At the Gym - Crossfit Nordic at 09:30 on Friday - 15th February.
Started with agility that are staring to get much better -We ran through the set quicker today due to loss of some time but overall felt good for strength and tempo.
Warmup - Shoulders and agility
Lounge Step with Bar over head - attention to detail and did them much better today as I say du due different and better socks (white tub-socsk instead of the more "slippery" deadlift long socks :-) )
2x10 20 kg
3x10 30 kg
5 Front Squat "w. jump - down position"
10 Front Squats 30 kg for practice and position
Series of 10-8-6-4-2
Pullups strict
Front Squats 60kg
Ring Dips (3-5 in each series - strict with hands-out position)
Saturday, February 16, 2013
Tuesday, February 12, 2013
Re-fuel Tuesday
Tuesday mid-day : Back at the gym after two weeks -- one with traveling and one busy with work at the furniture fair. At the end of two weeks I'm defiantly in need of a boost and muscle workout!
Started out with agility and stretch.
Extra shoulder stretch
10 Lounge steps with bar over head 20 kg
3x10 Lounge steps with bar over head 30 kg
8/7/7 Pull-ups - big grips no kip
3x5 Quick front squats - jump up
3x5 Pushups in rings (fixed position with arms out)
3x15 Kettle Bell Swings 28 kg
Stomach/plankan 30 sec
Great set and fun start!
Started out with agility and stretch.
Extra shoulder stretch
10 Lounge steps with bar over head 20 kg
3x10 Lounge steps with bar over head 30 kg
8/7/7 Pull-ups - big grips no kip
3x5 Quick front squats - jump up
3x5 Pushups in rings (fixed position with arms out)
3x15 Kettle Bell Swings 28 kg
Stomach/plankan 30 sec
Great set and fun start!
Wednesday, January 16, 2013
Fast Forward - Great Tuesday Workout!
Fast forward to this week and Tuesday!
I had two great workouts last week that I put off to write ..and basically forget some off but will catchup soon!
Started out this week in great form -
Agility Warm Up
Stretch and Lounge walk with bar over head warm up & Front squats
12 pull-ups kipping style
3-or-4 sets x 10 reps Lounge Walks 30 kg (5 och each leg)
followed by 10 quick Front Squats 50 kg
3 sets of:
5 of High lift with bar then 10 quick Dead lifts (xx kg)
10 shoulder presses 10 kilos each dumbbells
3 x 30 seconds of Plankan (hit the board) in rings
Focus is to really get agility and base strength in shoulder, stomach and key area in top shape. We got thorough through each exercise and lifts maximizing my agility, flexibility and strength --which starts to give great results!
I had two great workouts last week that I put off to write ..and basically forget some off but will catchup soon!
Started out this week in great form -
Agility Warm Up
Stretch and Lounge walk with bar over head warm up & Front squats
12 pull-ups kipping style
3-or-4 sets x 10 reps Lounge Walks 30 kg (5 och each leg)
followed by 10 quick Front Squats 50 kg
3 sets of:
5 of High lift with bar then 10 quick Dead lifts (xx kg)
10 shoulder presses 10 kilos each dumbbells
3 x 30 seconds of Plankan (hit the board) in rings
Focus is to really get agility and base strength in shoulder, stomach and key area in top shape. We got thorough through each exercise and lifts maximizing my agility, flexibility and strength --which starts to give great results!
Monday, January 7, 2013
Strength and Determination
First session of 2013 @ Crossfit Nordic - January 2nd!
Great to be back at the Gym - I'm doin' the training a little different for the start of this year.
Focus will be to do intensive session of strength and agility. For cardio I will do bi-daily sprints and runs to get the heart pumping'. The left hand has not completely healed so we're still adapting exercises to the status.
Agility and warmup exercises
10 reps Raised bar agility
10x3 Raised bar 30kg - Lounge walk
15x3 Pullups Kippingstyle
3x
15 Kettlebell swings 24kg
10 Deadlift 24kg
10 Pushups on parallets
Great to be back at the Gym - I'm doin' the training a little different for the start of this year.
