It was time to start a log here...
For resten,Jeg kan godt læse dansk, men jeg er ringe til at skrive det...

First goal: Nordland cup in June 2012, masters 1 division. First powerlifting comp ever, just to try something new. Set new Danish record in Squat and Deadlift in my division.
Second goal: Kettlebell DM http://kettlebellcup.dk/?page_id=260 in OCtober 2012, at least 160 snatches with 24kg, 1 arm switch. Win my division.

Starting off 2012 nice and easy.

02.01
Training at home
1 arm swing @16kg x200 ( 50+50+ 100 H2H)
Wheel pikes x20

A1: Get up 1+1 @20,24,28,32kg
A2: Deep straddle squats x5 @20,24,28,32kg

03.01
Warm up
Squat @50kg x5 x2 sets
Bench @50kg x5 x2 sets
Farmers walk @55kg each hand x80m
Cable face pull @50kg x15
Stretch

04.01
warm up
bench @52,5kg x5 x2sets
Deficit DL @110kg x5, @100kg x5

prowler 20m @80,120,120kg

thick rope pulls x8 (x15m)
stretch
walk home

05.01
Warm up: swings, club drills, get up 1+1 up to 36kg
Dead squat @60kg x5, @55kg x5
Bench @55kg x5, 50kg (ring chin ups x10, band pull aparts x30)
FW x25m @55, 55, 60, 60kg each hand
KB Snatch @20kg 1' e.s / 1swing + 1snatch 1'e.s/ 2swing + 1snatch 1' e.s
Stretch
Walk home

06.01
Warm up
Bench @60kg x5, @55kg x5 (band pull aparts)
Deficit DL warm up
DL @115kg x5, @105kg x5
Prowler run low handles x20m @60kg every 1'30" x6 sets
Face pulls @50kg x20
Stretch
Walk home

08.01
Warm up: swings, fig 8, jori swings, med ball throws, deep stradle squat, get up to 34kg.
Dead squat @65kg x5, @60kg x5
bench@57,5kg x5, @52,5kg x5 (cable facepulls @50kg 12x4)

Farmers walk x25m @55, 65, 75, 70kg each hand
Stretch
Walk home

HURRA

Velkommen til Igen

Cheers Friche!

09.01
Warm up: rope skip, JM, club drills, KB fig 8, KB swing + snatch @20kg 2' each side
A1: Bench @60kg x5, @55kg x5
A2: band pull aparts x10
Deficit DL up to 110kg
DL @117,5kg (misloaded) x5, @110kg x5
Prowler run low handles x20m @70kg every 2' x6 sets
Stretch

Walk home

Velkommen til :-)

Velkommen til Thierry

Yeah! BB.dk goes international!

Welcome Thierry

Hvad lyder rekorderne på, som du vil slå?

Cheers guys!

The records as they stand for 2011 in masters 1, 66-74kg
squat 90kg
bench 137,5kg
deadlift 155kg

Nothing outstanding but hey, we're old farts! (and probably injured too)

I doubt I can beat the bench with my long spaghetti arms...
And I've never tried to do a 3-kamp with official judges. I also imagine a whole day is hard to deal with, and quite different from setting a PR at the gym.

10.01
Warm up: rope skip 3', med ball throws 6 x2, deep straddle squat x5 up to 39kg, get up 1 e.s up to 39kg
Dead squat @70kg x5, @65kg x5
A1 Bench @62,5kg x5, @57,5kg x5 (A2 cable face pull @55kg 8x 3)
Farmers walk @55kg each hand x25m, @65kg each hand x25m, @60kg each hand x50m
Power wheel pike x25, GHR x15
Stretch
Walk home

Nice squat! Hvordan er du blevet så smidig i bundpositionen? Og hvorfor er du klædt som tibetansk munk?

Thanks Friche, but it is only 70kg ;)
I've always been pretty flexible, but I made a video for you of 3 drills I know are helpful.


You could also stop sitting on your toilet, like I do, and get more squats through the day, hehe!

I like to stay warm, hence the clothes... What you don't see is I have a kidney warmer thingy on, and "skins" long pants. Feels nice on my joints and muscles.

11.01
Warm up: joint mobility, med ball throws, club drills, 1swing+1snatch @20kg 2'15" each side


A1 bench @65kg x5, @60kg x5 (A2 thick rope H2H x30m, 30m, 60m)
Deficit DL up to 100kg
DL @122,5kg x5, @115kg x5
Prowler run low handles x20m @70kg every 1'50" x4 sets

Stretch

Walk home

Thierry Sanchez skrev:Thanks Friche, but it is only 70kg ;)
I've always been pretty flexible, but I made a video for you of 3 drills I know are helpful.
You could also stop sitting on your toilet, like I do, and get more squats through the day, hehe!

