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21st August 2013: Weightlifting competition – best result to date!
Weightlifting competition – Pentathlon (snatch, C&J, triple jump, 40 m sprint, shot put), East Denmark

Last year, my lifting results at the same competition were: snatch: 66 kg // C&J: 77 kg. Total: 143 kg. BW: 75/76 kg

It went like this today:

Snatch: 70 kg (fail) – 70 kg – 73 kg

I sat under the first snatch @ 70 kg, but was too much on the heels… Feels horrible to miss the first lift. Well, next lifts @ 70 kg and 73 kg were light and fast. 73 kg is my PB from May this year and also the Danish record in the 75 kg class. Haven’t gotten 73 kg in competition for a long time, so I’m super happy about the lift – and I can easily add a few kilos. First time snatching more than BW!

C&J: 85 kg – 89 kg (fail) – 89 kg

In the 89 kg, I had a minor press out in the jerk. I got the lift approved in my 3rd lift. 89 kg is a new PR by 1 kg. I had never cleaned more than 88 kg prior to today’s competition. 89 kg wasn’t that hard!

Total: 162 kg (+ 2 kg from my previous best total) – 19 kg improvement from last year!!!!!

BW: 69,8 kg

Sinclair points: 202

Overall result: 1st (30-39 years)

Finally in Sinclair-club 200. I love it! Today’s result should move me from number 7 overall of female lifters in Denmark to number 4. Not bad!

Athletics

I rushed through the athletics part in order to assist the guys from our club with their lifts. Will post a link when the results are online. I think it went average to approved.

Thanks

Thanks to Captain’s Gym for hosting a great competition, to the great coaches Karina Hauge and Tim Kring for a great job today, and to my friends from IK99 Weightlifting Club for a great day!

Best club of the day

Went to IK99 Weightlifting Club. Gotta love it!

22nd August 2013: Great Sunday training
Warm-up

5 min jump rope (singles)

* every break: 3 strict C2B pull-ups

Gymnastics

A) 1 x max reps ring dips + 2,5 kg: 12 reps

B) 1 x max reps kipping handstand push-ups @ 20 kg bumper plates (no breaks): 35 reps

Sprints

5 x 200 m run

* 90 sec reps

Lifting

EMOTM x 4 min: 7 deadlifts @ 101 kg (75%)

Conditioning

AMRAP/5 min:

Hang power cleans @ 70 kg

Result: 18 reps

Super hard @ 70 kg! First time hang power cleaning 70 kg btw.

Cool down

Max push-ups in 60 sec: 36 reps (+4 reps from last week)

250 sit-up variations

600 m jog

Distance biked

2 x 4 km

Numbers never lie: http://www.cforslund.dk/Rangliste.aspx

Rykkede fra nr 7 (resultatet til Nordisk 2013) til nr 4 (weekendens 5kamp øst).

Nu må vi se, hvor længe, jeg får lov at ligge så højt oppe på ranglisten, men dejligt er det!

23rd September 2013: Lifting, skills + a great WOD!

Back in the Gym. Body a little tired. Nothing crazy though. Decided to take an easy lifting day.

Warm-up

2 x

15 diamond push-ups
15 V-ups
15 reverse hypers

Lifting

Snatch pull + squat snatch: 35 kg (2+2) – 45 kg (2+2) – 55 kg (1+2) – 60 kg (1+2 x 2) – 65 kg (1+2)

Went quite well!

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

Front squats: 50 kg (5 reps) – 60 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps)

Kept squats light today. Needed some rest!

High snatch pulls: 4 x 4 reps @ 55 kg

Gymnastics

EMOTM x 14 min

Odd: 7 strict HSPUs on 20 kg bumper plates + abmat (last week: on 10 kg bumper plates)

Even: 11 butterfly pull-ups (+ 1 rep from last week)

Comments: HSPUs and pull-ups UB first 4 rounds. Hereafter, I took 1 break/round in both pull-ups + HSPUs. Felt tough this week!