Focus will be to do intensive session of strength and agility. For cardio I will do bi-daily sprints and runs to get the heart pumping'. The left hand has not completely healed so we're still adapting exercises to the status.
Agility and warmup exercises
10 reps Raised bar agility
10x3 Raised bar 30kg - Lounge walk
15x3 Pullups Kippingstyle
3x
15 Kettlebell swings 24kg
10 Deadlift 24kg
10 Pushups on parallets
Sunday, July 29, 2012
Clean Improvement & Friday Cindy
Friday set mid-day @ CrossFit Nordic
Clean warm-up & Technique
10 min - 10 sets -- at the start of each minute:
2 Clean followed by 1 Push-press (both 52,5 kg)
I continue to improve as last weeks set was with 50kg weight. These sets felt good!!
5 Pullups
10 Pushups
15 Squats
at the least set we switched to
10 pullups
5 pushups
15 squats
in total: 60 pullups, 75 pushcups & 135 squats
Overall a great day of training!
FOOD IMPROVEMENT to eat more vegetables -- Veggies now is a must and I'm making sure I get my fill so I can continue to eat great meat, chicken & fish!
Warmup and stretching - Bar exercices
Clean warm-up & Technique
10 min - 10 sets -- at the start of each minute:
2 Clean followed by 1 Push-press (both 52,5 kg)
I continue to improve as last weeks set was with 50kg weight. These sets felt good!!
Modified Cindy
3 Rounds of 3sets in each with 2 min in between of5 Pullups
10 Pushups
15 Squats
at the least set we switched to
10 pullups
5 pushups
15 squats
in total: 60 pullups, 75 pushcups & 135 squats
Overall a great day of training!
FOOD IMPROVEMENT to eat more vegetables -- Veggies now is a must and I'm making sure I get my fill so I can continue to eat great meat, chicken & fish!
Tuesday, July 24, 2012
Helen on Friday (20 July)
Friday workout @ Crossfit Nordic - 20 July.
Tuesday's set felt good and was still a' bit sore in the legs from the cleans and outside workout !
Warm up (bar exercises) & stretching the back!
On the minute 10 minutes of 3x
Front Squats - 60 kg
Over Head Squats (OHS)
3x5 40 kg
HELEN
3 rounds of
400 meter running
21 Kettle bell swings 24kg
12 Pullups
Time approx 11-12 min (have to check the exact time)
I've stepped up my training, but not written in a while -- this will change as it's very usable to keep track of performance and workouts throughout!
Tuesday's set felt good and was still a' bit sore in the legs from the cleans and outside workout !
Warm up (bar exercises) & stretching the back!
On the minute 10 minutes of 3x
Front Squats - 60 kg
Over Head Squats (OHS)
3x5 40 kg
HELEN
3 rounds of
400 meter running
21 Kettle bell swings 24kg
12 Pullups
Time approx 11-12 min (have to check the exact time)
I've stepped up my training, but not written in a while -- this will change as it's very usable to keep track of performance and workouts throughout!
Tuesday, May 1, 2012
Out and about - Clean & ringdips!
Crossfit Nordic Today @ Noon - 1st May
Tuesday and a great time at the gym. We're continuing with the new training to improve technique and overall performance for the hour of training in variation and setup.
Warmup consisting of windmills and agility and shoulder stretch.
Front squat, Clean and Push press with bar
Clean & push press 40 & 45 kg technique
Each minute for 10 min - 2 Clean 55 kg & 1 push press
Death by Ring dips - Each minute 1 ring dip added by another as long as you can. I did 8 rounds. I. e in total about 36 ring dips & some change!
2 sets of 3 min program w. 3 min rest in between : As many rounds as possible Run 200 m, 7 kettle bell swings 24 kg, 10 lounge walks.
Great activity throughout the sets- great kick off for the week to build on and my planned workouts for the rest of the week.
Tuesday and a great time at the gym. We're continuing with the new training to improve technique and overall performance for the hour of training in variation and setup.
Warmup consisting of windmills and agility and shoulder stretch.
