Clean / Deadlift weekend combo

Gym workout @ Sats St:Eriksbron - Sunday 4 September

Started out with agility and warm-up

Clean

15x20kg 
3x30kg 
3x40kg 
3x50kg 
3x55kg 
2(3)x60kg


Here's two clips of me doing Clean:
1st reps of 55 kg

This clip is for 3x60kg - The two first reps is no problem, but I stalled on the 3rd, something that has happened for a while (3rd for 60th) -- although all I need is to sit-down in position as the pull is high.. 

Deadlifts 
3x120kg 
3x130kg 
3x140kg



Lounge Walk

40 lounge step - 30kg (bar lifted with raised/straight arms)
At the start of each minute 4 burps with jumps over the bar

Clean(ed out) -last week!

Gym workout @ Crossfit Nordic - Thursday 1 September

Started out with agility and thorough recaps of some exercises.

Bar and then Clean workout and technique with various reps and weights,
practicing close to the wall to provide right stance for action and right movements.
Lifts up up to 60 kg (again). I'm focusing on the movements: hip movements, push, and then getting down and swing/push the arms front faster.

Supposed to finshed with a propsed exercise consisting of: 50 back lunges (with 40 kilo bar held straight up), at the start if each minute 10 boxjumps -- I was not at all in to this exercise today (and ready to give up) and we then changed to

40 Cleans
at the start of each minute 10 box jumps

Much better performance, but still took a bit of retuning to get back into the groove at the last exercise!
Lot's to learn today-- some days come tougher than others! Getting it done..

Rope Climbing and lots of Burpees

Tuesday 30 August @ Crossfit Nordic

Workout and agility

Burpee quick technique

50 Burpees (10 burpees a minute as quick as possible x 5) - My time was 22 & 23 sec on each of the 5 rounds. Really worked up a sweat and good warm-up :-)

3x
Rope Climbing (with arms, no help from the feet) from ground (sitting) to the roof -- really fun exercise!
10 Ring Dips

Intensity:
Reps of 10, 8, 6, 4, 3, 2 - at the start of each minute 4 Burpees with bar jump
Power Snatch (30kg)
KTE -Knees to Elbows

Power Snatch and KTE was great, I was a bit slow on some of the burpees that I can adjust as we go on