Conditioning

8 min AMRAP:

3 squat snatch @ 57 kg
12 HSPUs
20 air squats

Result: 5 rounds (finally!!!)

Goal was 5 rounds. I finally made it (yay!). 1 miss in snatches. Rest UB.

Distance biked

2 x 10 km

24th September 2013: BW day

Fast training session today! Feels good to be doing more gymnastics. I feel the progress both when lifting and doing BW stuff. I love it!

Gymnastics warm-up

3 rounds:

7 false grip ring pull-ups + 10 sec false grip hold after last rep
7 burpees
21 UB double unders

Gymnastics

3 rounds of:

5 gymnastics ring dips + 10 sec ring turn-out hold after last rep
5 retracted C2B chin-ups

Then

3 rounds of:

5 ring push-ups + 10 sec straight arm hold after last rep
5 reps front lever activation + 10 sec hold after last rep

Then

2 rounds of:

1 skin the cat/back lever + 10 sec tuc hold (+ roll back)
60 sec stomach-to-wall handstand hold

Then

10 reps: muscle-ups transitions (negatives: no feet)

Lots of shoulder work today!

Conditioning

AMRAP/12 min:

12 T2B
15 SDHP @ 25 kg (barbell)
20 box jumps 20”

Result: 6 rounds + 4 reps

Last week: 5 rounds + 5 reps (10 T2B). Fine progress. First 3 rounds: all unbroken. Last 3 rounds: 1 break in both T2B and SDHP.

Distance biked

10 + 12 km

25th September 2013: Challenge day, squats + a tough WOD

It’s Wednesday = challenge against the talented mr Tim Kring – this week in 1 rep snatch balance. Phillip Heiberg and Philip Hargett joined today!

Warm-up

2 rounds:

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

Gymnastics

Max reps butterfly pull-ups: 22 reps (last week: 17 reps)

Lifting

Snatch balance: 45 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps) – 81 kg (1 rep) – 85 kg (1 rep x 2, fail) – 85 kg (1 rep)

Tim Kring: 151 kg
Phillip Heiberg: 140 kg
Philip Hargett: 122 kg
Me: 85 kg

My PB is 90 kg, but today wasn’t the day…

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

Power clean + push jerk: 45 kg (3+2) – 55 kg (3+2) – 65 kg (2+2) – 75 kg (2+2) – 77 kg (2+2) – 75 kg (2+0, for good form)

Back squats (5 reps): 45-65-75-85-95-95-100-100 kg

Solid + good form in the squats today!

Gymnastics

3 rounds:

A) 12 weighted sit-ups: 20-20-25 kg
B) Strict pull-ups: 6-6-8 reps
C) Rack dips: 10-10-13 reps

Conditioning

5 min AMRAP:

Squat clean thrusters @ 50 kg

* start every minute with 3 burpees

Score: 28 reps

Tough WOD. 8/7/5/4/4 reps. 1st round touch and go. Rest: NOT!!!!

Abs

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

Distance biked

2 x 10 km

26th September 2013: Gymnastics session (session # 1)

Warm-up

◦2 km biking
◦10 push-ups
◦10 GHD back ext
◦10 V-ups
◦Mobility

Gymnastics

5 rounds of:

◦3 gymnastics ring dips + 10 sec ring support hold after last rep (first round: 5 reps)
◦3 perfect pull-ups (back activated C2B chins with hold on top, chest touching bar 1-2 secs) + 10 sec arched hold after last rep (first round: 5 reps)
◦5 MU progressions (negatives: slow decent + no feet)

Then

◦3 x 60 sec stomach-to-wall handstand hold (not super hard)

Then

◦3 x skin the cat + 20/13/14 sec back lever tuc hold

Then

◦8 x strict MUs with very little support. I’m soooooo close by now.

MUs are getting better and better. I feel that it’s there very soon (strict).