Front squat, Clean and Push press with bar
Clean & push press 40 & 45 kg technique
Each minute for 10 min - 2 Clean 55 kg & 1 push press
Death by Ring dips - Each minute 1 ring dip added by another as long as you can. I did 8 rounds. I. e in total about 36 ring dips & some change!
2 sets of 3 min program w. 3 min rest in between : As many rounds as possible Run 200 m, 7 kettle bell swings 24 kg, 10 lounge walks.
Great activity throughout the sets- great kick off for the week to build on and my planned workouts for the rest of the week.
Tuesday, April 24, 2012
Brand New Start - Spring Training
CrossFit Nordic Today @ Noon
We're starting a brand new set up for my training --Today was the kickoff!
Although being at the end of a cold it felt great to get goin', focus was to get going with the program and the only difference was that cardio took more of a back-seat at today's session.
Focus is to adjust each session to practice technique and
* Warm up - Windmills & Squats, Pullups & Front Squats
* Clean - 40kg, 10 rounds, at the start of each minute do 2 (after five rounds 3) clean with perfect technique.
-- get quick clean moves that in the end worked out great.
* Kipping Pullups to death - Each minute do 1 pull-up, add another one to you can't do more.
- i did 10 rounds -- i.e . 55 kipping pull-ups done. I was happy with my performance.
* Deadlifts - 4 rounds of 3x110 kg mixed with HSPU 4 rounds of 3reps.
- Deadlifts worked great, secure the back and then quick lifts. I can excel at deadlifts so it was good to do proper lifts and start building again, now with a more direct approach. Same with Handstand Pushups, take a breath and do the proper -- 3 is no problem!
All in all -- got workout to build on, and as soon as the cold is gone we'll work out with more cardio attack. Time to get into topshape!
We're starting a brand new set up for my training --Today was the kickoff!
Although being at the end of a cold it felt great to get goin', focus was to get going with the program and the only difference was that cardio took more of a back-seat at today's session.
Focus is to adjust each session to practice technique and
* Warm up - Windmills & Squats, Pullups & Front Squats
* Clean - 40kg, 10 rounds, at the start of each minute do 2 (after five rounds 3) clean with perfect technique.
-- get quick clean moves that in the end worked out great.
* Kipping Pullups to death - Each minute do 1 pull-up, add another one to you can't do more.
- i did 10 rounds -- i.e . 55 kipping pull-ups done. I was happy with my performance.
* Deadlifts - 4 rounds of 3x110 kg mixed with HSPU 4 rounds of 3reps.
- Deadlifts worked great, secure the back and then quick lifts. I can excel at deadlifts so it was good to do proper lifts and start building again, now with a more direct approach. Same with Handstand Pushups, take a breath and do the proper -- 3 is no problem!
All in all -- got workout to build on, and as soon as the cold is gone we'll work out with more cardio attack. Time to get into topshape!
Tuesday, March 20, 2012
Pushing for performance!
Thursday March 15 and back at CrossFit Nordic. Again two weeks have passed due to family flue (that I thankfully avoided) and a week of a mild cold. Anyways I felt rejuvinated to finallty be back again to the gym as it gives the best feeling & energy possible.
Warm up
Windmills, Bar-exercises (20 kg Front Squtats, OHS, push & shoulder presses)
in combination/variation
Push Press
3:s in various weights up to 60kg (40, 45, 50, 55kg)
Front Squats
3:s in various weights up to 3x80kg, tried for 3x85kg (did 2x80kg)
Five Rounds of (at highest speed) of:
6 Clean (40kg)
6 Burpees w. jump over bar
Overal great performance I was happy with (workin on going more full out and agressive in push press/front squat when at the heaviest weights to concentrate effect and focus), but had good drive in the last rounds of the clean/burpees thart did the trick for me (i.e got me super exhausted and worked-out).
Warm up
Windmills, Bar-exercises (20 kg Front Squtats, OHS, push & shoulder presses)
in combination/variation
Push Press
3:s in various weights up to 60kg (40, 45, 50, 55kg)
Front Squats
3:s in various weights up to 3x80kg, tried for 3x85kg (did 2x80kg)
Five Rounds of (at highest speed) of:
6 Clean (40kg)
6 Burpees w. jump over bar
Overal great performance I was happy with (workin on going more full out and agressive in push press/front squat when at the heaviest weights to concentrate effect and focus), but had good drive in the last rounds of the clean/burpees thart did the trick for me (i.e got me super exhausted and worked-out).
