17th October 2013: Powerlifting (evening training)

Body feels fine after gymnastics this morning!

Warm-up

500 m row
100 Russian twists @ 10 kg
500 m row
100 Russian twists @ 5 kg

Stretching

Gymnastics

Weighted back activated C2B chin-ups: 6 x 3 reps @ 5 kg (light!)

Lifting

Bench press (wide grip, stop): 10 x 8 reps @ 50 kg

Deadlifts: 70 kg (5 reps) – 90 kg (3 reps) – 100 kg (2 reps) – 110 kg (2 reps) – 115 kg (2 reps) – 117,5 kg (2 reps) – 120 kg (2 reps)

All DLs felt light. Wore powerlifting belt – great support!

Finisher

3 x 10 rack dips

Distance biked

10 km

SarahLTK skrev:
Bench press (wide grip, stop): 10 x 8 reps @ 50 kg

Deadlifts: 70 kg (5 reps) – 90 kg (3 reps) – 100 kg (2 reps) – 110 kg (2 reps) – 115 kg (2 reps) – 117,5 kg (2 reps) – 120 kg (2 reps)

Du er for cool - jeg er fan !!

Jeg stemmer for at jeg snart kommer over forbi så vi kan fikse en styrkeløftsdate

Mulbjerg skrev:
Du er for cool - jeg er fan !!

Jeg stemmer for at jeg snart kommer over forbi så vi kan fikse en styrkeløftsdate

JAAAAAAA, TRINE! Jeg bænker og dødløfter jo vildt meget for tiden, så lad os endeligt snart få trænet!!!! Jeg træner frem mod TSK Raw slut november 2013 (styrkeløftkonkurrence) - og naturligvis også VL og CrossFit as usual.

Jeg synes det er pisse fedt at have fået en pige til The Gym, der kan give Søren dårlig samvittighed over ikke at være i god nok form. Velkommen til, Sarah

The Juice skrev:Jeg synes det er pisse fedt at have fået en pige til The Gym, der kan give Søren dårlig samvittighed over ikke at være i god nok form. Velkommen til, Sarah

Tusind tak! The Gym er et hyggeligt sted!

Jeg kan da næppe give folk nedtur på....... Prøver jo bare at vinde 6pack challenge med Karim og anden challenge med Ozzy (begge med deadline i december). Man er vel konkurrencemenneske...

18th October 2013: Just lifting!

Not my best lifting day – but I learn much from days like this, where I have to dig deeper…

Warm-up

2 rounds:

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

Lifting

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

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

2 x fails on 3rd rep @ 65 kg. Sloppy starting position = fail. Not used to failing so much in the snatch…

http://youtu.be/h7PZbtHAjD0

C&J (2+2): 45-55-65-75-75-80 kg

Fine!

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

95 kg for 3 reps on an off day is quite OK!

Weighted dips

Dip chalkenge with Omed Alam and Ditte!

1 rep: 12,5-18-20-25-28-30-32 kg

That’s for sure a PR!

Gymnastics

3 x 30 sec L-sit (paralette, straight legs)

* 30 sec rest

Then

10 m handstand walk (5 meter, turn/piroette + 5 meter)

First time turning in a controlled way!

Overall, a fine training. Just pissed off about the fails in snatch. Moving forward!!! Butcher’s Classics 4.0 Team Edition tomorrow and Sunday. Looking forward to 2 fun days with Sidsel!

konkurrencedag - it's on!

Kroppen har det fint efter en HÅRD træningsuge inkl max dag til VL i går. Disse offseason-konkurrencer træner jeg bare igennem, ellers mister jeg for meget af det vigtigste (min daglige træning).

På vej til Butcher's Classics 4.0 Team Edition (crossfit-konkurrence).

Jeg stiller op i women's elite-rækken med badass, Sidsel med den store ryg og de vilde gunz (aka DIESEL).

Mine tanker om konkurrencen: 1) det er offseason, så min cardio-form er ej helt i top, 2) WODs plejer at ligge i den lettere/mindre tekniske ende (ej mine forcer men dermed anyone's game = meget sympatisk dog).

Anyways, Sidsel og jeg giver den max gas, og vi må så se, hvor langt det rækker.