Distance biked

10 km

Notes:

◦Add: rack dip hold on straight arms + 5-10 kg
◦Ring dips: focus on straight arm ring support
◦Ring push-ups: rings in shoulder width + ring turn-out in the 10-15 sec hold
◦Rest: As as practised on Tuesday

Next: powerlifting session (squats and bench press)!

26th September 2013: Power lifting (session # 2)

Second training today!

Warm-up

3 min rowing (738 m)
10 push-ups
10 sit-ups
10 back ext

Lifting

BW: below 72 kg (which is the class I’ll be lifting in for the raw powerlifting meet end November)

Back squats – competition practise with 3 spotters: up to 5 singles @ 110 kg

Heavy legs from yesterday + had a hard time finding focus. Went down to 90 kg and started building up again to 110 kg. Fine comeback – but weak legs today!

Bench press – with stop (wide grip): 50 kg (5 reps) – 60 kg (5 reps) – 65 kg (3 reps x 2) – 67,5 kg (3 reps) – 70 kg (2 reps) – 72,5 kg (1 rep) – 75 kg (1 rep x 3) – 76 kg (1 rep)

Bench went fine. 76 kg with stop felt super light! Not bad! 80 kg with stop doesn’t seem that far away!

Bench press – back off sets (with stop, wide grip): 4 x 10 reps @ 50 kg

Conditioning

15-12-9 reps:

C2B pull-ups
Burpees

Time: 5:15 min

C2B: Mix of butterfly C2B and kipping (upper hand grip).

Distance biked

10 km

27th September 2013

Team CrossFit challenge in Hillerød with Søren tomorrow, so 'just' weightlifting today!

Warm-up

2 rounds:

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

Lifting

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

C&J: 45 kg (2+2) - 65 kg (2+2) - 75 kg (2+1) - 80 kg (1+1) - 84 kg (1+1) - 85 kg (1+1)

Lighter than EVER. I love it!

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

Abs

100 Russisan twists @ 5 kg
100 sit-ups @ 5 kg

Fun

2 x 30 sec rack straight arm hold @ 10 kg

10-15 butterfly pull-ups

Handstand walk

.... and this:

http://www.youtube.com/watch?v=6-NGivQRgKU

28th Septmeber 2013 - Game day!!!

Team competition at ' CrossFit Hillerød' with Søren. The competition had a bumpy start with continously changes to rules and standards but ended up quite fine!

WOD # 1

8 min AMRAP:

1 round each and then switch

10 wallballs 2for1 (2 squats each time)
3 x 8 m sprint
10 over the box jumps 24/20''
4 x 8 m sprint

Placement: 5th

WOD 2a and 2b

A) 5 min to establish 1 RM snatch each

http://youtu.be/93v1gZu4g9I

Søren: 80 kg // me: 70 kg (BW)

Result: 1st

B) 5 min to establish 1 RM clean each

Søren: 115 kg // me: 90 kg (PR by 1 kg and super light)

Result: 1st

WOD 3

Buy in:

40 DUs each
40 C2B/pull-ups // buddy: static hand
30 HSPUs // buddy: handstand hold
30 DUs each
30 KB snatches @ 32/20 kg // buddy: holds KB on shoulder
40 KB swings @ 32/20 kg // buddy: 2 arm KB hold
20 DUs each
40 burpees

Time: 9:30/40'ish

Result: 1st

Then

AMRAP for the remaining time lift (total of 15 min) of hang power cleans 80/50 kg.

Result: 81 reps

Result: 1st

I think the next best team did 40'ish reps. My 1st round was 20 reps. It felt super light. Rest: sets of 5/6 reps. All HSPUs unbroken!

We were on a tied 1st place with 9 points going into the final.

Final

3 roubds:

18-15-12:

Thrusters @ 50/35 kg

9-6-3:

Bar MUs/C2B

A does a full round, Then B..

