event, 12 min AMRAP + strength

This afternoon, Mainz, Philip, Ditte and I did a small WOD to showcase Casall’s new clothing and tool line; ‘HIT’ (high intensity training) and afterwards we played with restistance runs (sledges and parachutes). Super fun and in great company!

:::Evening training:::

Warm-up

15 V-ups
15 push-ups
15 rev hyper

Warm-up for the WOD

Conditioning

12 min AMRAP:

6 hang power cleans @ 55 kg
12 kipping HSPUs
18 alternating pistols

Result: 6 rounds + 6 reps

Strategy: All rounds unbroken, and 10-15 sec to chalk up (right hand ripped) and catching breath. Slowest round (1st): 1:45 min. Fastest round (5th): 1:33 min. Hang power cleans and HSPUs were fast, lots of pistols = time consuming….

Lifting

My friends were lifting, so I joined the last part of their training!

Front squats: 5 x 5 reps @ 80 kg

Push press: 4 x 4 reps @ 60 kg

Distance biked

10 + 5 + 10 km

23rd August 2013: snatch and press complexes + a WOD

Warm-up

2 rounds:

15 V-ups
15 push-ups/diamond push-ups
15 rev hyper/GHD back ext

Lifting

No specific lifting program, so I did the following:

1 power snatch + 2 squat snatch + 3 overhead squats: 35-45-55-60-60 kg

http://youtu.be/vuX61QjFWT0

Crappy/sloppy lifting. Not finishing pull + not tight core = wide and sloppy catching position.

1 shoulder press + 3 push presses + 5 push jerks: 45-47-48-50-47 kg

Conditioning

EMOTM x 14 min:

Odd: 5 front squats @ 65 kg + 10 KB swings @ 16 kg

Even: 3 strict chin-ups/pull-ups

Double unders

Max reps double unders in 2 min: 142 reps (+ 11 reps)

Abs

250 sit-up variations

Distance biked

2 x 10 km

24th August 2013: Snatch + C&J complexes + WOD

Warm-up

15 V-ups
15 rev hyper
15 push-ups

Stretching

Lifting

Starting a new weightlifting cycle. Next meet is in the late fall = time for complexes ❤

1 squat snatch from knees + 1 squat snatch from deep hang + 1 squat snatch: 45-55-60-60-60 kg

I have to work more on the finishing pull + catch.

1 squat clean + 1 split jerk + 2 squat cleans: 45-55-65-70-75-80 kg

80 kg is 90% of my current 1RM C&J (88 kg) – not bad!

Front squats: 4 x 4 reps @ 85 kg

Conditioning

Ditte and Mainz made this WOD up. Right hand still ripped which limits what I can do…

For time:

21 thrusters @ 35 kg
21 box jumps 20”
50 double unders
15 thrusters @ 35 kg
15 box jumps 20”
50 double unders
9 thrusters @ 35 kg
9 box jumps 20”
50 double unders

Time: 7:36 min

Won over Mainz with a few seconds

Abs

50 Russian twists @ 16 kg KB
50 sit-ups

Distance biked

2 x 7 km

25th August 2013: WOD with 60 kg snatch

Warm-up

5 min jump rope (singles)

* each break: 3 strict pull-ups/C2B chin-ups (4 breaks)

Gymnastics

A: 3 x 10 ring dips

B: 3 x max T2B (8-8-10, kip)

Interval running

7 min warm-up

5 x 200 m run

Conditioning

4 rounds:

1 squat snatch @ 60 kg
7 push-ups
14 air squats

Time: 3:06 min

- 8 min break -

4 rounds:

1 squat snatch @ 60 kg
7 kipping handstand push-ups
14 alternating pistols

Time: 4:33 min

I liked the first WOD a lot, so I decided to do a harder version with pistols and HSPUs.

Finisher

50 burpees to 15 cm target: 3:25 min (last: 3:11 min)

I was tired at this point…

300 m run

Handstand walk

Distance biked

2 x 4 km

26th August 2013: Legs, legs, legs

Warm-up

2 rounds:

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

Lifting

Squat clean bolt (bar starting mid thigh, feet in landing position), 3 reps: 45-55-65-75-80-80 kg 3 RM PR

Snatch pulls (4 reps): 45-55-65-70-70-70 kg

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 x 3)

Legs quite fried at this point…

Gymnastics

EMOTM x 14 min:

Odd: 6 strict HSPUs (head to abmat, hands on floor)

Even: 8 butterfly pull-ups

+1 rep in both exercises compared to the last couple of weeks doesn’t seem like a lot, but I felt it a lot in 7th and 8th round in the pull-ups….