Lørdag er ren CrossFit i Butcher's Lab hele dagen (gratis og et fedt event), søndag skal vi svømme og løbe (FML - det skal jeg heldigvis ikke fokusere på i dag).

Sted: Butcher's Lab, Staldgade 22, KBH V (lørdag/idag kl 9-19)

Butcher's Classics 4.0 Team Edition - day # 1

Day # 1 @ Butcher’s Classics 4.0 team edition. Sidsel and I are participating in the women’s elite division.

WOD # 1

20 pull-ups: Sidsel

21-15-9 reps:

Deadlifts @ 80 kg
Box jumps 24”

I did the WOD alone first, then Sidsel had to do the entire WOD as well.

20 pull-ups: Sarah

Comments: We OWNED that WOD. Great progress since Regionals for both of us.

Time: 9:49 min (we won by 2 important seconds)

Placement: 1st

WOD # 2

Back squat ladder…

In 2 min:

20 back squats at each ‘station’ per team:

40-45-50-55-60-65-70-75-80-85 kg

Result: We finished the ladder and repped out @ 85 kg (24 reps)

Placement: 1st

WOD # 3

1 person working at the time…

For time:

6 rope climbs (Regionals hight)
10 C&J @ 40 kg
5 rope climbs
10 C&J @ 45 kg
4 rope climbs
10 C&J @ 50 kg
3 rope climbs
10 C&J @ 55 kg
2 rope climbs
10 C&J @ 60 kg
1 rope climb

Time: 9:26 min

Placement: 1st

Sidsel did more rope climbs, I did more C&Js. Great partnership!

WOD # 4

AMRAP/7 min – 1 person working at the time:

Burpee broad jumps

Result: 137 reps

Placement: 1st

Overall: 4 WODs, 4 wins – and a great buddy! Endurance day tomorrow and points will be erased going into the final. Too bad for us (both), but no one can take our great performance and team work today away from us. I’ve personally made lots and lots of progress in both strength, skills and endurance. I love it! Looking forward to a fun day tomorrow competing against som really great and fierce female teams!

Next: Ice bath, packing for tomorrow and a good movie!

SarahLTK skrev:

Mulbjerg skrev:
Du er for cool - jeg er fan !!

Jeg stemmer for at jeg snart kommer over forbi så vi kan fikse en styrkeløftsdate

JAAAAAAA, TRINE! Jeg bænker og dødløfter jo vildt meget for tiden, så lad os endeligt snart få trænet!!!! Jeg træner frem mod TSK Raw slut november 2013 (styrkeløftkonkurrence) - og naturligvis også VL og CrossFit as usual.

Det er jo præcis det du gør !! Må lige se om jeg kan få arrangeret en lille miniferie på et tidspunkt
Lækkert med en styrkeløftskonkurrence også inde i dit ellers meget blandede program

20th October 2013: Butcher’s Classics 4.0 Team Edition – day # 2 and EPIC WIN

Day # 2. Sidsel and I we’re in the lead with 4 wins out of 4 from yesterday.

WOD # 5

A: 50 m swimming + 5 bar MUs
B: 150 m swimming + 5 bar MUs
A: 50 m swimming + 5 bar MUs
B: 150 m swimming + 5 bar MUs

* I did A, Sidsel B

Time: 11:ish min

Placement: 5th

Overall placement: 1st

WOD # 6

A: 400 m sprint
B: 400 m sprint

Placement: 3rd (and Sidsel was amazing in that event)

Overall placement: 1st

WOD # 7

7.2 km running (each – at the same time)

Time cap: 35 min

We both ran 17 rounds (= 6.8 km). Super proud of that!!!!

Result: 2nd

Overall placement: 1st

FINALS

All points were deleted going into the finals. Our lead gave us a 10 sec head start in WOD 8 and 9 and 5 seconds in WOD 10.

WOD # 9

"Isabell" (Sarah)

For time:

30 power snatch @ 40 kg

Time: 2:00 min

Placement: 1st – and qualification to WOD # 9

WOD # 9

3 rounds for time (Sidsel):

10 hand release push-ups
Over a 2 meter wall
10 OHS @ 30 kg

Placement: 1st – and qualification to WOD # 10

WOD # 10

15-12-9 reps:

Thrusters @ 40 kg
Pull-ups

… Where the winner takes it all!!!