Then

3 x 8 m overhead walking KB lunges @ 32/20 kg

Then

2 rounds of:

25 DL @ 130/75 kg
400 m row each
25 burpee box jumps

Result: 10 burpee box jumps in the 2nd round

Result: 2nd place (we lost by 5-7 burpees)

Overall result: 2nd place

Personal assessment:Great progress in everything. I felt on top of all the WODs and quite strong - especially compared to the other female team participants. Not bad!

Thanks for a great day to my buddy Søren + to all athletes, spectators and organisers.

29th September 2013: Easy Sunday training

Easy Sunday training @ Butcher’s Lab!

Body feels fine even though we did quite a lot of work at yesterday’s competition. Not bad!

Warm-up

10 push-ups
10 back ext
10 V-ups

Warm-up to deadlift

Lifting

Deadlift: 7 x 4 reps @ 78% (105 kg)

* no touch and go
** 60 sec rest between rounds

Gymnastics

Max reps ring dips @ 2,5 kg: 10 + 5 reps

Max reps deficit HSPUs (20 kg plates, no abmat): 36 reps

Then

5 rounds (not for time):

3 gymnastics ring dips
3 back activated chins (perfect pull-ups)
5 ring push-ups

* 10 sec ring support hold after last rep of both ring exercises

Conditioning

Team WOD with Søren and Kyle

500 m row each
80 T2B together
80 ring dips together
500 m row each

Time: for completion – went fine though

T2B: 10-10-8-8 // dips: 5-5-5-4

Distance biked

5 + 5 + 15 km

30th September 2013: Weightlifting, skills + a fast 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 (2 reps) – 65 kg (2 reps x 3)

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

Front squats: 50 kg (5 reps) – 60 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps) – 90 kg (3 reps + 1) – 95 kg (2 good reps)

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

Average/a little below average lifting day. Today, I felt Saturday’s competition… Got a few fast snatches and C&Js, and I feel ready for Saturday’s lifting meet in Ålborg!

Gymnastics

EMOTM x 14 min:

Odd: 7 strict HSPUs (abmat + 20 kg bumper plates)

Even: 11 butterfly pull-ups

All HSPUs unbroken (major improvement from last week). Still tough though. Pull-ups: unbroken first 4 rounds. Then 8/3 reps per round.

Conditioning

4 rounds of:

10 T2B
15 SDHP @ 25 kg (barbell)
20 box jumps 20”

You go, I go with Ditte (1 round each). Sore hands – saving them for the lifting meet on Saturday! T2B went super fine. Sweet!

Distance biked

2 x 10 km

1st October 2013: Gymnastics + WOD

Worst headache ever today!
Warm-up

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

Stretching

2 x 10 m handstand walk

5 dips + 5 C2B chin-ups

Gymnastics

Strict MU training: 7-8 reps with soooo little support (mostly mentally)

5 rounds:

5 MU progressions (negative: deep dip + no feet)
3 perfect pull-ups + 10 sec hold (back activated C2B chin-ups)
3 gymnastics dips + 10 sec top hold (add: 10 sec bottom hold in the deep dip)

Tough!

3 rounds:

1 x skin the cat + 15 sec tuc hold
60 sec handstand stomach-to-wall hold

Then

6 x 40-60 sec handstand balance drills

Then

Strict MU training: 7-8 reps with soooo little support (mostly mentally – again…)

Conditioning

3 rounds:

25 thrusters @ 25 kg
800 m run

Time: approx 18 min

Finisher

3 min row (670 m)
50 Russian twists @ 10 kg
3 min row (670 m)
50 sit-ups @ 10 kg
3 min row (670 m)

Distance biked

5 + 15 + 5 km

2nd October 2013: Weightlifting + skills

Warm-up

2 rounds:

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

Lifting

Front squats (4 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)

Power clean + split jerk: 45 kg (3+2) – 55 kg (2+2) – 65 kg (2+2) – 70 kg (2+2) – 75 kg (2+1 x 3)

Back squats (5 reps): 45-65-75-85-95-100-100-95 kg

Squats felt good today! Sweet!

Skills

3 rounds:

12 sit-ups @ 25 kg
8 ring dips @ 2,5 kg
6 strict pull-ups

Gymnastics stuff is getting much better!

