The big easy

14-09
Kettlebell snatch @24kg level 12 @18rpm (5-2-5 @20kg 1swing+1snatch)

15+16-09
Teaching at Inspire convention

17-09
Kettlebell snatch @24kg 1 min sprint/ 1 min off x8 (22-23rpm)

A1 pull ups @20kg 4,4,4
A2 angled BB press @20kg x6,6,6
B1 chin ups @20kg 4,4,4
B2 Zercher squat @60kg x10,10,10

19-09
Kettlebell snatch @24kg x3 min e.s @18rpm
1/2/3 swing 1 snatch x3 min e.s @20kg

A1 sumo DL @110kg x3,3,3 (better hip position)
A2 1 arm row @32kg x9,9,9 e.s
B1 sumo DL @110kg x3,3,3
B2 Push ups @10kg x15,15,12

20-09
A1 fatgrip 1 arm inc press @22kg x5,5,5
A2 RFESS @30kg x9,9,9
B1 fatgrip 1 arm inc press @22kg x5,5,5
B2 BW rows thick rope x15,15,15

21-09
Lv 16
Kettlebell snatch @24kg x3 min e.s @18rpm
kettlebell snatch x3 min e.s @16kg with gloves for 1 min e.s

going to the UK this weekend to train with

king of pummeling!

24-09
Lv 17: Kettlebell snatch @24kg 3min e.s
1 swing + 1 snatch @20kg 3 min e.s

A1 pull ups @BW 6,6,6
A2 angled BB press @20kg x9,9,9 e.s
B1 thick rope chin ups @20kg 6,6,6
B2 Squat @70kg x10,10,10

26-09
Kettlebell snatch @24kg 1 min sprint/ 1 min off x10 @23-24rpm

A1 sumo DL @110kg x5,5,5 (better hip position)
A2 1 arm row @34kg x9,9,9 e.s
B vertical lift @16kg x12,12
C hindu push ups x15

Reunion lørdag d 6?

No can do... I have to earn some money that day ;-)

have a good one!

Thierry Sanchez skrev:No can do... I have to earn some money that day ;-)

have a good one!

Øv bøv...

I was assisting Steve Cotter teach in Copenhagen this weekend, and managed to fit in 2 sets
29-09
Kettlebell snatch @24kg 7 min @16rpm
30-09
Kettlebell snatch @20kg 10 min @20rpm

03-10
Kettlebell snatch @24kg 7 min @18rpm (126)
Rope skip 8 min

So I've had some resting/ easy days. Now the finish line: getting ready for the last few weeks training before the Danish & World Kettlebell Championships.

06-10
Kettlebell snatch @16kg x4min @24rpm
3 min rest
Kettlebell snatch @20kg x4min @22rpm
3 min rest
Kettlebell snatch @24kg x4min @18rpm

Run/ walk 20 min

Body rows on thick ropes x20

07-10
Kettlebell snatch @24kg 7 min
2min rest
Kettlebell 1 swing+ 1 snatch 20kg 6 min
Body rows on thick ropes x20

09-10
Kettlebell snatch sprints @20kg x23-24rpm 1min work 55 sec rest x12
Body rows on thick ropes x20

11-10
Kettlebell snatch @24kg x8 min @16rpm (not so easy...)
4min rest
Kettlebell 1 swing+ 1 snatch 20,18,16kg x3 e.s min
1min rest
Rope skip 45/15 for 10 min
Body rows on thick ropes x20

Only 5 long sets sessions left before DM, not sure I'll be able to reach 160, but it will be a damn good improvement in only 4 months training ;-)

13-10
Kettlebell snatch 3 min@24kg @20rpm
1min30 rest
Kettlebell snatch 3 min@24>20kg
1min30 rest
Kettlebell snatch 3 min@20>16kg
5 min rest
Repeat other side

Thick rope BW rows x25

Tabata BW squat @19-20reps/ interval

3D alternating lunge matrix (7 lunges) x10 reps @17kg

14-10
Kettlebell snatch @24kg x130
Thick rope BW rows x30

16-10
Kettlebell snatch @24kg x148 (20+19+17+17+20+19+18+18)

Hindu push ups x15
Thick rope BW rows x30
3D alternating lunge matrix (9) x14 reps @17kg
BG bag @17kg spins 10 each way x2
Dynamic lateral plank x15 e.s

17-10
A bit tight in my hips, so went for a nice easy run in the forest for 20min to loosen up.