Conditioning

4 rounds:

14 thrusters @ 35 kg
10 T2B

Time: 8:17 min

More reps compared to last week = challenging and good for me! Thrusters: 1st: UB, rest: 8-6 reps. T2B: 1st: UB (kip), rest: 6-4 reps.

Hands and legs sore now… I’m not used to do that many butterfly pull-ups (56 reps) AND T2B (40) in one training session. It’s getting better and better though!

Finisher

60 Russian twists @ 16 kg KB
60 sit-ups @ 5 kg

Distance biked

2 x 10 km

27th AUG 2013 - active rest day

Morning: 12 km biking

Noon: 6 km biking

Afternoon: 10 km biking + 3 km running (run: 15 min)

28th August 2013: 1 rep split jerk @ 90 kg, lots of squats + cool WOD

Warm-up

2 rounds:

15 push-ups
15 V-ups
15 rev hyper

Lifting

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

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

Snatch pull to knee (3 sec hold): up to 4 x 4 reps @ 75 kg

Split jerk from high blocks (find max of the day): up to 75-85-90 kg PB

Conditioning

4 rounds:

3 squat snatch @ 60 kg
9 push-ups
16 air squats

Time: 5:35 min

Snatch: singles, no misses. Rest: unbroken. Sweet WOD!

Distance biked

2 x 10 km

29th August 2013: 1RM deadlift @ 135 kg + rowing

Went to train at Copenhagen Powerlifting Club today!

Warm-up

3 rounds:

350 m row
6 strict pull-ups
12 rack dips

Lifting

Deadlift: 60 kg (10 reps) – 80 kg (6 reps) – 100 kg (3 reps) – 110 kg (2 reps) – 120 kg (1 rep) – 127,5 kg (1 rep) – 135 kg PR by 5 kg

Finally lifting more than 130 kg. Shoes off and a better starting position worked for me. Not even super hard. Deadlifts is one of my weak spots. Happy that the hard work pays off!

EMOTM x 7 min: 3 deadlifts @ 85% = 110 kg (based on 1RM @ 130 kg)

Pump

5 rounds of:

A) 10 seated rows @ 30-40 kg
B) 10 hamstring curls @ 20 kg (10 kg improvement)

Rowing

5 rounds:

A) 300 m row @ 90%
B) 150 m row @ 60%

Abs

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

Distance biked

2 x 10 km

30th August 2013 - 1st gymnastics session

First gymnastics training session out of many.... I've recorded the ring and pull work in order to document my starting point. Hope I'll improve fast!

•Focus this week: bent arms (MUs, rings etc.)
•Focus next week: straight arms (handstands etc.)
•etc...

Warm-up:
•Wrist and shoulder mobilisation movements (push-ups on wrist, knockles etc... tough)
•Power band push-ups, rows etc.

5 rounds of:
•2 false grip ring pull-ups (see video)
•2 pause pause ring dips (see video)

youtube=http://youtu.be/KnKMKwU8pmU

youtube=http://youtu.be/uQ5SazMqixw

5 rounds of:
◦2 back activated chin-ups (see video)
◦3 pause hollow rock push-ups (hands turned out)

http://youtu.be/UaIza4YdkmM

Muscle-up transitions: 10 reps

Mobility:
•2 x shoulder mobility exercises with broomstick + 1,25 kg (10 reps each)

Feeling like the video below:

youtube=http://youtu.be/xCpZAGgg7G8

30th August 2013: Weightlifting Class

Body really tired from deadlifts yesterday and gymnastics this morning.

Warm-up

15 back ext
15 push-ups
15 V-ups

Lifting

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

Power snatch (3 reps): 35-45-50-55-55-57 kg

Power cleans + push jerks (2+2): 45-55-65-70-70-75 kg PB

Front squats: 45 kg (5 reps) – 65 kg (5 reps) – 75 kg (4 reps) – 85 kg (3 reps) – 90 kg (3 reps x 3)

Thanks to sweet Karina for keeping me company all the way throughout my training session!