Distance biked

2 x 10 km

3rd October 2013: Light training

Weightlifting meet on Saturday = light training today!

Warm-up

3 km walk in the park

Great and sunny day today.

Then

2 rounds:

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

Strict pull-ups: 6-6-5 reps

Lifting

Snatch: 35 kg (2 reps) – 40 kg (2 reps) – 45 kg (2 reps) – 50 kg (1 rep x 2)

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

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

REST DAY TOMORROW!

Distance biked

2 x 10 km + 2 x 3 km

5th October 2013: Al Bank Weightlifting Cup 2013

Al Bank Cup 2013 in Ålborg (4 hours drive from Copenhagen).

Training has been normal and heavy leading up to competition, so I was excited to see how far I could make it today…

It went like this…

BW: 67,2 kg (lowest ever)

Snatch: 68-71-73 kg

C&J: 87-87-90 kg PR by 1 kg

Total: 161 kg (best total: 162 kg, 2 weeks ago)

Sinclair: 205,29 (last time, 2 weeks ago: 202)

Overall placement: 3rd (sinclair competition)

Mixed feelings. It’s tough to fail the first lift in C&J, which I’ve never done before. I sat under the 73 kg snatch… Bummer! Feels great on the other hand to get 90 kg in C&J. FINALLY

Training

Back squats: up to 5 x 5 reps @ 90 kg

Perfect pull-ups/back activated chins: 3 reps + 10 sec hold x 5 sets

Rack dips (straight legs): 4 x 10 reps

6th October 2013: Power lifting day + back to basics


Back to basics and back in Copenhagen after yesterday’s weightlifting meet!

Warm-up

3 rounds:

300 m row
10 burpees
3 strict MUs (with very little assistance)

Gymnastics

5 rounds:

A: 3 UB gymnastics ring dips (with 5 sec hold in top + bottom)

B: 5 UB strict pull-ups

Lifting

Bench press with stop: up to 8 x 3 reps @ 67,5 kg (wide grip)

First time bench pressing BW …. for 24 reps!!!

Bench press: 4 x 10 reps @ 50 kg (2 x narrow + 2 x wide grip)

Deadlift: up to 4 x 3 reps @ 107,5 kg (80%) – no touch and go

Deadlift: 10 reps @ 100 kg (touch and go)

Deadlift: 5 reps @ 100 kg – 4 reps @ 100 kg (no touch and go)

Conditioning

8 min AMRAP:

8 hang squat snatch @ 40 kg
12 kipping HSPUs
8 wallballs 14 lbs

Result: 4 rounds + 8 + 12 + 1

Distance biked

2 x 7 km

Her er mine løft fra Al Bank Cup 2013: http://sarahsdailytraining.com/2013/10/ ... -cup-2013/

7th October 2013: Lifting, skills, great DB/pull-up WOD

Warm-up

Lots of stretching – sore back from yesterday…

Then

2 rounds:

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

Lifting

Building up towards next weightlifting meet (16th NOV 2013). Easy day today!

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

Power clean + push jerk: 45 (2+2) – 65 kg (2+2) – 75 kg (1+2)

Front squats: 45 kg (5 reps) – 60 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps) – 90 kg (4 reps x 3)

Gymnastics

A) Strict HSPUs (no abmat, no bumper plates): 10-10-10 reps (MAJOR IMPROVEMENT)

B) Strict C2B pull-ups: 5-5-5 reps

C) 3 x 20 sit-ups @ 20 kg (in lack of a medball)

Conditioning

3 rounds for time:

20 pull-ups
8 burpee to squat clean thrusters @ 2 x 15 kg DB

Time: 7:23 min

Finisher

3 rounds:

8 m handstand walk
30 sec L-sit (paralettes, straight legs)

Distance biked

2 x 10 km

8th October 2013: Active rest day + osteopath visit

My lower back, neck and body in general has been locked since Sunday (and maybe prior herto as well), so I went to see my osteopath (Thomas Månsson, FRB Osteopati) today. Feels good to be fully functional again.