RESULT: EPIC WIN!!!!

Sidsel and I won all CrossFit events and fought through the endurance part. We had some really fierce competitors, so I super proud of our performance. Lots of personal improvements for both of us!

Thanks

Thanks to organizers, to Sidsel and to friends for supporting us all weekend! You know who you are…

I've put a few pics on http://www.sarahsdailytraining.com

21st October 2013: Active rest day + push press up to 70 kg

HEAVY legs after 2 days of intense competition!

Gymnastics

3 rounds:

A) Strict handstand push-ups: 13-15-17 reps (easy…)

B) Strict C2B pull-ups (wide grip): 7-8-10 reps

C) 20 sit-ups @ 10 kg

Rowing

3 x 30 cal row

* 45 sec rest

Gymnastics

L-sit (paralettes): 3 x 30 sec

Rack dips: 4 x 10 reps

Lifting

Push press: 45 kg (4 reps) – 55 kg (4 reps) – 60 kg (4 reps) – 62,5 kg (4 reps) – 65 kg (4 reps) – 70 kg (1 rep)

Not bad on an off day. 4 reps @ 65 kg felt light!

Good mornings: 5 x 10 reps @ 35 kg

Distance biked

2 x 12 km

22nd October 2013: Powerlifting + BB

Late night training session with Ozzy @ The Gym! Great focus, great results…

Warm-up

EMOTM x 5 min:

7 T2B
7 thrusters @ 20 kg
7 diamond push-ups

Lifting

Front squats: up to 5 x 5 reps @ 80 kg

Deadlift: up to 6 x 3 reps @ 100 kg

Bench press (wide grip, with stop, no belt): 50 kg (5 reps) – 60 kg (5 reps) – 65 kg (3 reps) – 70 kg (1 rep) – 72,5 kg (1 rep) – 75 kg (1 rep, light) – 50 kg (10 reps x 5)

BB

5 rounds:

A) 3 back activated C2B chin-ups @ 5-5-10-10-10 kg (major improvement)

B) 10 seated close grip rows @ 50 kg

C) 10 hamstring curls @ 20 kg

Cool down

400 m row

Stretching

Distance biked

10 + 10 + 6 + 6 km

Great training session!

Gymnastics

3 x handstand walk: 12-10-10 m

100 Russian twists @ 10 kg

Muscle-ups: 3 reps (from hang, false grip) YAY!!!

4 rounds:

A) 5 Russian dips (MU transitions)
* 10 sec L-sit top hold after last rep + 10 sec dip bottom hold

B) 2 rope pull-ups with each hand on top (legless rope climb with hand switch)
* 2 x 10 sec end hang after last rep with each hand

C) 3 strict handstand push-ups (stomach against wall)

D) 3 protracted ring push-ups (more ring turn out)

Then

Skin the cat drill: 5 reps

60 sec handstand hold, stomach against the wall (easy)

Then

3 x 10 reps handstand balancing exercises (stomach against the wall)

3 x 10 reps handstand balancing exercises (back against the wall)

Then

3 x 8 m handstand walk + piroette practise

Midline

3 x 60 sec plank hold @ 10 kg
* 60 sec rest

3 x 60 sec reverse plank hold @ 10 kg
* 60 sec rest

Then

Playing a little with ring handstand push-ups

http://youtu.be/BHUFGphTgFU

Conditioning

5 min AMRAP:
12 wallballs @ 14 lbs to 12'' target
15 over the box jumps 20''
20 KB swings @ 24 kg

* rest 60 sec and repeat then the 5 min AMRAP

Result:

1st: 2 rounds + 12 + 15 reps
2nd: 2 rounds + 12 + 15 + 5 reps

Cool down

800 m rowing

BREAK

Weightlifting

Warm-up

5 rounds:

5 diamond push-ups
5 strict handstand push-ups
10 double-unders

Lifting

Front squats: up to 5 x 3 reps @ 85 kg (solid reps)

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

Split jerk from the neck, snatch grip (3 reps): up to 75-80-82,5-82,5-85 kg

http://youtu.be/3i-ylozzbdI

http://youtu.be/nfOulV7MpXk

Distance biked

6 + 8 km

Body still sore to some extent after the weekend’s competition. I used to recover better at 74 kg BW compared to now. No going back though – I feel better and perform much better now!

