The big easy

Tillykke med dine prs :twisted:

21-05
Warm up: KB swing, rope skip, box jumps

Squat @90kg x5, 80x5 (relaxed grip on the bar and achieved much better elbow position)
DL @120kg x5, 110 x5
Bench @70kg x5, 65 x5
1 arm row @20kg x25 e.s
Face pull @50kg x12
stretch

23-05
Warm up

Squat @100kg x5, 90 x5 finally got those elbows in!
Bench @ 75kg x5, 70 x5
DL @ 130kg x5, 115 x5

1 arm row @24kg x25 e.s
Face pull @50kg x12
BG bag spins @12kg x25 e.s

25-05
Teach KB workshop at SATS

Had to modify my plan due to no belts, no DL platform and stupid bench rack

Squat @105kg x3 no belt, @95 x3 x2 sets
DL @140kg x1, RDL @100kg x10
Bench @80kg x2, @72,5kg x4, @60kg x8
1 arm row @26kg x21 e.s

Felt still OK, so decided to
KB snatch @16kg @23rpm x6 min.
It was a piece of cake, especially given I haven't snatched in nearly 3 months. Technique was solid.
Could have done 10 minutes with a tiny bit of effort.

Stretch

28-05
Day 5 creatine loading done

Am: run 10min, skip 10 min

Pm:
Bench @70kg x1, 77x1, 82x1, 90x1 ugly, 70 x6, 60 x10 (nothing much is hapening so thought to try higher volume)
Squat @100kgx1, 110x1, 117x1, 122 eccentric only
Hamstrings still too sore, no DL
Glute bridge @70kg x12 x3 sets

Now 5 days rest to set up the 3 week peaking cycle.

31-05[quote][/quote]
Light deload pass

Joint mobility, rope skipping
20 min Circuit
A1 Squat @60kg x5, 80x3, 90x1
A2 Bench @40kg x5, 60x6, 70x1
A3 DL@90kg x5, 110x3, 130x1
B chinups x5
C 1 arm row @21kg x12 e.s

2 more days of full rest

03-06
Start of 3 week peaking cycle
Very light training BW

04-06
Easy day
Warm up: rope skip, suitcase walk, waiters walk, Med ball throws, KB swings, Iso lunge, Iso push up, Iso pull apart

Circuit x3 rounds
SFB Squat @55kg x10,8,6
Bench @45kf x10,8,6
DL @85kg x10,8,6

Yates row @30kg x20
Stretch

05-06
Medium hard day. Last acclim day.
Warm up: run. Skip, KB swing, MB throws, Iso lunge

Circuit x3
Squat @60kg x5, 80 x3, 100 x1
bench @40kg x5, 60 x3, 75 x1
DL @100kg x5, 120 x3, 140 x1

1 arm row @21kg x20 e.s
stretch

06-06
Bench doubles @80kg x2, 85 x2, 80 x2, 80 x2, 80 x2
Squat doubles @100kg x2, 110 x2, 100 x2, 100 x2, 100 x2
Swings @40kg x20, x20, x20
Cable face pull @40kg x20

stretch

08-06
2 weeks before raw DM

Bench @80kg x2, 85 x1 with 3 sec pause, 82 x2, 82 x2, 82 x2
Squat @105kg x1, 112 x2, 102x2, 102 x2, 102 x2
1 arm row @24kg x21 e.s
Stretch

09-06
Warm up: umpa, hindu push up, walking lunge, chin up, iso lunge, swings, rope skip

Easy light circuit
Narrow SSB squat @60kg x10,10,10
Bench @50kg x10,10,10
KB Swing @40kg x20,15,15
Chins @BW x10,10,8

Farmers walk @55kg e.s x60m

11-06
Bench @85kg x2, x1,x1,x1,
Squat @115kg x2, x1,x1,x1
DL @100kg x1, 120 x1, 140 x1, 150 x1 drop all reps

14-06
warm up: umpa, hindu push ups, walking lunge, med ball throws, chin ups, rope skip

Bench with pause @70x1, 80x1, 85kgx1, 65x10

Squat 20kgx10, 40x5, 60x3, 80x2, 100x1 testing my warm up for comp day

Squat @110x1, 120,5kg x1 PR (the ½ kg PR was to get over the mental barrier of my last 120kg PR on the 18th May. This rep was easy enough), 90x6
Kb swing @40kg 10x3 sets

stretch

15-06
Bike 20 min

Light circuit x3 rounds
Rope skip x300
Suitcase walk @24kg x100 steps e.s
BG bag spins @12kg x20 e.s
Hindu push ups x20
TRX BW rows x20
Sling sprinters x10 e.s

17-06
Warm up: iso lunge, rope skip, umpa, hindu push up, chin up, walking lunge, MB throw, KB swing

Last heavy training session before competition

Squat singles @102, 112, 117, 122, 125kg new PR felt easy
Zercher squat @60kg x13
KB swing @40kg x10
Bench single with pause @70, 80, 86kg new PR felt easy too
Bench @60kg x10

1 arm row @26,5kg x 20 e.s
Stretch
Left the gym feeling great. Tomorrow easy day, followed by 2 days rest, and a 3 day peaking cycle.