Amazing that 30 minutes can make me fully functional and remove all pain. I love it!

I’m taking a rest day today and will only be moving from place to place!

Distance biked

10 + 5 + 5 + 10 km.

Total: 30 km

Running

3 km (in 14-15 min.)

9th October 2013: Great lifting, skills + WOD day

Warm-up

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

Stretching

Skills

3 rounds:

A) Max reps strict HSPUs (no abmat, no bumper plates): 11-11-13 reps (yay!)

B) Max reps strict C2B pull-ups: 5-5-6 reps

Lifting

Back squats (5 reps): 85-90-95-100-100 kg

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

2 squat cleans + 3 front squats + 2 split jerks: 45-55-65-65-75-75-77,5-80 kg BOOM!!!!!!

80 kg is A LOT in that complex. I’ve been working to find the right mental focus + positive energy, and it really works for me!

Clean pulls (4 reps): 65-90-95-95-95-95 kg

Bench press, wide grip with stop (6 reps): 60-62,5-65-65 kg

Conditioning

From 1 to 10 reps of (ladder):

Deadlifts @ 95 kg
Pull-ups

Time: 7/8′ish min

Deadlifts unbroken. Pull-ups broken into 6/4 in the last round.

Abs

100 Russian twists @ 5 kg

Distance biked

2 x 10 km

Super GREAT lifting day. I felt quite strong. I love it!

10th October 2013: Muscle-up day!!!!

MORNING SESSION

Warm-up

300 m row

15 diamond push-ups
15 V-ups

Stretching
Skin the cat
Handstand
Ring dips

Gymnastics

Ring MUs: 6-7 reps (very little support)

Then

5 rounds:

3 Russian dips (MU transitions on high boxes)
3 'perfect pull-ups' (back activated chins)
- last round @ 5 kg
5-4 protracted ring push-ups + 10 sec end hold on straight arms

Then

3 rounds:

5 MU ring transitions
10 reps handstand balancing (stomach to wall)
10 reps handstand balancing

Then

2 rounds:

3 rope pull-ups (right hand on top)
3 rope pull-ups (left hand on top)

* 10 sec hold in bottom after 3rd rep for grip strength

http://youtu.be/HXcKjMbFylc

Then

Ring MUs: 3-4 reps (very little support)

General: Grinding a little too much in the MUs. Trying to clean up the movement. Russian dips/MU transitions on high boxes will for sure help me a lot!

Finisher

EMOTM x 5 min:

5 T2B
5 burpees
5 wallballs 20 lbs

Then

Handstand walk: 15-18 m

Lifting

Back squats: 95 kg (2 reps) - 105 kg (1 rep) - 112,5 kg (1 rep) - 115 kg (1 rep)

Great form in squats today. Haven't squatted more than 110 kg since I lost weight (where I had to fight for the 110 kg), so I'm super happy about the 115 kg. Thanks to Lasse for cheering!

Press complex: 1 shoulder press + 3 push press + 5 push jerks: 45-45-45-45-47,5 kg

Haven't shoulder pressed for a while. Need to do that more...

Conditioning

AMRAP/8 min:

12 wallballs 14 lbs (12' target)
15 over the box jumps 20'' (wide box)
20 KB swings @ 24 kg (in lack of 26 kg)

Result: 3 rounds + 6 reps

Rowing

3 x 30 cal row

* rest: 60 sec

1: 1:56 min
2: 1:54 min
3: 1:54 min

Muscle-ups

http://youtu.be/p7PFx3lM12w

I did 2 today. No support. No one standing behind me for mental support. 1st was super nice, 2nd was crappy - but who cares (not a beauty contest). Big step for me!

Abs + cool down

3 x 20 reps medball sit-ups 20 lbs

100 Russian twists @ 5 kg

400 m row

15 min mobility

GREAT DAY

11th October 2013: Weightlifting + EMOTM x 30 min

Warm-up

2 rounds:

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

Lifting

Snatch (3 reps): 35-45-55-65-65

BOOM!!!