Gymnastics

Kipping T2B: 10-8-8 reps

Conditioning

For time:

10 pull-ups
10 OHS @ 45 kg
8 pull-ups
10 front squats @ 45 kg
6 pull-ups
10 back squats @ 45 kg
4 pull-ups
10 jumping squats
2 pull-ups
10 air squats

Time: 3:28 min

Goal: beat last week’s result (4:11 min as far as I remember). Not bad.,.

Abs

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

Distance biked

7 + 10 km

31st August 2013: Oly lifting, bench press and a cool DB WOD!

Warm-up

15 push-ups
15 rev hypers
15 V-ups

Lifting

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

Push press (4 reps): 35-45-55-60-65 kg

Clean pulls from deep hang (4 reps): 45-65-85-95-100-95 kg

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

Pump

Bench press (max reps unbroken @ 65 kg): 10 reps

Conditioning

I was supposed to do max reps 1 arm DB snatches @ 30 kg in 5 min starting each min with 3 burpees. Changed it to a team WOD with Ditte…

Every 2nd min for 10 min (= 5 rounds each):

In 1 min:
3 burpees
Max reps alternating 1 arm DB snatches @ 30 kg

Result: 8-9-9-9-9 reps

2 years ago when prepping for Regionals, I could hardly do 10 reps @ 32 kg, so I was really nervous going into this WOD. It went super fine and much better than expected. Yay!

Double unders

Max reps DUs in 2 min

Result: 155 reps (last week: 142 as far as I remember)

Abs

250 sit-up variations

Distance biked

2 x 8 km

1st September 2013: 3 x 600 m run, 12 min AMRAP, skills

Warm-up

5 rounds:

2 back activated chin-ups
3 hollow back push-ups

Then

5 min jump rope (singles)
* every fail: 3 pull-ups/chin-ups (4 fails)

Then

3 rounds:

10 wallballs
6 false grip ring rows
8 burpees
10 ring-dips (5 sets x 2 reps with gymnastic count)

Running

3 x 600 m run

* 90 sec rest between runs

Tough!

Conditioning

AMRAP 12 min:

8 hang power cleans @ 55 kg
14 kipping handstand push-ups (abmat + hands on bumper plates)
20 alternating pistols

Result: 5 rounds + 8 + 14 + 6

Not bad!

Finisher

50 burpees to 15 cm target

Time: 2:35 (+ 10 sec from last time)

I was fu#ked at this point and did the burpees for completion!

Cool down

5 min jog

2nd September 2013: Great lifting session, thrusters/T2B-WOD + skills

Warm-up

15 push-ups
15 V-ups
15 back ext

Lifting

Power snatch + squat snatch: 35 kg (2+2) – 45 kg (2+2) – 50 kg (1+2) – 55 kg (1+2) – 60 kg (1+2 x 2)

Squat snatches were powerful today!

Squat cleans from deep hang (3 reps): 45-55-65-75-75-75 kg

Snatch pulls (4 reps): up to 70-70-70-75 kg

Front squats: 55 kg (5 reps) – 65 kg (5 reps) – 75 kg (4 reps) – 85 kg (4 reps) – 90 kg (4 reps x 3)

More leg work again. I need it if I soon shall C&J 90 kg.

Gymnastics

EMOTM x 14 min:

A) 6 strict HSPUs (abmat + 10 kg bumper plates on each side)

B) 8 butterfly pull-ups

Butterfly pull-ups unbroken and much easier than last week. HSPUs much harder on bumper plates (3/2/1 each round and strugled with the last one each round). Major improvement in my strict HSPU work though. I love it!!!

Conditioning

4 rounds:

14 thrusters @ 35 kg
11 T2B

Time: 8:24 min

Last week: 8:17 min (fewer reps though). Kip in T2B works fine the first 7-8 reps. Then I jump down, which is stupid…

Distance biked/walked

Biked: 10 + 6 km

Walked: 5 km (chain on my bike fell off…)

3rd September 2013: Competition training @ Butcher’s Garage!

Training with the competition team @ Butcher’s Garage. Great people, great WOD!

Warm-up

3 rounds:

10 wallballs
5 burpees
A) 2 x 2 reps gymnastic ring pull-ups with 10 sec false grip hold, B+C) 5 false grip ring rows

Gymnastics

5 rounds:

A) 2 back activated chin-ups
B) 2 gymnastics ring dips

Rowing

I go, you go with Ditte:

300 m rowing @ 95-100% x 5

Conditioning

4 rounds:

5 squat snatch @ 55 kg
9 kipping HSPUs
18 air squats

Time: 7:10 min

Sweet WOD!