18-10
Kettlebell snatch @24kg x6 min @22-23rpm
OH hold
3D alternating lunge matrix (6) x16 rep
Thick rope BW rows x26

19-10
Kettlebell snatch @24kg x2min @24rpm
Kettlebell snatch test @20kg x10 min : 224 reps

Run 15 min
Thick rope BW rows x30

20-10
Glove snatch 10 min @16kg(12kg last minute each hand)
OH hold 1:30 each side @24kg

Fun stuff: neck harness@16kg, indian clubs, shouldering 70kg sandbag, BG bag spins @17kg, slam ball throws @9kg, Jefferson lift @36+40kg, thick rope BW rows MDS, thick wrist roller, side bends @20kg

Easy run 20 min

23+24/10
Full rest

25-10
Kettlebell snatch @24kg x5 min @20rpm
5 min rest
Kettlebell snatch @16kg x5 min @20rpm
BW lunges matrix
thick rope BW rows MDS

26-10
Kettlebell snatch @24kg x6 min @18rpm

27-10
Kettlebell DM 148 reps in 9 minutes

here's my take on the first kettlebell DM http://kettlebellfitnessdk.wordpress.com/2012/10/28/kettlebell-dm-2012-3/

Report with videos from the Danish team http://kettlebellfitnessdk.wordpress.co ... ship-2012/

for those who don't click links

Nice snatching'n'stuff!

Man kan lige akkurat ane en smiley-tatovering gennem trikoten

Haha, tak!

Now I have to relax and figure out what's next...
The Raw DM is all too early next year, so maybe it will be Long cycle

19-11
Long cycle focus
LC 2x16kg 5 min test @12rpm. Not bad for first try in nearly 2 years.
1 swing, 1 clean, 1 jerk @2x20kg x6, @2x24kg x6 x3 sets
SB @45kg shoulder + B squat x6,6,5,5
1 calf @BW x10 e.s x3
BG bag spins @17kg x20 e.s
BG bag side bend @17kg x15 e.s
Ab wheel x10, crunch x10

20-11
Cardio day HR130-145
Bike , row, run (5% slope @8km/h): 40min total
Extras: Neck harness, wrist, pull ups, suspended rows

The rowing hit the core more than anticipated. Will try to put in 2-3 cardio sessions a week to help recovery and build better conditioning for LC.

21-11
Warm up: umpas, indian clubs, ice skaters, dragon lunge, hindu push ups, spins, rope skipping
H2H swing, fig 8 to hold
C+P x3 e.s @18, 20kg
C+PP x2 e.s @24,28kg
C+J x2 e.s @32,36kg

LC: 2 min rest between all sets. Building up slowly.
2 swings +1 LC @2x28kg 1min @5rpm
LC @2x24kg 1min @10rpm
LC @2x20kg 2min @9rpm
LC @2x16kg 3min @10rpm
LC @2x16kg 2min @10rpm
LC @2x16kg 1min sprint @14rpm
=20 min

GS squats with SB @45kg 20x4 sets
(tried different holds, best was across the back for more power and felt it more in quads compared to bear hug and shoulder hold)

Powerwheel ham curls x10
Hip bridge @45kg x20
Side bend @20kg x20 e.s
BG bag spins @17kg x25 e.s

Bar hang 1min

23-11
Quickie
Long cycle @2x16kg x10 min @10rpm
1 arm LC @28kg x10 e.s

bar hang 1min30sec

24+25-11
Teach workshops

26-11
I put my log into XL, so this will be a quick update from now on, not 100% accurate.
LC @2x28kg x7
LC @2x24kg x10
LC @2x20kg x12,14
C @2x28kg
Bumps @2x28kg
Squat with sandbag @65kg x6,6,6
Abs superset: side bends, BG bag spins, BG bag arm throw, swiss ball crunch
Fatgrips pull ups: 10,5
Indian clubs

27-11
Nordic running 25min. found out my X counrty ski poles are too long, so I'll be ordering new ones.
Indian clubs 10 min
Wrist roller

28-11
LC @2x28kg x9
LC @2x24kg x14
LC @2x20kg x13,15
C @2x28kg x2min15
Swing @28kg x1min e.s
DL 36+40 x1min x3 sets

Abs superset: side bends @20kg x15 e.s + crunch x15,
BG bag spins @17kg x20 e.s + crunch x15
Crunch x30

Fatgrips pull ups MDS: 1min

The big easy

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