C&J (2+2): 45-55-75-75-77,5-80 (2+1)-80 kg

Sweet!

Front squats: 65 kg (4 reps) – 75 kg (3 reps) – 85 kg (3 reps) – 90 kg (3 reps x 2)

Conditioning

EMOTM x 30 min:

2 overhead squats @ 50 kg
4 push-ups
8 sit-ups

Thanks to Ditte and Kyle for keeping me company. Sweet WOD – but also long!

12th October 2013: Training with champs!


Late night powerlifting training session with champs = Karim & Ozzy!

Warm-up

25 min biking

EMOTM x 5 min:

5 T2B
5 burpees
5 thrusters @ 20 kg

Lifting

Deadlifts: 70 kg (5 reps) – 90 kg (5 reps) – 100 kg (5 reps) – 110 kg (1 rep) – 115 kg (1 rep) – 120 kg (1 rep) – 125 kg (1 rep x 3)

Practising breathing technique and using my powerlifting belt. Breathing technique went fine – I’m still not best friends with my powerlifting belt…

Bench press with stop (wide grip): 50 kg (5 reps) – 60 kg (5 reps) – 65 kg (3 reps) – 67,5 kg (3 reps x 2) – 70 kg (1 rep) – 72,5 kg (1 rep) – 75 kg (1 rep x 3)

All lifts up to 72,5 kg were light. Had to fight (a little) for all 3 reps @ 75 kg.

Back off sets

A) Bench press with stop (wide grip): 4 x 10 reps @ 50 kg

B) Back squats: 4 x 5 reps @ 80 kg

Cool down

25 min biking

#tired

Huge shout out to Ozzy who won bronze medal today in the 83 kg class (170/130/240 kg) at a local powerlifting meet and still took the time to pass by and help me benching and deadlifting. Good stuff!

13th October: Great Sunday Training

Warm-up

20 min biking

5 min jump rope (singles)

* every break: 3 strict C2B pull-ups (total: 12 reps)

Skills

3 rounds:

Max reps ring dips @ 2,5 kg: 10-10-10 reps

Max reps ‘perfect pull-ups’ (back activated C2B chins): 6-6-6 reps

Handstand walk: 10-10-10 meters

Ring L-sit: 20-20-20 sec

Conditioning

5 rounds for individual times:

200 m run
4 C2B pull-ups
4 hang power cleans @ 60 kg
8 kipping HSPUs (abmat + high bumper plates)

* 2 min break between rounds

Results:

1: 1:52 min
2: 1:41 min
3: 1:33 min
4: 1:24 min
5: 1:22 min

Wore Nanos and ran with my belt on. Running in the rain + a little down/up stairs, but it went fine. All unbroken and pushed more and more on the run. Fun WOD!

Finisher

600 m run

100 Russian twists @ 10 kg
100 sit-up variations

Cool down

20 min biking

14th October 2013: Weightlifting, skills + WOD

Warm-up

10 push-ups
10 rev hyper
10 V-ups

Then

3 rounds of:

11 strict HSPUs
6 strict C2B pull-ups

Lifting

Front squats: 60 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps) – 90 kg (3 reps)

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

Power clean + push jerk: 45 (2+2) – 65 (2+2) – 75 (1+2 x 2)

Front squats: 60 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps) – 90 kg (4 reps x 2)

Focus: Squats, squats, squats!

Conditioning

3 rounds:

20 pull-ups
10 burpee squat clean thrusters @ 2 x 15 kg DB

Time: 6:30′ish min

Pull-ups: 10-10 each round. Burpee squat clean thrusters: 5-5 each round.

Finisher

3 rounds of:

30 sec L-sit (paralettes, straight legs)
10 meter handstand walk

Distance biked

2 x 10 km

15th October 2013: Late night powerlifting session!