Went to see my osteopath, Thomas Månsson, today. Body feels perfect now. I love it!

Powerlifting

Training with Karim!

Bench press with stop (wide grip): 50 kg (5 reps) – 60 kg (5 reps) – 65 kg (3 reps) – 70 kg (3 reps) – 72,5 kg (1 rep) – 75 kg (1 rep) – 77,5 kg (1 rep) PR with stop and wide grip!!! – 80 kg (1 rep, got it but lifted my ass)

Note: I worked on tightening my core more. Works really well!

Back squats: up to 5 x 5 reps @ 85 kg

Focus: Good form!

Pump

4 rounds:

3 strict pull-ups @ 5 kg
10 rack dips (BW-BW-5-5 kg)
10 seated close grip rows @ 50 kg
10 hamstring curls @ 20 kg

Conditioning

AMRAP/7 min:

1,2,3,4 etc reps of (ladder):

Deadlifts @ 100 kg
C2B pull-ups

Result: 7 rounds + 8 deadlifts

Took it quite easy, and can for sure push myself harder. DL: UB 1-5. 1 break in round 6-7. Round 8 unbroken. Pull-ups: upperhand grip (sweet). 1 break in 7 and 8.

Cool down

Stretching

Distance biked

13 + 5 + 6 + 6 km

Her er en lille video af squat ladderen fra Butcher's Classics 4.0 Team Edition i weekenden.

Squat ladderen lød således: 2 min på hver station til at færdiggøre 20 reps som par (jeg var på hold med Sidsel):

40-45-50-55-60-65-70-75-80-85 kg.

* på sidste station måtte man reppe ud.

Sidsel og jeg fik 24 reps på 85 kg - meget fint lige efter at have dødløftet i evigheder....

http://www.youtube.com/watch?v=-cj-ImGZ ... ture=share

25th October 2013: Lifting + EMOTM-WOD x 25 min
Warm-up

2 rounds:

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

Lifting

Overhead squat: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 70 kg (2 reps) – 75 kg (1 rep) – kept it light!

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

Power clean + push jerk (2+2 reps): 45-55-65-70-75 kg

Front squats: up to 5 x 3 reps @ 85 kg

Conditioning

Every minute on the minute x 25 min:

2 thrusters @ 50 kg
4 kipping handstand push-ups
8 sit-ups

Sweet WOD!

Distance biked

2 x 10 km

Så fandt jeg endnu en video fra Butcher's Classics 4.0 Team Edition.

Det er rope climb/C&J WODen:

6 climbs
10 C&J @ 40 kg
5 climbs
10 C&J @ 45 kg
4 climbs
10 C&J @ 50 kg
3 climbs
10 C&J @ 55 kg
2 climbs
10 C&J @ 60 kg
1 rope climb

http://www.youtube.com/watch?v=pZMDzRNVYFU&sns=em

26th October 2013: Split jerk @ 93 kg + great training!

Warm-up

2 rounds:

15 push-ups
15 rev hyper
15 V-ups

Lifting

Snatch pulls: up to 4 x 4 reps @ 65 kg – easier than ever

Back squats (4 reps): up to 95-100-100-100-100 kg – solid reps

Split jerk off high boxes: 45 kg (4 reps) – 65 kg (4 reps) – 75 kg (4 reps) – 80 kg (4 reps) – 85 kg (1 rep) – 91 kg (1 rep) PR – 93 kg (1 rep) PR by 3 kg

http://youtu.be/LplCkESu5yc

Gymnastics

L-sit (paralettes): 3 x 30 sec

* 45 sec rest

-BREAK-

Lifting

Front squats: up to 5 x 5 reps @ 80 kg – light + good speed

Bench press (wide grip with stop): up to 60 kg (5 reps) – 65 kg (3 reps) – 67,5 kg (3 reps) – 70 kg (3 reps x 3)

Gymnastics

Back activated C2B chin-ups: 5 x 3 reps @ 16 kg FOR SURE A PR!!!