Rest 2:50 min

AMRAP/10 min:

5 squat snatch @ 55 kg
9 kipping HSPUs
18 alternating pistols

Result: 3 rounds + 3 reps

Sweet and nasty WOD!

Abs

70 Russian twists @ 16 kg KB
70 sit-ups @ 5 kg

Distance biked

14 km

4th September 2013: Snatch bolt challenge day

It’s wednesday = the weekly challenge against Tim Kring (this week: in snatch bolt). I’ve got a major stomach ache today – not the best odds

Warm-up

15 push-ups
15 back ext
15 V-ups

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 bolt (bar from hip, feet in landing position) – find max: Tim got 125 kg // I got 70 kg (not bad!!!) PR for me!

Back squats (5 reps): 45-65-80-90-100-101-102 kg – felt good!

Clean grip deadlifts (standing on 4 cm plate, 4 reps): 45-65-85-95-95-95-95 kg

Gymnastics

3 rounds:

A) T2B: 11-10-10 reps (yay!)
B) Strict pull-ups: 7-6-6 reps
C) Strict rack dips: 10-10-10 reps

Abs

70 Russian twists @ 16 kg KB
70 sit-ups @ 5 kg

Distance biked

2 x 10 km

2nd gymnastics session, strength, WOD + misc

Week # 2 of my gymnastics focus!

Gymnastics

Wrist warm-up: 10 of each movements (5)

Test of last week’s work (bent arm work)

A) Pull-ups in false grip – work on: start with arms straight in false grip
B) Gymnastic ring dips – work on: ring turn-out
C) MUs: transition from pull-up to dip – work on: no feet in negative MU
D) ‘Perfect pull-ups’ (back activated chins) – work on: pulling all the way up
E) Protracted push-ups
F) ‘Arkaev shoulder stretch’ + 2,5 kg
G) Shoulder dislocations on stomach + 2,5 kg

Then

Straight arm work:

3 sets:

A) Back lever progression (10 sec hold)
B) Front lever/active hang hold (10 sec hold)

2 sets:

A) Line drill on stomach (60 sec)
B) Line drill on back (60 sec)

4 sets:

Handstand stomach to wall drill (20 sec hold)

3 sets:

Ring support progression (10 sec hold)

Cool down:

2 sets:

A) Cossack squats (3 sec hold) 5/5 each leg
B) Diagonal stretch (20/20 sec hold)

Ring muscle-ups:

I tested a few full ring MU with support in the hip. Went better than expected. Pull and dip are quite ok. More work on the transition needed!

Strict HSPUs: 6 reps

Lifting

Bench press @ 65 kg: 10 reps

Bench press: 5 x 5 reps @ 60 kg

Complex: 1 shoulder press + 3 push press + 5 push jerk: 45-47,5-47,5-47,5 kg

I was weak from not sleeping and not eating!

Conditioning

AMRAP/12 min:

60 KB swings @ 16 kg
40 DB push presses @ 2 x 16 kg
20 alternating pistols

Result: 1 round + 60 swings + 40 push press + 13 pistols

Burpees

50 burpees to 15 cm reach: 3:09 min (previous best time: 3:11 min)

Cool down

5 min row (1000 m)

BREAK

Fun

Rope pull-ups + a little legless rope climb

Abs

70 Russian twists @ 16 kg KB
70 sit-ups @ 5 kg

Gymnastics

Max reps ring dips: 11 reps

3 sets:

A) 2 x perfect pull-ups (back activated)
B) 2 x gymnastic ring dips

Shoulder weighted mobility

2 sets:

A) ‘Arkaev shoulder stretch’ 10 reps + 10 sec hold in 3 end positions @ broom stick + 2,5 kg
B) Shoulder dislocations on stomach 10 reps (2-3 sec/rep) @ broom stick + 2,5 kg

DONE!

Getting back on track!

Getting back on track after having been sick for a few days!