Late night training @ The Gym (Copenhagen Powerlifting Club)!

Warm-up

10 push-ups
10 V-ups
10 back ext

Then

EMOTM x 5 min:

7 kipping T2B
7 thrusters @ 20 kg
3 push-ups

Lifting

Back squats (5 reps): 45-65-85-95-100-100-100-100 kg

With powerlifting belt. Went fine + I love the support.

Bench press with stop (wide grip): 50 kg (8 reps) – 60 kg (5 reps) – 65 kg (5 reps) – 67,5 kg (3 reps) – 70 kg (2 reps) – 72,5 kg (1 rep) – 75 kg (1 rep) – 50 kg (8 reps x 2) – 52,5 kg (8 reps x 2)

Thanks to Ozzy for spot and mental support!

Rowing

3 x 30 cal row (466 m, 476 m, 472 m)

* 45 sec rest

Assistance

5 rounds:

A) 10 seated close grip rows @ 50 kg
B) 10 hamstring curls @ 20 kg

Abs

3 x 20 sit-ups @ 10 kg

Mobility

Shoulder and upper back mobility drills

Distance biked

10 + 4 + 12 + 6 + 6 km

Great recovery!

#tired

6th October 2013: ‘Diane’ @ 100 kg, lifting + skills

Warm-up

3 rounds:

12 strict handstand push-ups
5 strict C2B pull-ups
20 sit-ups @ 10 kg

Then

5 rounds:

7 thrusters @ 20 kg
5 strict T2B
3 push-ups

Hands sore, so no kipping movements of any kind today. I’m experimenting a little with my warm-up prior to lifting, and it works quite well being a little warmer!

Lifting

Snatch from hip (3 reps): 35-45-55-55-60 kg

Back squats: 65 kg (4 reps) – 85 kg (3 reps) – 95 kg (2 reps) – 105 kg (2 reps) – 107,5 kg (2 reps x 2)

Clean pulls (4 reps): 65-90-90-90-90 kg

Bench press (6 reps, narrow grip): 50-60-65-65-67,5 kg (BW!!)

Conditioning

‘Diane’ (men’s weight)

21-15-9 reps:

Deadlifts @ 100 kg
Handstand push-ups

Time: 7:08 min

Deadlifts: 21s: 11-6-4 reps, 15s: 6-5-4 reps, 9s: 6-3 reps. Handstand push-ups: all unbroken and really easy after practising so much strict work. I love it. Didn’t push myself super hard and took long breaks in the deadlifts. Lots of room for improvement! The WOD was supposed to be a 7 min AMRAP of 1,2,3 etc reps of pull-ups + DLs @ 100 kg. Hands too sore, so I did ‘Diane’ instead.

Distance biked

2 x 10 km

17th October 2013: Gymnastics (early morning training)

Early morning session!

Warm-up

•15 push-ups
•15 V-ups
•3 ring dips
•6 perfect pull-ups UB (back activated C2B chins) + 10 sec end hold

Gymnastics

Muscle-ups: 2 reps (I LOVE IT!)

Then

5 rounds:
•2 rope pull-ups + hand shift up and down with each hand
•5 Russian dips (MU transitions on boxes + end hold top and bottom hold, 10 sec)
•3 MU transitions

Then

3 rounds:
•10 reps handstand balance (stomach to wall)
•10 reps handstand balance (normal)

Then

2 x 10 m handstand walk

Then

Muscle-ups: 2 reps (not as pretty as in the beginning but they were there!)

youtube=http://www.youtube.com/watch?v=2KaqS7rN4nY&feature=share&list=UUmDWa1VtTFc95WIHw7jhSMg

Conditioning

AMRAP/10 min:
•12 wall balls 12' @ 14 lbs
•15 over the box jumps 20''
•20 KB swings @ 24 kg

Result: 4 rounds + 12 + 2 reps

Not super busted from "Diane" @ 100 kg from yesterday. Sweet!

Distance biked

6 km

Powerlifting later.....