Rack dips: 10-10-10-10-15 reps

Conditioning

7 rounds for time

8 butterfly pull-ups
4 burpee squat clean thrusters @ 2 x DBs @ 14 kg

Time: 7:37 min

Movements unbroken, but a little rest between movements. Can push harder!

Cool down

400 m row

100 Russian twists @ 10 kg

Distance biked

2 x 10 km

Thanks to lots of great training buddies today. You know who you are...

27th October 2013: Another great Sunday training!

I love Sunday trainings….

Warm-up

Jump rope (singles) for 5 min

* every fail = 3 unbroken C2B pull-ups (15 in total)

Skills

3 rounds:

Strict handstand push-ups (3 cm deficit): 7-9-11 reps

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

Medball sit-ups: 3 x 20 reps @ 20 lbs

10 ring dips: 2,5 kg (UB) – 2,5 kg (UB) – 5 kg (8/2 reps)

Conditioning

5 rounds for individual times:

200 m run
6 C2B pull-ups
4 hang power clean + 1 push jerk @ 65 kg
8 kipping handstand push-ups (3 cm deficit)

* 2 min rest between rounds

Results:

Round 1: 1:45 min
Round 2: 1:43 min
Round 3: 1:34 min
Round 4: 1:30 min
Round 5: 1:28 min

I pushed great on that WOD and did it all unbroken!

Cool down

600 m run

3 x handstand walk: 18 m incl piroette (PR) – 13 m incl piroette – 10 m (super fine improvement)

Distance biked

2 x 5 km

28th October 2013: I love Mondays!

As close to a hurricane as we get here in Denmark today. Yet another great training day with great training buddies!

Warm-up

3 rounds:

15 strict handstand push-ups
5 strict C2B pull-ups

Then

2 rounds:

20 rev hyper
20 sit-ups @ 20 kg
20 push-ups
10 V-ups

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (2 reps) – 65 kg (2 reps x 2) – EASY!

C&J: 45 kg (2+2) – 65 kg (2+2) – 75 kg (2+2) – 80 kg (1+1) – 84 kg (1+1) – lighter than ever!

Front squats: 60 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps) – 90 kg (4 reps) – 95 kg (3 reps) – solid, easy reps!

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

Really great training with lots of speed in my lifts. I love it!

Conditioning

7 rounds for time:

8 butterfly pull-ups
5 burpee squat clean thrusters @ 2 x 17,5 kg DBs

Time: faster than last week for sure!

All unbroken!

-BREAK-

Lifting

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

Deadlift (3 reps): 90-100-110-115-120 kg 3 reps @ 120 kg is my PB, but today it felt super light!

Bench press (wide grip with stop): 5 x 5 reps @ 60 kg

All solid lifts. Bench press and deadlift felt light.

Cool down

500 m row

3 x 10 m handstand walk

3 x 30 sec L-sit (paralettes)

Distance biked

2 x 10 km

29th October 2013: Late night training session @ The Gym!

Warm-up

400 m rowing

Lifting

Front squats: up to 5 x 5 reps @ 82,5 kg (+2,5 kg from last week)

Conditioning

AMRAP/7 min (ladder: 1, 2, 3 reps etc..):

Squat clean thrusters @ 35 kg
C2B pull-ups

Result: 9 squat clean thrusters + 2 C2B pull-ups

Pushed that WOD quite ok!

Rowing

5 x 20 cal row (rest: 20 sec)

Result: 1:20-1:21 min all rounds

BB

Pull-ups: 3 x 3 reps @ 5 kg + 1 rep @ 20 kg

Rack dips: 5 x 8 reps @ 5 kg + 2 reps @ 25 kg

Then

5 rounds:

10 seated close grip rows @ 50 kg
10 hamstring curls @ 20 kg

Cool down

50 Russian twists @ 16 kg

15 min mobility/stretching

Distance biked

12 + 12 + 6 + 6 km

Thanks…

Today was a little tough! Thanks to Ozzy for keeping me company – he kicked my ass big time today btw!

DIET

During the past 6 months, I’ve switched programming in CrossFit, started pushing harder in olympic weightlifting and also taken up powerlifting a little – all this combined with more gymnastics/BW movements. I’ve furthermore cleaned up my diet!