Interval runs

3 x 600 m

* 90 sec rest

Warm-up

10 push-ups
10 V-ups
10 GHD back ext

Lifting

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

Snatch (3 reps): 35-45-50-55-60-60

Power clean + push jerk (2+2): 45-55-65-70-70 kg

Front squats: 45 kg (5 reps) – 65 kg (4 reps) – 75 kg (3 reps) – 85 kg (3 reps) – 90 kg (3 reps) – 95 kg (3 reps)

Lifts were good, but the program felt hard today!

Gymnastics

A) 15 min ring skill work

B) Max reps kipping handstand push-ups (on abmat + bumper plates): 35 reps

Got a little boring after 30 reps, so I stopped at 35 reps…

Conditioning

Against Sidsel…

For time:

20 butterfly pull-ups (10-7-3 reps)
20 front squats @ 50 kg (10-10 reps)
15 butterfly pull-ups (8-7 reps)
15 ront squats @ 50 kg (8-7 reps)
10 butterfly pull-ups (7-3 reps)
10 front squats @ 50 kg (UB)
5 butterfly pull-ups (UB)
5 front squats @ 50 kg (UB)

Time: 6:20 min (Sidsel: 6:23 min)

The goal was to do pull-ups unbroken… Did not happen. I’ve been sick the last couple days and haven’t eaten, so I’m quite pleased with this training session!

Gymnastics finisher

3 sets:

2 perfect pull-ups (back activated)
2 gymnastics ring dips

FINE TRAINING SESSION!

Lifting + 5 min AMRAP: hang power cleans @ 60 kg

Still feeling weak, but training went fine. Just had to dig a little deeper!

Warm-up

15 push-ups
15 rev hyper
15 V-ups

Lifting

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

Push press (4 reps): 35-45-55-60-62,5 kg

Clean pulls from deep hang (below knee): up to 4 x 4 reps @ 85 kg

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

Deadlifts

EMOTM x 4 min @ 65% (88 kg) of 1RM (135 kg): 7 deadlifts

Fastest: 14 sec, slowest: 21 sec. No shoes.

Conditioning

5 min AMRAP of:

Hang power cleans @ 60 kg

* every min (all 5 min) starts with 3 burpees

Result: 46 hang power cleans

Strength

Max reps push-ups in 60 sec: 32 reps

250 sit-up variations

Distance biked

2 x 10 km

REST DAY TOMORROW!

9th September 2013: 3RM front squat @ 100 kg and finally progress in thrusters/T2B WOD

It’s raining, my bike broke on my way home, I felt weaker than ever when starting my training session today – and it doesn’t matter at all! Great progress all over in the gym today. I love it!

Warm-up

30 push-ups
30 rev hyper
30 back ext

Lifting

Front squats: 45 kg (5 reps) – 55 kg (5 reps) – 65 kg (5 reps) – 75 kg (4 reps) – 85 kg (4 reps) – 95 kg (3 reps)

Quite light and no spot!

Power snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps) – 58 kg (2 reps) – 60 kg (2 reps)

I had an epiphany today when power snatching and it was smoother than ever. Sweet!

Squat cleans from deep hang (below knee): 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (3 reps) – 80 kg (3 reps) – 85 kg (1 rep, fail on 2nd) – 85 kg (1 + 1 rep)

Not my favorite exercise, but it’s good for me to train.

Front squats: 60 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps) – 90 kg (4 reps) – 100 kg (3 reps) 3RM PR by 5 kg- yay!!!!

Gymnastics

EMOTM x 14 min

Odd: 6 strict HSPUs (head on abmat, hands on 10 kg bumper plates)

Even: 9 butterfly pull-ups

All unbroken!!!!! How awesome is that!!!!

Conditioning

My nemesis WOD….

4 rounds:

16 thrusters @ 35 kg (+ 2 reps from last week)
11 T2B

Time: 8:02 min (last week 8:25 with fewer reps)

Goal: Push the reps in T2B further. 1st round: UB, rest: 8/3 reps. Thrusters – 1st: UB, rest: 8/8 reps.

