Burpees and lifting technique

Training set with PT at the gym after christmas and before new year!

Started with warmups and agility training.

Worked quite a bit on bar bell technique and lifting -- key to get this perfected as I will be able to do more advanced lifts in the coming year. Used different weight combinations to get as much practice as possible.

We also tested 1 minute maximum number burpees : I did 21.

Next up was to do 63 Burpees as fast as possible, for each minute of time past, I'd do 5 deadlifts with 80 kg. Ended up with 8x5 deadlifts 80 kg. Total time for the exercise approx 8:40 min.

My knees got scratched and blood due to the deadlifts ;-)

Sunday holiday set : OHS/KTE

Picked a set from my "holiday run" to do today at my local Sats gym. The OHS and KTE both provide a intensive and quick workout that let the muscles wake up and the mind has to be focused.

WU agility w 3 x 10 squats, pushups & situps

OHS 5x8 30kg
KTE 5x10

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Christmas Pushups

Started out the 24th with a short and effective workout that I could do at home:

45 - 30 - 15 reps of Pushups, Situps & Squats.

Did the reps fast and effective and it was a good way to prepare for the days endeavors!

Short set & Front squat premiere

Monday workout at SATS Tule. I was a 'bit late cutting into important training time. Only myself to blame for the shorter set. My key New Years resolution is to not be so time optimistic and be ready and prepared well in advance to get maximum effect of each scheduled workout! As an incentive I will donate 100 kr to Greenpeace/Amnesty each time I'm late :-)

WU - Agility, and perfecting squat technique.

Front squats - several rounds up to 60 kg (each set consisted of 5 reps) . One of the first time I did the exercise and I like it!

Shoulder presses - several rounds up to 45 kg (each set consisted of 5 reps)

Kettle bells swings: 25 -24 kg, 15 -32 kg, 10 -40 kg. Felt really good with the swings and "fun" to try the 40kg.

In fine form for Deadlifts

Thursday and time to hit the SATS gym and PT after a wonderful two week excursion abroad.

Started out with agility and warm-ups, highlighting squat technique.

Main set:

Dead lifts and Head standing pushups. The sets were 3 reps of "max" dead lifts and 3 handstand pushups. I believe we did 3 or 4 rounds. Highlight was 3x130 kg dead lifts (PR as I was doing three reps).

Cardio finish with Burpees & Thrusters. Originally 30-20-10. Bur finished after 21 Burpees & thrusters as the workout was at its end.

I believe I've kept up the strengths very well as the dead lifts prove, cardio is all right and as always its performance has to do with where the head is at rather than shear muscle and attitude.

Double Header in Tropical Heat

Time for double duty today: Did two daily sets. Yesterday was day off.

1st set in the around 10 o'clock

OHS 5x5 35 kg /mixed with

Wide grip Pull-ups 5x10

OHS was no problem. For pull-ups I mixed a bit as it was head and time constraints-I could not just plow through the 5x10 wide grips or wait until I could do them as ordered: here's the breakdown I did: 1: 10 WG, 2: 10 Small Grip, 3&4 broken in 5+5 SG, 5: 10 SG (after I did a set of extra 5+5 SG in between OHS.

Later in the day, around noon I went to the cardio set of:

4 x400 m + 50 squats

Time: 14.50 sec. OK as it was hot as hell, and the 200 squats sure made the legs work.

Headed straight to the Hammam sauna for 15 min and then a 1 h massage. I then had a nice bamboo fish at the beach restaurant.

100 Burpees and Deep Sea Fishing

Yesterday at five thirty after a long and wonderful day of sun & fun -- It was time for 100 Burpees on time:

Training, 10 December:
WU w. agility and squats, pushups, situps, 10-10-10
Kipping pracitce
100 Burpees. Time in the tropical head in the afternoon 11:25 min. OK time under the circomstances :-)

I was soaked afterwards and headed straight for the pool which was great!

Did a half day of deep sea fishing today -1st time for me and lots' a fun. will post pictures later. Did not get any Marlin or anything big & exotic, but got three Bonitas that all in all served its purpose.

Deadlifts and Marriage

Took the mountain bike to the gym around noon yesterday to complete the prescribed set:

5x5 Deadlifts 105 kg
mixed with headstanding 5x20 sec

Sets completed in great spirit

Took the 8th of as me and Tünde had our wedding--amazing to say the least!!!