Tuesday, February 28, 2012
Cindy! Alright, Alright
Thursday, February 23 @ CrossFit Nordic
I was late and hurried due to takin' the car and not finding parking -- stupid mistake on my part..
so we headed straight into warmup and Cindy!
The objective was to get a healthy score..20 would be great and minimum would be 14!
Cindy:
AMRAP 20 min
5 Pullups
10 Pushups
15 Squats
I did 15 rounds +5 pull-ups & 6 pushups-- Alright, alright indeed a good score for me to build on! Still time to be maximized in-between sets but a result to be happy about!
I was late and hurried due to takin' the car and not finding parking -- stupid mistake on my part..
so we headed straight into warmup and Cindy!
The objective was to get a healthy score..20 would be great and minimum would be 14!
Cindy:
AMRAP 20 min
5 Pullups
10 Pushups
15 Squats
I did 15 rounds +5 pull-ups & 6 pushups-- Alright, alright indeed a good score for me to build on! Still time to be maximized in-between sets but a result to be happy about!
Thursday, February 16, 2012
Back at the gym @ having a blast! NEW PBs'
Wow, been too long since I posted and believe me I'm not proud of that at all (objective is to get instant write-ups). I've had some great workout sets that I haven't documented and need to do -- and a bit of a break that I just finished.
Back at CrossFit Nordic for an 1 h of well deserved kick-ass training. The great Trainer David Englund set up a great program today as always!
Agility and warm-up with squats etc (frot squats with bar)
1 a
Pullups --Originally 3 rounds of 30.
I did: 20, 21 & 15.
21 is new personal best & I could have gone for more but was a bit laid-back to maximize. No good reason but Will go for the full 25 next time. The kipping went great especially on the 2nd set.
1 b
Mixed Pull-ups with Front Squats
5x70
5x75
5x80 -- New personal best!! Felt great
2
Finshed with -originally
5x 5 Thrusters (40kg) 10 box jumps
After three rounds, my jumping got slow so I was "penalized" to do 30 Thursters.
Got them by doing 3,3,3 etc
All in all I got the pump going and did some great thrusters..I need to be pushed to get the cardio/intensity going and knock back the comfort factor.
I was overall very happy with my strength and got some great energy back to build on.
I've got a excellent training program and will hit 2 session before Thursday which is the main training day (Scheduled @ CrossFit Nordic)
Back at CrossFit Nordic for an 1 h of well deserved kick-ass training. The great Trainer David Englund set up a great program today as always!
Agility and warm-up with squats etc (frot squats with bar)
1 a
Pullups --Originally 3 rounds of 30.
I did: 20, 21 & 15.
21 is new personal best & I could have gone for more but was a bit laid-back to maximize. No good reason but Will go for the full 25 next time. The kipping went great especially on the 2nd set.
1 b
Mixed Pull-ups with Front Squats
5x70
5x75
5x80 -- New personal best!! Felt great
2
Finshed with -originally
5x 5 Thrusters (40kg) 10 box jumps
After three rounds, my jumping got slow so I was "penalized" to do 30 Thursters.
Got them by doing 3,3,3 etc
All in all I got the pump going and did some great thrusters..I need to be pushed to get the cardio/intensity going and knock back the comfort factor.
I was overall very happy with my strength and got some great energy back to build on.
I've got a excellent training program and will hit 2 session before Thursday which is the main training day (Scheduled @ CrossFit Nordic)
Monday, January 16, 2012
Gym work with Clean and HSPU
Thursday 12 January @ CrossFit Nordic
Warm-up and agility
Burpees (w/u the pushups) - as fast as possible
Various Clean - and bar exercises for technique up to 60 kg in sets of 3
- We really focused on getting technique, from quickly sitting down to having the feet in exact position doing these lifts over and over...