I like to stay warm, hence the clothes... What you don't see is I have a kidney warmer thingy on, and "skins" long pants. Feels nice on my joints and muscles.

Teknikken kan jo godt se fin ud selvom der kun er 70 på

Jeg tænker virkeligt tit på den historie! Den var god! Jeg burde øve mig i det. Jeg har en ret høj skidefrekvens så smidigheden burde komme ret hurtigt!

Okay, det giver jo ret god mening så

12.01
Teach Kb 2h

13.01
Teach Kb 3 hours
Squat @ 75kg x5, @70kg x5
Bench @60kg x5, @55kg x5
Cable face pull @45kg x25
Stretch

Hej Thierry og velkommen til

May the force be with you

Hej Kim, thanks!
See you one of these days in Aalborg!

14+15.01
crossfit level 1

17.01
Tired from weekend course and Troy's getting teeth, so poor sleep.

Warm up: rope skip, KB figure 8, med ball throw, straddle squat, 1leg RDL, 1swing + 1snatch @20kg 2min30sec each side, muscle up x1

Dead squat @70kg x5
Bench @60kg x5
DL @110kg x5

A1 prowler high handles @100kg x20m/ @130kg x20m
A2 ring bodyrows feet up x8/ x8


stretch

18.01
Do babies ever sleep at night?

Warm up: joint mobility,jori swing, get up up to 42kg, straddle squat up to 36kg

Dead squat @72,5kg x5
Bench @62,5kg x5
DL @115kg x5

Farmers hold (bars below kneecap) x10 sec @150,160,170,190kg (still easy)
Farmers walk x50m @120kg (33sec)
Hand over hand thick rope pull 50m

stretch

Babyer sover først fra de er 8 år, bare drik lidt kaffe, så kører det...Hvornår var du kom op og trænede med?

Satser på den 4 februar hos team DK, ved 11 tiden.

19.01
Warm up
1 swing+ 1snatch @20kg 2'45" each side

Squat @75kg x5
Bench @65kg x5
DL @120kg x5
Cable face pulls @55kg x16

stretch

20.01
Warm up: jori swing, get up 40kg 1+1, muscle up



Squat @77,5kg x5
Bench @67,5kg x5
DL @125kg x5
Farmers walk x25m @130kg, 150kg, 155kg (77,5kg each side) PR

stretch

22.01
Warm up: rope skip, light clubs, clean + press + get up @20kg


Dead squat @80kg x5 (with belt)
Bench @71kg x5 (superset with BW chins x5 x4sets) PR by 1 kg still felt OK
DL @131kg x5 (with belt) PR by 1 kg still felt easy

1swing+ 1snatch @20kg 3min each side
stretch

Cool log med masser af gode videoer Centeret du træner i ser rigtig lækkert ud - hvor ligger det?

Tak 8800!

Centeret ligger i Hjørring http://www.styrkesport.dk/show-items.php?id=70&ref=1323870263.txt
Det er super dejligt med alle de redskaber man kan bruge!

23.01
Warm up: rope skip, fig 8, jori swing, straddle squat

Dead squat@82,5kg x5
Bench @72,5kg x5 grind PR
DL (ecc. only) @122,5kg x5

RNG row @2x19kg x12 x2
Prowler low handles @75kg x20m x2

stretch

24.01
Warm up: rope skip, fig 8, snatch @20kg 1'30" each side

DL @135kg x5 PR and felt easy
Bench @65kg x5
Dead squat @70kg x5
Cable face pull @60kg x15


stretch

Third day stuck at home with a sick little boy. Getting edgy. And 3 days in CPH. Nearly a bloody week before I can lift again.

I managed to squeeze in a quick training pass while the little troll was sleeping...

snatch @20kg @20rpm 1min30sec each side
snatch with cotton gloves @12kg 1min30sec each side

clean and jerk @32kg rest pause for 10 minutes. 1 rep every 20 sec, switch side every minute.

stretch

Back home after 3 days of teaching kettlebell workshops and filming. That's 18 hours of training, I am smashed... Tomorrow a full rest and a massage

31.01
Hard to have to hold a week pause...

Warm up: rope skip, snatch @20kg 2 min each side @16rpm
Dead squat @75kg x5
Bench @67,5kg x5
Chins @15kg x5
DL @120kg x5
Farmers hold @170kg x10 sec
Farmers walk @110kg x75 m

stretch