That combination has worked really well for me – both in terms of great progress and in terms of weight loss. Really well actually!

Since I participated in Butcher’s Classics 4.0 last weekend, I’ve received lots of questions regarding training, diet etc.

Read my thoughts here: http://sarahsdailytraining.com/diet/

Have a great day!

/Sarah

30th October 2013: Let’s lift heavy things!

Warm-up

15 V-ups
15 rev hypers
15 push-ups

Lifting

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

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (2 reps) – 60 kg (2 reps) – 64 kg (2 reps) – 68 kg (1 rep x 2) – 70 kg (1 rep) – felt light and good!

C&J: 45 kg (2+2) – 65 kg (2+2) – 75 kg (1+1) – 80 kg (1+1) – 85 kg (1+1 x 2) – finished with a great and light lift!

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

Gymnastics

5 rounds:

7 kipping T2B
5 rack dips
10 double-unders

Distance biked

10 + 14 + 14 + 10 km

DYGTIG

31st October 2013: Gymnastics (morning session)

Here we go again. The weekly gymnastics session (way too early...)!

Warm-up

•5 UB gymnastics ring dips
•5 UB "perfect pull-ups" (back activated chin-ups)
•General warm-up

Gymnastics

•Muscle-ups: 4 reps (strict)

I still struggle getting both arms through at the same time, but I can do then now from hang with false grip - EVERY TIME!!!

http://www.youtube.com/watch?v=B3_aAt0S ... WIHw7jhSMg

Then

•Russian dips: 2-3 reps x 10 sets

Main focus of my training today was transitions in all kind of variations!

http://youtu.be/Uo2HCQM1QK4

Then

5 rounds:
•2 reps legless rope climb-pull-ups incl hand shifts (right hand) + 10 sec end hang
•2 reps legless rope climb-pull-ups incl hand shifts (left hand) + 10 sec end hang
•5 MU transitions

http://www.youtube.com/watch?v=yOCO3yL1 ... WIHw7jhSMg

http://www.youtube.com/watch?v=lVVO6_lZ ... WIHw7jhSMg

Then

•Paralette work: transition from L-sit (5 sec hold) to tuc handstand hold (5 sec hold) x 5

Then

•60 sec handstand hold (stomach against wall) - easy!

Then

3 rounds:
•10 reps handstand balance (stomach against wall)
•10 reps handstand balance (back against wall)

Then

•3 x 10 meter handstand walk

Conditioning

6 min AMRAP:
•12 wallballs 14 lbs to 12' target
•15 over the box jumps 20''
•20 KB swings @ 24 kg

Result: 3 rounds + 12 wallballs

- 1 min break -

5 min AMRAP:
•12 wallballs 14 lbs to 12' target
•15 over the box jumps 20''
•20 KB swings @ 24 kg

Result: 2 rounds + 12 wallballs + 15 over the box jumps

Distance biked

14 + 6 km

Jeg kiggede lige forbi din blog. Enten skal du ændre baggrund eller også skal du ændre lidt i fonten. Dine menuer er nærmest ulæselige. Overvej evt. en font med sort outline og hvid filling, det kan man læse på alle baggrunde.

salt skrev:Jeg kiggede lige forbi din blog. Enten skal du ændre baggrund eller også skal du ændre lidt i fonten. Dine menuer er nærmest ulæselige. Overvej evt. en font med sort outline og hvid filling, det kan man læse på alle baggrunde.

Yes.... Jeg er bare lidt doven, men får det lige rettet. Ozzy har også bemærket det. Thanks!

BigOzzy skrev:DYGTIG

Thanks friend. Ben foran

31st October 2013: Lifting + 20 min WOD (evening session)

2nd training session today. Body felt fine though!

Warm-up

20 rev hyper
20 V-ups
20 push-ups

Lifting

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

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

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

Conditioning

EMOTM x 20 min:

3 Deadlifts @ 90 kg
5 kipping handstand push-ups
7 V-ups

All unbroken. Søren and I did the WOD together and kept a great pace! In total, it’s 60 deadlifts, 100 handstand push-ups and 140 V-ups. Not bad at all!

Abs

50 Russian twists @ 12 kg

#tirednow

Distance biked

5 + 10 km