HSPU - Hand stand pushups
3 sets of 5, 6 (aiming for 7) , 5 (aiming for 7) reps in between clean
Overall happy with my performance - my personal best is 8, an I am not so far away right now.
* 3 sets of 9-7-5 reps of
Pull-ups
Clean (50kg)
Burpees
*The kipping pull-ups goes great throughout, although I had to stop in between the first set of clean with 50kg as I did not have the flow to crank them out. 50 feels heavy to do 9 in a row. I stopped in the 2nd round of 7 cleans. This is a great exercise keeping the blood pumping -- as a punishment for taking some time I had to do extra burpees so overall I had good "fluster". I'll work on the quick clean approach and get the machine going!!!
Sunday, January 8, 2012
Sunday Comeback at SATS
Today's exercise was at Sats St. Eriksbron
Started with agility and warmup - 21 Kettle bellswings (24kg), 3x 10 Pushups, Situps, Squats & Lounge Stretch & 10 Front Squats.
Focus was to get back working on the Clean and get quicker movements -
Clean
40kgx3, 45kgx3, 50kgx3, 55kgx2 2x2x60kg 1x65kg (ok -not the best lift today)
Front Squat
30 Front squat 50 kg -start with bar on the ground. I did 3x10 in fast tempo.
Knees To Elbows 2x10
Bench Press
5x60kg
5x65kg
5x70kg
5x75kg
All in all a step in the right direction as I've put in 2 good set this week -- I've had a lower frequency for some weeks (I'll post the last two weeks gym-sets tmrw) but it felt good today and I'll show for 3 sets a week to get better shape and more energy!
Started with agility and warmup - 21 Kettle bellswings (24kg), 3x 10 Pushups, Situps, Squats & Lounge Stretch & 10 Front Squats.
Focus was to get back working on the Clean and get quicker movements -
Clean
40kgx3, 45kgx3, 50kgx3, 55kgx2 2x2x60kg 1x65kg (ok -not the best lift today)
Front Squat
30 Front squat 50 kg -start with bar on the ground. I did 3x10 in fast tempo.
Knees To Elbows 2x10
Bench Press
5x60kg
5x65kg
5x70kg
5x75kg
All in all a step in the right direction as I've put in 2 good set this week -- I've had a lower frequency for some weeks (I'll post the last two weeks gym-sets tmrw) but it felt good today and I'll show for 3 sets a week to get better shape and more energy!
Tuesday, December 20, 2011
20 pull-ups and some gems!
Tuesday 20 December, 2011
Great to be back at the gym - Crossfit Nordic today. The back is so much better and I'm trying to get rid of the small hint of a cold I have left.
Started with agility and double unders
20 pull-ups - New personal best for me -- and the kipping was my best ever!
worked on front squats and then clean
Clean & Push Press-- various reps of 40 kg, 50 & 60. All right sets working on technique key for me to get down faster and getting the elbows out quicker. I'll work on this more to excel, and then get back to the bigger weights. The back was great throughout and good to be back liftin' after a week & half on no cleans!
30 reps - 3 reps a minute 10 min
Front Squat 65 kg -- good core exercise!
16 Ring Dips (same as my personal best) - Aiming for 20 next!
Overall great run-through. I've had a lower level of gym visits for a few week, but maintaining strength ok. Time to step up and the results will follow fast. I', eating great, and now making sure I get more sleep to keep the triangle of Exercise, Food & sleep in balance!!! Sounds like a new years resolution!
Great to be back at the gym - Crossfit Nordic today. The back is so much better and I'm trying to get rid of the small hint of a cold I have left.
Started with agility and double unders
20 pull-ups - New personal best for me -- and the kipping was my best ever!
worked on front squats and then clean
Clean & Push Press-- various reps of 40 kg, 50 & 60. All right sets working on technique key for me to get down faster and getting the elbows out quicker. I'll work on this more to excel, and then get back to the bigger weights. The back was great throughout and good to be back liftin' after a week & half on no cleans!
30 reps - 3 reps a minute 10 min
Front Squat 65 kg -- good core exercise!