Beach fun & Knees to forever

Headed out on the mountainbike around noon on Monday to hit the gym and complete today's training.

WU w. agility and 10-10-10 Pushups, Situps, Squats

OHS (Overhead squats) 5x8 30 kg /mixed with
Knees to Elbows 5x10

The sets went great I'm really starting to like the OHS, and feel I have a great squat and control over the weight. This is good news as OHS can be a bit tricky if everything is not spot on.
For The Knees To Elbows -I did them perfectly until 5th set, where I had to redo and rest to complete the last 10 (did 8/5/7 and then finally 10 in a row!)

Celebrated with an amazing tropical burger (had to try it --otherwise I usually take fish) on the beach for lunch, and then headed off to the spa for a scrub and a massage. Life is a beach as they say!

Yesterday and Today: Head or Tails!

Part II of Sven Day, Decemeber 5

Went to the gym in the afternoon for the second set as I set out to do:

Ran4x400 m with objective to run as fast as possible and accellerate with each set. The times were:
1. 1:40 sec (in the end I used this as test run and had to change threadmill for the 3-5 races)
2. 1.39 sec
3. 1.24 sec
4. 1.14 sec
5. 1.13 sec (Did a 5th run as it felt good and use the 1st run as a warm-up)

Practiced kipping and was aiming for 4 minutes of total time headstanding. I went to 1.10 sec in total and had to break due to time and a bit of lack of patience from my side!

Today's workout December 6 -- time approx. 18.00

Coming in fresh and re-did the whole workout from yesterday part II in the follwing order:

Kipping practice
Headstanding 4 min in total time complete. Best was 30 sec in a row and then lots of 15/10 sec..
Runnning 4x400 Times:
1. 1.50 (warming up!)
2. 1.30 sec
3. 1.20 sec
4. 1.15 sec

The running really made the sweat flowing this time around as I was warmed up from the headstanding ordeal and the tropical heat tacing it's toll --so no bonus run this time 'though.

Part I of Sven Day 5th of December!

Rest day yesterday as we had to go to town to fix some stuff. I'll do two parts today.

Went up this morning to do part one:

45-30-15 reps on time of Pushups, Situps & Squats

Did the first 40 by 15-15-15, the rest in order of 30 & 15 complete. The 3o i row felt good!
Time: 9:50

Today is also Sven in the calender and reason to celebrate with tropical drinks amfd mojitos (Virgin Mojitos is a favorite) and lot's a swimming in the pool. Contemplating taking up some tennis lessons in the next coming days.

Coconut OHS/Deadlift

Covered yesterdays training today, went out this morning on the mountainbike heading to the gym to attack the following sets:

WU w. agility including: 10-10-10 Squats, Pushups, Situps
OHS 5x5 32,5 kg
Deadlifts 5x5 100 kg

Finished with Shoulder presses 1x5 32,5 kg, & 2x5 35 kg (in reference to last days training)

The new gym was great and I'll use it for several of the coming sessions. About the coconut -- it was great to drink fresh from the tree (will post the pix later on)!

Catching up and getting it on!

New week and new challenges. I'm doing a different set up of exercises these two weeks, using a program to be able to get in best possible shape on my own and starting out with regular PT training with CrossFit Dave again in mid December.

Due to a late start to the daily program, I'm combining two session in one day to catchup to the daily schedule.

Went out this morning and did the following set --originally for 30/11:
Shoulder presses 5x5 35 kg (barbell not available, so I used 2x14 & 2x16 dumbells to do the sets)
5 x 8 Pullups Wide Grip mixed with Headstanding 15 sec

-Headstaning went great, Pullups really fine until last set where I did a "retake" to get 8. Shoulder presses ok, but I'll get back to them when I'm at the other gym and can use the barbell.
I went for the 3 km run later in the day (originally set for 1/12), 14 km/h on time. Did 2 km on 9:19 min, and took a short break before doin' the last 1 km (4.30). Although an incomplete and a bit' of a compromise (I will re-do the 3km run) the 2km felt really good--as I've cut the cardio for a week and half due to a bit of a bad throat. No problems now.

I've also found an adjecent gym that will have complete free weights, so I'll be able to complete deadlifts, OHS etc in good spirit!

Later,
Sven