Sunday, June 20, 2010

Friday Pushups PR!

Headed to Sats in Sollentuna Mall after work to complete a bit of work-out home work!

WU- agility etc..

5 x
Front Squats 40kg x 5
(4 sec down, 2 sec bottom, and explosive up -- w. high elbows)

rest 1 min

Pushups Maximum reps -- 46 (New PR), 25, 18, 20, 20

rest 5 min

Row
4x500, 3 min rest. Target 1:55 min -- if not punishment of 100 burpees!

Wow, The row was a challange, did good on first and last sets, didn't make 1:55 on 2,3 but overall a hell of a workout :-)

Tuesday Front Squats & Jumps

Tuesday's set (15 June) was at Sats Tule, and it's been a while since I had a PT set there, as I now mostly train at CrossFit Nordic at Odenplan. Although the trainer is the same David, that keep pushing me to maximize the results and boost!

WU with agility & stretching. The extra squat pracice has paid off.

five rounds of
Front Squats  5x 40 kg, the push jumps with bar on back 5c 40 kg
mixed with 5 Pullups w. extra weight 11kg

Trid Pushpress jumps with 40 kg, but still not doing them properly!

2x5 Knees to Elwbows mixed with Pullups

15-12-9  reps of Pushpresses mixed with jump squats

Great overall sets that provided a great workout, comining strength, agility and cardio.

Wednesday, June 16, 2010

A week of Deadlifts & Pushups

I was travelled to Paris, France for work last week and I did not managed to keep up any extensive workout besides the daily morning routine during the week, so the main set last week was at Sats Tule on Saturday, 12 June. Main focus were Deadlifts and cardio workout to keep up the strength and activity.


* Warm up w. agility

* Deadlifts 5x2   125 kg

* 5x   15 deadlifts @ 60 kg followed by 15 pushups
The goal was to perform the exercise in 6 min, if not the punishment would be to do 100 burpees!
I went all out a completed the sets just in time...phew.

Afterwards the arms felt like bricks, and I was quite happy with lifting 125 kg 10 times (5x2). Felt quite realxed as I headed to Stockholm Stadium that afternoon to catch  the sold-out KISS show, with the same great feeling as AC/DC the week before:




I might also add that on the Sunday before (6 June) - I was trying to break the record of 45 pushups in a row (while aiming for a 40-30-20 Pushups, Situps run), and managed to contend the 45 -- next time I will go for 50 as the new number! Did the pushups in the kitchen right before cooking some great salmon as sseen below:


Sunday, June 6, 2010

Revenge! Focus gives results

This week was all about doin' a comeback from Sunday's "break down". Although I moved around the time of when to get to business as my wife took the Tuesday slot,  Thursday was the day to redo the set.  I had time at the gym (CrossFit Nordic) right before AC/DC hit the stage in Stockholm , so it was all well.

WU with various agility and pushups
Front Squat technique

Main set:
10-9-8-7-6-5-4-3-2-1
Frontsquats 50 kg
Deadlifts 100 kg
Ring Dips

Time: 20 min and some change! 

It felt really great to show good performance and tought me the lesson of focus and mindset. My trainer was expecting approx 3min a´ round so I made really grea time. I headed stroight to the Show and was right in time for AC/DC hitting Stockholm Stadium performing a blistering set. Funny tidibit was I got one of David's Protein Brownie that I will start makin.