Friday : HSPU and 400 m Races

Headed to the gym on Friday after work -- nice to let out some steam after sitting over 1 h in traffic! It's the weeks 2nd set as ordered by crossfitdave, and it was good to do some running/cardio again.

WO w. agility etc + 21 Kettlebell swings 24 kg

5x3 HSPU -- overall good performance. Key to focus and take time in between sets.

4x400 m running , 2 min in between races

Speed 17 Km/h, 17, km/h, 18 km/h, 18.2 km/h

Monday w. Deadlifts

I am training on my own these two weeks, and have got six different training sets to do in this time. Headed out to the gym to do the first tonight:

WU with agility and 3x10 Squats, Pushups, Situps

18 Kettlebell swings 24 kg

5x5 Deadlifts 110 kg -- felt really good to do these!

21-15-9 Knees to elbows mixed with situps

Approx 9:30 min. Approx time as I broke up the 2nd and 3rd sets a bit on the KTE.

Preparation and maintanance

"under construction"

Today's set was a mix of

WU and agility + 10 Burpees

Shoulderpresses

2x15 Pushpress w 2x12 kg Kettlebell

15 KTE

10x 40 kg Front Squats

Back to the gym - 2 circles

Back in action after a week of staying home with the flue running wild in the family and still nursing a light cold that effects the feeling of wellbeing! Anyways good and necessary to get back in to action and picking up where I left off!

WU

Circle of:

3,3,3 HSPU

6,6,9 Dips

9,9,12 Pushups

Circle of:

8,8,6 Pullups

12,12,12 Deadlifts (80kg for the first 2 sets, 60 kg on the 3rd)

18,18,12x Kettlebell (24kg)

Started out good and the strength held on well, but the "head" started to mess a bit in the ending of the last set were I was a bit averse to the "pain" again and cut som reps as noted!!!

Afterwork Deadlifts

Got to they Gym in good time after work on Friday to a short but effective set. I was set to do another complementary set on Sunday but got to stay home to take care of the family who all got the flue!

I really felt the repercussions from Tuesdays GHD situps, and the whole Tuesday set felt throughout the body for days!

WU w. 3x10 Situps, Pushups, Squats

6x 200 m Run at high speed,

1 min rest in between races, continuously increasing the speed (16, 16,5, 17, 18, 19, 20 km/h)

5x5 100 kg Deadlifts

I was originally supposed to to the dead lifts first, but switched order and did the running first as the dead lift bars were busy.

GHD-Situps & Getting it done

Tuesday set at Sats Tule. This one really felt afterwards, and it was the first time I did so many GHD situps-- I really had to challenge me to make it through!

WU w. agility etc.

3x5 Shoulderpress (xx kg) mixed with

3x10 Pullups

3x8 Pushpress (xx kg) mixed with

3x10 KTE

30-20-10 GHD Situps, Squats