Abs

80 Russian twists @ 16 kg KB
80 sit-ups @ 5 kg

Distance biked

15 km

10th September 2013: 3rd gymnastics session

Interval row

12 min interval row:

60 sec @ 90%
30 sec @ 70-75%

Misc

3 rounds:

5 burpees
10 wallballs @ 10 kg
3 false grip ring pull-ups

Then

25 burpees with 15 cm reach (to rings today)

Time: 1:18 min (a few misses which I had to do again)

Gymnastics session

5 x 10 reps of wrist warm-up

Then

5 sets:

A) 2 false grip ring pull-ups
B) 2 gymnastics ring dips

1 set:

A) Transition from pull-ups to dips (negative: without feet), 10 reps

5 sets:

A) 2 ‘perfect pull-ups’ (back activated chins)
B) 5 protracted push-ups

3 sets:

A) Back lever progression, 10 sec hold
B) Front lever/active hang hold, 10 sec

3 sets:

A) Handstand stomach-to-wall drill, 30-50 sec hold

3-5 sets:

A) Ring support hold

Then

Playing a little with negative muscle-ups (went well) and strict muscle-ups (harder).

Cool down

5 min row (1000 m)

5 km biking

Overall: Great progress already. Pulling exercises are getting better already. I’m glad I’ve started this journey even though all beginnings are tough! Continued focus on: ring dips, MU transition + ring support hold (weakest points).

11th September 2013: 2RM power cleans @ 80 kg + squat challenge

It’s Wednesday = challenge day against the talented Mr. Tim Kring. Today, it was 8RM front squats!!!!

Warm-up

2 rounds:

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

Lifting

Front squats (find 8RM): 75 kg – 85 kg – 88 kg (7 reps) // Tim got 136 kg (and won by 1 kg, since I had a 50 kg handicap)

Snatch bolt (3 reps): 35-45-50-55-60-60-60 kg

Power cleans: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (2 reps) – 70 kg (2 reps) – 75 kg (2 reps) – 77,5 kg (2 reps) – 80 kg (2 reps) 2RM PR by 5 kg

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

Legs FRIED at this point!!!!

Bench press: max unbroken reps @ 65 kg

Result: 11 reps (+ 1 rep)

Conditioning

8 min AMRAP:

5 squat snatch @ 55 kg
10 kipping handstand push-ups
20 air squats

Result: 4 rounds

Goal was 5 rounds, which was really optimistic. Did 4 rounds in 7:10′ish last week (5 snatch, 9 HSPUs, 18 squats). Had 5-6 misses in the snatches today (pull too short). Last week – no misses. I had nothing left in my legs, so 4 rounds is OK. I like the WOD and would like to do it again soon!

Abs

80 Russian twists @ 16 kg KB
80 sit-ups @ 5 kg

Distance biked

12 + 10 km

12th September 2013: Powerlifting day!


Powerlifting day! Working with technique towards a raw powerlifting meet end November 2013. I was really tired today – from gymnastics on Tuesday. I guess it’s good that I started focusing on gymnastics. Training today went fine, I just had to dig a little deeper…

Warm-up

2 rounds:

15 V-ups
15 back ext
15 push-ups

Power lifting

Lifts as in competition today!

Bench press with stop: up to 75-75 kg

Then – lots of practise (set-up, arch etc) @ 60-65 kg (5 x 3 reps)

Back squat: up to 1 rep @ 115 kg

Deadlift: 4 x 3 reps @ 110 kg – 1 rep @ 120 kg + 1 rep @ 130 kg

All lifts fairly easy! My powerlifting coach and I are also working on getting to know each other better. It’s going quite well, and he’s a great coach!

Assistance

3 rounds:

A) Strict pull-ups: 8-7-6 reps
B) Strict rack dips: 10-10-10 reps

Then

For fun – weighted chins (1 rep): 10-16-20 kg

Light!

Then

5 rounds:

A) 10 seated cable rows @ 50 kg (+ 10 kg from last week)
B) 10 hamstring curls @ 25 kg (+ 5 kg from last week)

Great assistance work!

Conditioning

12 min AMRAP:

70 KB swings @ 16 kg
50 push presses @ 2 x DBs @ 15 kg
30 alternating pistols

Score: 1 round + 70 swings + 8 push presses

Cool down

80 Russian twists @ 20 kg KB
80 sit-ups @ 5 kg

500 m rowing

Distance biked

2 x 10 km

13th September 2013: Weightlifting, interval runs and a great WOD!

Warm-up

2 rounds:

15 diamond push-ups
15 V-ups
15 rev hypers

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (3 reps) – 60 kg (2 reps) – 65 kg (2 reps x 2) – 70 kg (1 rep x 3)

3 kg from my PB.