16 Ring Dips (same as my personal best) - Aiming for 20 next!
Overall great run-through. I've had a lower level of gym visits for a few week, but maintaining strength ok. Time to step up and the results will follow fast. I', eating great, and now making sure I get more sleep to keep the triangle of Exercise, Food & sleep in balance!!! Sounds like a new years resolution!
Thursday, December 15, 2011
Back pain gone and Cindy
After last Wednesdays set of Deadlift & Benchpress that resulted in a week of back pain and a lot of soreness -- it was time to get back to the gym again..
Today @ CrossFit Nordic
Started with agility and some serious work & manipulation to let go of the back pain --that really did the trick. And I was feeling great again!
Push Press
Various weights in sets of 3 up to
60 kg x 3
Cindy
20 min of 5 pull-ups, 10 push-ups, 15 squats
I did 12 complete rounds & 5 extra pull-ups
Target was 15 rounds -- that I'll get to next time with some extra speed/intensity in my workouts ..
All in all a good comeback although a little slow on cindy, it all felt good as my back is now back in real action!
Today @ CrossFit Nordic
Started with agility and some serious work & manipulation to let go of the back pain --that really did the trick. And I was feeling great again!
Push Press
Various weights in sets of 3 up to
60 kg x 3
Cindy
20 min of 5 pull-ups, 10 push-ups, 15 squats
I did 12 complete rounds & 5 extra pull-ups
Target was 15 rounds -- that I'll get to next time with some extra speed/intensity in my workouts ..
All in all a good comeback although a little slow on cindy, it all felt good as my back is now back in real action!
Saturday, November 26, 2011
Quick and Clean - Friday
Friday November 25 @ SATS St Eriksplan
* Clean: Focus on technique and getting a new maximum lift
40kgx3, 45kgx3, 50kgx3, 55kgx2, 60kgx2, 65kgx1
67,5kgx1
40kgx3, 45kgx3, 50kgx3, 55kgx2, 60kgx2, 65kgx1
67,5kgx1
Pushed for 70 kg, which is my best -- but did not have patience to wait it out this time :)
The other weights went great, and it is again about pushing through..
* On time- start with bar on the floor (and do a clean )30 Frontsquat 50kg
Monday, October 31, 2011
NEW Clean PB 67,5kg (23/10)!
Sunday October 23 @ SATS odenplan
Clean: Focus on technique and getting a new maximum lift
40kgx3, 45kgx3, 50kgx3, 55kgx2, 60kgx2, 65kgx1
67,5kgx1 - New Personal best! YES
(tried, and almost got it: 70kgx1)
On time- start with bar on the floor (and do a clean )30 Frontsquat 50kg
each minute 4 knees to elbows
Did these quite fast and happy with my tempo approx 3-4 min
Clean: Focus on technique and getting a new maximum lift
40kgx3, 45kgx3, 50kgx3, 55kgx2, 60kgx2, 65kgx1
67,5kgx1 - New Personal best! YES
(tried, and almost got it: 70kgx1)
On time- start with bar on the floor (and do a clean )30 Frontsquat 50kg
each minute 4 knees to elbows
Did these quite fast and happy with my tempo approx 3-4 min
Sunday, October 23, 2011
New DeadLift Best!
Thursday - October 20 @ Crossfit Nordic
Agility and barbell exercises
Deadlift - ramp up in weights ande series -- up to 1 rep @ 155 kg! My new personal best. As the lift came out great we tried for 160 kg, although close it did not go all the way this day (not far away)!
'Jackie'
Agility and barbell exercises
Deadlift - ramp up in weights ande series -- up to 1 rep @ 155 kg! My new personal best. As the lift came out great we tried for 160 kg, although close it did not go all the way this day (not far away)!
'Jackie'
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups - knicked 15 pull-ups!
45 pound Thruster, 50 reps
30 pull-ups - knicked 15 pull-ups!
The goal was to go for 10 min -- the rows went great, took some time on the Thruster, and in the end did 15/16 pullups--amnd had to stop as time ran out... Iäll get Jackie next time in 10!
