01.02
Joint mobility warm up

Dead squat @80kg x5, @70kg x5
Bench @70kg x5, @60kg x5
Trap DL @150kg x5, 110kg x5 That was nice and friendly on my back. I used the farmers bars and a platform set to achieve the proper depth. A real trap bar would be nice. I think I'll keep it as an alternative to DL for alternate days.

Prowler @50kg (20 m low handles + 20m high handles) x2 sets
Cable face pulls @60kg x10 x2 sets

stretch

02.02
Warm up: rope skipping, light clubs, 1x clean + jerk + get up up per side to 40kg


Dead squat @85kg x5, @90kg x5 PR

Doing dead squats from pins is not very good. Can't reposition the bar as easily as if it were on blocks, so I stopped short. I wasn't happy with the depth on film, and felt strong so I decided to try 90kg.
That and seeing a 10 y.o squat 90kg was motivation enough


Bench @72,5kg x5, @65kg x5

Kettlebell snatch @20kg 5 min @16rpm.
11 weeks left before DM qualifications, so over 200 like last year is not out of the question.


1 arm rows @26,5kg x10 x2 sets
Cable face pulls @50kg x15
stretch

Still amazed how easily and steadily progress is coming, given the low volume and intensity I use most of the time.

Forresten, der er mange af de andre der er til ER open, så der skulle være nogenlunde med plads

04.02
Trained with SPH crew in Aalborg, will try to do again soon.
Warm up

Deadlift @150kg x4 PR, @135kg x5
Bench @75kg x5 PR, @65kg x5 (thanks to Friche for the spotting and tips)
Kettlebell snatch @20kg 6min@16rpm
stretch

05.02

lower back is fried and tired from yesterday's PR
recovery session

joint mobility

circuit x6:
hindu push up x10
body rows on rings x10
KB fiure 8 to hold x10
prowler push @50kg x20m

stretch

Thierry Sanchez skrev: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!

Haha shit det ser lækkert ud Det er da et af de bedst udstyrede centre jeg har set i DK. Hvad går håndvægtene til?

bedste center og prisen er satme billig!
Handvægtene går mindst til 65kg, måske lidt mere. Jeg må indrømme det er ikke noget jeg bruger så meget med min spaghetti arme

06.02
Warm up: joint mobility, light clubs, KB straddle squat x5 up to 36kg, clean + jerk each side 1x up to 36kg, box jumps x5

Still a little beat up from Saturday, so I took it easy.

Squat @90kg x3 no belt, @85kg x3, @85kg x3
Bench @80kg x1, @70kg x5, @62,5kg x5
Chins @BW x5, @15kg x5, @20kg x3, @15kg x5, @BW x5

Kettlebell snatch @20kg x7min @16rpm (56+56)
stretch

07.02
Time to try different rep ranges and tweak things a bit.

Warm up: light clubs, jori swing, med ball throws

Farmers walk @45kg each side x25m, @55kg each side x25m x2, @65kg each side x25m x6 sets (150m)
Bench press alternating each set( @80kg x1/ @70kg x1) x10 sets
Prowler @60kg push x20 m and reverse drag x20m x4 sets
1 arm row @29kg x8 x2 sets

stretch & walk home

08.02
Warm up: joint mobility, light clubs, figure 8, KB clean and jerk 1 rep each side from 20 to 40kg

Chin ups @22,5kg x3, @15kg x3 x2sets
Squat @100kg x3 PR, @90kg x3 x2sets
Bench @76gk x3, @71kg x3 x2sets


Kettlebell snatch @20kg 4 min @24rpm (48+48)


Stretch
walk home
BP 144/84 HR 84

09.02
Tired, shitty night
Warm up Get up 1 rep each side 20-40kg, 44kg right side only

DL singles x10 @100,110,120,130,135,140,145,150,140,130kg
Dips @BW x10 x3sets
1 arm row @31,5kg x6 x3sets
Stretch
Walk home
BP 136/80 HR 79

some grow ups actually train with a 4kg kettlebell, hahaha!

10.02
In Copenhagen for Steve Maxwell workshop
some filming

kettlebell snatch @20kg 8 min @16rpm (64 +64)
stretch

11.02

Steve Maxwell workshop

Thanks for a nice sushi evening my friend

You're welcome, mate!

14.02
Warm up
DL @100kg x5, @112,5kg x5, @127,5kg x5
SSB squats @50kg x10 x5sets
Farmers walk @65kg each hand x50m x2 sets
Stretch
Walk home
BP 134/90 hr85

15.02
Warm up
Bench @50kg x5, @56kg x5, @65kg x5
A1 Chins on rings @BW + A2 Dips @BW: 10 x5 sets
Cable facepull @45kg x15
Walk home
BP 126/82 hr90

16.02
warm up
KB snatch @20kg 10 min @16rpm (80+80)

Just a quicky. I can feel DOMS from switching to higher volume program on Monday.

17.02
Warm up: prowler @30kg push, slosh, reverse drag
Squat @65kg x5, @75kg x5, @85kg x5
DL @75kg 10 x5sets
BB russian twist @10,12,15kg x12
Kb snatch @20kg 5 min @20rpm (50+50)
C2 easy 500m 2'20"

stretch

Tager du med til thy cup og hygger?

Doubt it, but thanks for the invite! I just wanna be a one hit wonder.
I'll try to come down to train at SPH when I get a chance. When is the new club opening?

18.02
Warm up: figure 8, ligth and heavy clubs, med ball throws, hammer strikes
Push press @35kg x5, 41kg x5, 47kg x5
A1 chest supported row @25kg + A2 CGBP @40kg 10 x5sets

walk

20.02
Cross training gym Finland

warm up
Deadlift @105kg x3, @120kg x3, @135kg x3
Front squat @52,5kg x10 x5 sets
KB snatch @20kg 6min @18-20rpm
farmers walk @40kg each hand 100m x2sets
Stretch

21.02
Cross training gym Finland

Warm up
Get up 1 rep each side from 20-44kg
Bench @52kg x3, 60kg x3, 70kg x5
A1 Chins + A2 Dips 5 reps x10 sets (alternating sets BW and BW +5kg)
KB juggling 5-10 min
stretch

crazy shit
forward to 2:00

From Finland

23.02
warm up: prowler

squat @70kg x3, @80kg x3, @90kg x5
DL @80kg x10 x5sets
farmers hold @100kg each hand x10"
BB Russian twists @15kg 12 x2sets
L sit 8" x2sets

stretch

Det er sgu et lækkert center de har i Finland, hvordan havnede du der?

Friend of mine ;-) It is IKSA headquarters, the kettlebell organization I represent in Denmark.

Amazing center, and huge! Not a single machine, so it'll be interesting to hear how it goes.

Ja der kan godt nok træne mange samtidig hvis man sætter 4 mand på hver platform Du har mange nice venner