C&J: 45 kg (2+2) – 55 kg (2+2) – 65 kg (2+2) – 75 kg (2+2 x 2) – 80 kg (2+2 x 2) – 83 kg (1+2 x 2) – 87 kg (1+1)

1 kg from my PB and quite light (jerk).

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

Fine session!

Interval runs

7 x 100 m

* rest: walk back

Conditioning

For time:

20-15-10-5 reps:

Butterfly pull-ups
Front squats @ 50 kg

Time: 5:34 min (last: 6:20 min)

Pull-ups: 15/5 – 12/3 – 10 – 5 reps. Squats: 15/5 – 10/5 – 10 – 5 reps. Not bad!

Cool down

5 min jump rope (singles)

Distance biked

2 x 10 km

14th September 2013: Great Saturday training – weightlifting + WOD + skills

I’m still FEELING weak from being sick, but it’s most mentally. Training went super fine!

Warm-up

2 rounds:

15 push-ups
15 V-ups
15 back ext

Lifting

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

Power snatch: 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps) – 58 kg (2 reps) – 60 kg (2 reps)

Had some really good and heavy reps today!

Push press from the neck, snatch grip (3 reps): 45-55-65-71-75-75 kg 3RM PB and not that hard

Clean pulls from deep hang: 4 x 4 reps @ 85 kg

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

Deadlifts: EMOTM x 4 min = 7 deadlifts @ 95 kg

Skills

Max reps ring dips unbroken: 15 reps (+ 4 from last week)

Max reps handstand push-ups unbroken (no rest top/bottom): 40 reps (+ 5 from last week)

Conditioning

5 min AMRAP:

Hang power cleans @ 65 kg

* every minute starting with 3 burpees

Result: 36 reps (last week 46 reps @ 60 kg)

More gymnastics

Max reps push-ups in 60 sec = 32 reps (same as last week)

3 x T2B: 14-10-8 reps (kipping, unbroken)

Distance biked

2 x 7 km

15th September 2013: Family day!

Sunday is normally the day where I catch up and do the missing parts of my program.

I’ve been better at planning and more efficient at the gym the past 2 weeks, where I’ve taken Sundays entirely off – or almost…

This week, I was 250 sit-ups short, which I did this evening after a long day of watching and driving in veteran trains with my husband and our son.

Next week will be structured slightly different since I have a weightlifting meet on Saturday!

Quite good progress the passed 2 weeks. I’m loving it!

16th September 2013: 2RM snatch @ 70 kg + great WOD and skills progress


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 x 2) – 70 kg (2 reps) 2RM PR by 2,5 kg and a huge step personally. I love it!!!!

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

Lifting went really great today and felt super light and fast!

Front squats: 45 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps) – 90 kg (4 reps) – 100 kg (2 reps)

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

Gymnastics

EMOTM x 14 min:

Odd: 7 strict handstand push-ups (abmat + 10 kg bumper plate on each side), (+1 rep from last week)

Even: 10 butterfly pull-ups (+1 rep from last week)

All unbroken. Pull-ups felt harder than HSPUs from round 5/6. A few weeks ago, I really strugled with both movements! I love the progress!

Conditioning

I only brought my oly lifting shoes, so I did Wednesday’s WOD today…

8 min AMRAP:

5 squat snatch @ 55 kg
10 kipping handstand push-ups
20 air squats

Results: 4 rounds + 5 snatches + 5 HSPUs

Improvement from last week: + 5 snatches and 5 HSPUs. No misses in the snatches today which was my focus. Fine progress! Lots of HSPUs today and no problem at all!

Abs

90 Russian twists @ 5 kg
90 sit-ups @ 5 kg

Distance biked

10 + 3 km

17th September 2013: BW day!

Light BW day!

Warm-up

2 rounds:

15 push-ups
15 rev hyper
15 V-ups

Gymnastics

A) False grip ring pull-ups + 5 sec false grip hold: 5 x 3 reps

B) Protracted push-ups: 3 x 5 reps

C) ‘Perfect pull-ups’ (C2B + 2 sec hold): 3 x 2 reps

D) ‘Skin the cat’/back lever progression + 10 sec hold: 3 reps

E) Front lever hold progression + 10 sec hold: 3 reps

F) Transition from pull-up to dip/negatives without feet: 6 reps

G) Gymnastics ring dips + ring turn-out: 2-2-2-4 reps

H) Handstand stomach-to-wall hold: 60 sec x 1 (easy)

Conditioning

12 min AMRAP:

10 T2B
15 sumo deadlift high-pulls @ 25 kg barbell (in lack of 24 kg KB)
20 box jumps 20”

Result: 5 rounds + 5 T2B

T2B went well. 4 rounds UB. SDHP: 10/5 reps each round. Box jumps: UB – and I actually enjoyed them for once!