Overall very happy with this days exercise, as I've been waiting to get new PR in deadlifts & Jackie I'll get no problem!
Tuesday, October 18, 2011
New PB Clean and some other eggs in the basket
Two sets to finish the week in good standing -- a bit rushed for time but happy overall with my performance and attack during the weeks workouts!
Saturday 15 October @ SATS Odenplan
A.Clean 40kgx3 45kgx3 50kgx3 55kgx3 60kgx3 65kgx1
Main focus was to get the cleans in order - Followed with trials 70kgx1, but did several 65 kg cleans (new Personal Best), but never got the 70 kg done. Al due to technique and basically sitting down quicker -- no problem to push the bar up at all
B.Frontsquat 70kgx5x1
Had to rush the workout as I took time to go over the cleans -- was not able to complete all the sets of Front Squats and following met con -- but will catch up later in the week.
Sunday 16t October @ SATS Fridhemsplan
A.OHS 40kgx3 45kgx3 50kgx3 (55kgx3 60kgx3)
Got going on the OHS which has been a bit tricky for me to break new ground. I did the ones up to 50kg which felt nice and in good control, but did not muster the 55 etc this time.
B.40 pushpressar 40kg on time tid, each minutet 5 knees to elbows
Had more action goin' on the presses and KTE .. broke them into 10 and then 5's
C. Do in totalt 40 dips and 20 pull-ups in any combination/set as you want
All Dips up to 30 (breaking 10's & 5's), and then switch to 10 / 10 pull-ups to complete 40/20.
Saturday 15 October @ SATS Odenplan
A.Clean 40kgx3 45kgx3 50kgx3 55kgx3 60kgx3 65kgx1
Main focus was to get the cleans in order - Followed with trials 70kgx1, but did several 65 kg cleans (new Personal Best), but never got the 70 kg done. Al due to technique and basically sitting down quicker -- no problem to push the bar up at all
B.Frontsquat 70kgx5x1
Had to rush the workout as I took time to go over the cleans -- was not able to complete all the sets of Front Squats and following met con -- but will catch up later in the week.
Sunday 16t October @ SATS Fridhemsplan
A.OHS 40kgx3 45kgx3 50kgx3 (55kgx3 60kgx3)
Got going on the OHS which has been a bit tricky for me to break new ground. I did the ones up to 50kg which felt nice and in good control, but did not muster the 55 etc this time.
B.40 pushpressar 40kg on time tid, each minutet 5 knees to elbows
Had more action goin' on the presses and KTE .. broke them into 10 and then 5's
C. Do in totalt 40 dips and 20 pull-ups in any combination/set as you want
All Dips up to 30 (breaking 10's & 5's), and then switch to 10 / 10 pull-ups to complete 40/20.
Thursday, October 13, 2011
Tuesday Deadlifts & more @ Tule
Headed to SATS Tule (great gym that had got even better -- I had not visited that one in about a year!) on Tuesday 11/10 evening to do the following workout
Warm Up and agility
A1.Deadlift 120kgx3 130kgx3 135kgx3 145kgx3
rest 2min before A2
A2. Benchpress 60kgx5 65kgx5 70kgx5 75kgx5
B. On Time: 40 deadlift 100kg at the start of each minute do 5 burpees 5 burps
A) Comment: Deadlift and Benchpress went great - had to work for 145 kg w. super quick break bw each lift.
B) Comment: Felt the previous dedlifts and did not go for 20 at start), but rather quick 4x5's, and finished the last 20 with 2x10 -- burpees sin between as time went by.
Warm Up and agility
A1.Deadlift 120kgx3 130kgx3 135kgx3 145kgx3
rest 2min before A2
A2. Benchpress 60kgx5 65kgx5 70kgx5 75kgx5
B. On Time: 40 deadlift 100kg at the start of each minute do 5 burpees 5 burps
A) Comment: Deadlift and Benchpress went great - had to work for 145 kg w. super quick break bw each lift.
B) Comment: Felt the previous dedlifts and did not go for 20 at start), but rather quick 4x5's, and finished the last 20 with 2x10 -- burpees sin between as time went by.
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