18-06
Active rest

Joint mobility

Circuit x2 rounds
Rope skipping 2min30sec
Hindu push up x25
Bulgarian bag spins @12kg x25 e.s
TRX row x25
Sling sprints x10 e.s
Powerclub mill + reverse mill x10+10 e.s

21-06
Light day

Circuit: 5 rep, 4,3,2,1
Squat @70kg
Bench @45kg
Ecc DL @80kg

KB swing @24kg x30
BG bag spin @12kg x15 e.s

stretch

22-06
Medium day
Circuit: 4 singles
Squat @105kg
Bench @72,5kg
Ecc DL @130kg
Swing @40kg x10

stretch

DM tomorrow...

A good first competition!

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68,8 kg

28-06
So I moved to Sønderborg and those last few days have been spent painting and cleaning the house.
Time to find a new place to train.
Kettlebells are back on the menu, with Danish nationals in October and Worlds in November.

Warm up
Snatch @16kg 10 min @20rpm for 203 reps after a 4 month break

Circuit 1 round:
Hindu push up x20
1 arm row @20kg x12 e.s
BG bag spins @12kg x10 e.s
1 leg RDL @2x24kg x5e.s
Swing @40kg x20
Walking lunges with Bg bag x30 steps
Run 10 min
stretch

29-06
2swing 1Snatch @16kg 2 min e.s
1 leg RDL @2x24kg x6e.s
Clean and push press cluster set x1 rep e.s every 20 sec for 10 min
Rope skip x100 x10 sets

damn it feels hard...

03-07
Snatch 1 min e.s / 2min rest x6
@16kg (23-24rpm) alternated with @20kg (20-21 rpm)

Swing @2x24kg x15 x3 sets

Light run 10 min

04-07
Hopefully in a couple of weeks I'll find a good place to train at
For now a bit of GPP/ unilateral exercises in the backyard. And I found out some weaknessess.

Circuit x3 rounds
1 leg RDL @2x24kg x8e.s
Hindu push ups x20
Rest
RFESS @2x24kg x5e.s
1 arm row @20gk x10e.s
Rest
Suitcase walk @24kg x60 steps e.s
BG bag spins @17kg x10e.s
Rest

05-07
3rd snatch sessions and the limiting factor is blisters in my palms from the fast sets. I had to limit the damage while healing.

Half snatch @20kg 1 min e.s

12 min
2 swing + 1 snatch @16kg with gloves 2min e.s
2 min rope skipping
2 swing + 1 snatch @16kg with gloves 1min e.s
4 min rope skipping

07-07
Kettlebell half snatch 1 min e.s / 2min rest x6 sets (4 sets @20kg, 2 sets @16kg)
Switched to half snatch after the first set, as my palm blisters are not quite healed yet. Practiced the corckscew on the way up and it feels better and better.

Double kettlebell swing x10 reps every 1min30sec for 6 sets (@2x24kg alternated with @2x32kg)

Overhead lockout walk x 1min30sec e.s @16kg

Circuit x3 rounds
BG bag spins @17kg x10 e.s
Hindu push up x10
Ice skaters x10
Rest

Nice!

10-07
Fasting day

Kettlebell snatch @20kg x2 min e.s
3 min rest
Kettlebell swing+ snatch with gloves @16kg x2 min e.s

A1 pull up x6 x3 sets
A2 1 leg RDL @2x24kg x9 x3
A3 1 leg RDL @2x24kg x9 x3
30 sec rest between each

B1 pull up x5 x3 sets
B2 RFESS x15 e.s

21-07
Had some E-coli type stomach bug the last 7 days, finally back on my legs again.

Kettlebell snatch @20kg x2min e.s
2 min rest
KB swing + snatch with gloves @16kg x2min e.s

Circuit x2 rounds, 30 seconds rest
Ice skater jumps x10
1 leg RDL @2x24kg x8e.s
RFESS trx x10e.s
BG bag @17kg spins x10e.s
Hindu push ups x10
Powerwheel pikes x12

The big easy

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