Really rare that I lift this little in a training session. Felt good though!

Finisher

35 burpees to a 15 cm target

Result: 2:05 min

Distance biked

3 + 10 km

18th September 2013: 4th gymnastics session, WOD, skills + lifting

:::MORNING:::

Warm-up

15 GHD sit-ups
15 GHD back ext
15 push-ups

Gymnastics

Test of:

A) Ring dips + turn-out: 4 reps

B) Protracted push-ups: move to rings, 3 reps + 10 sec hold

C) 'Skin the cat'

D) Perfect pull-ups

E) Front lever active hold: change to 5 reps up + 10 sec hold

F) Handstand stomach-to-wall hold, 60 sec hold: change to 3 x 60 sec hold

G) Legless rope climb, up and down (yay!)

H) Kipping T2B + butterfly pull-ups + butterfly C2B pull-ups (butterfly C2B, 2 reps = first time doing them)

I) Transition from pull-up to dip/negative: no feet

J) Negative muscle-ups

K) Strict muscle-ups + negative decent (see video = 3rd rep)

http://youtu.be/pgUwJpizy4c

Then

3 rounds:

3 gymnastics ring dips + turn-out
5 transitions from pull-ups to dips/negatives: no feet
3 protracted ring push-ups + 10 sec hold

Upper body burner. Tough + I had to dig really DEEP! I need it though!

Fun

1 arm ring pull-up practise

Max handstand hold (stomach to wall): 2:01 min

Conditioning

4 rounds:

20 thrusters @ 30 kg
400 m row (raining cats and dogs today, so I subbed running with rowing)

Time: 13:55 min

Thrusters: UB all 4 rounds. Shoulder burner - especially after all the gymnastics. Well, I managed!

Finisher

3 rounds:

5 false grip ring pull-ups
5 burpees
12 wallballs @ 14 lbs

:::EVENING:::

Wednesday = challenge day against Tim Kring. Today, in 1RM power clean (I hate power cleans). Same drill - 50 kg handicap. Guess who won...

Warm-up

15 push-ups
15 V-ups
15 reverse hypers

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)

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

Power clean: 45 kg (3 reps) - 55 kg (3 reps) - 65 kg (2 reps) - 75 kg (2 reps) - 80 kg (1 rep) - 83 kg (1 rep) - 83 kg (1 rep) PR by 3 kg. Not pretty, but it got up. Huge for me! // Tim got 136 kg and won (again) by 1 kg - another fun challenge!

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

Finisher

Max reps butterfly pull-ups: 17 reps (tired by now)

3 rounds:

12 sit-ups @ 15 kg
5 strict pull-ups
10 rack dips

Distance biked

6 + 10 km

19th September 2013: Powerlifting day + major pull-up progress

Warm-up

10 min row (2.185 m)

Bench press

Playing with narrow/wide grip, good arch and bench press with stop.

Bench press with stop: 60 kg (3 reps x 4, narrow grip), 65 kg (3 reps x 2, narrow grip), 70 kg (2 reps, narrow + wide grip), 72,5 kg (1 rep, narrow + wide grip), 75 kg (1 rep, narrow + wide grip)

Back off sets: 5 x 10 reps @ 50 kg (2 sets narrow, 3 sets wide)

Tried wide grip for the first time today. Feels quite good!

Conditioning

12-9-6 reps:

C2B pull-ups
Burpees

Time: 3:04 min.

C2B as either butterfly pull-ups or kipping pull-ups. I used to do kipping C2B chins, so this is a major progress for me!

Fun

Playing with strict C2B pull-ups, C2B kipping pull-ups, C2B butterfly pull-ups!

I can do them all now. Major progress. I love it! Great progress in upper body strength!

Abs

90 Russian twists @ 5 kg
90 sit-ups @ 5 kg

Cool down

500 m row

Distance biked

12 + 10 km

Super light weightlifting day tomorrow and competition on Saturday. Lots of friends participating. Looking forward to a fun day in great company.