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

"Weekend" Deadlift & Clean w. new Clips

Monday 29 August

Actually started this weeks workout with the weekend set @ Sats St: Eriksbron

Warmup & agility

3 set of 3x40 kg Clean - key to work on technique -- stance, knees, arms, and elbows.
Did all rigt on these sets

Here's a sample:

Three sets of Deadlift  120kgx3 125kgx3 135kgx3
These went great and the purpose is to maintain and build on the lifts to get ready to gain a new personal best.

Here's the clips for 125kg & 135kg:

3x125kg

3x135 kg

Finished with 50 Thrusters @ 40 kg, at the start of each minute do 3 pull-ups.
It took me approx 12 min as I had some delays bw set, but in the end worked out great. I still can push me much further on the Met-Cons

Kickbox Friday

Friday 26 August

To continue Kickboxing I tried out for the second time.

Focus was the different punches (jab, hook, uppercut) and in combinations -- still early on and for me getting to learn the moves.

Stretching and stomach exercises (situps) were part of the beginning and end of the session.

It's a great workout and works well in combination with the cross fit exercises (with the heavy lifts), as I get cardio and flow -- sweating like crazy :-)

Ongoing Olympic Lifts- Clean and the knees!

Crossfit Nordic Thursday, 25 August
It feels good to get the regularity of the weekly training again. I clearly notice the progress and the benefit of being more focused and productive at each workout. There's always improvements to do and I am getting there. We're still drilling olympic lifts intensly, developing a good technique and conquer some "fears". The actual strengt is developing nicely, and the cardio and comfort zone is being pushed as the weeks go by. So the hunt for new personal bests is on!

Warmup and agility

Bar warm-up and lift technique

Clean lift and practice in various sets and reps/kg. 40, 45, 50, 55, 60 kg - 3 reps etc.
--> Highlight 60 kg clean, 2 lifts.

Focus were to make sure the knees are straight in the push, arms straight in the get go & to make the lift higher, and to push the elbows/arms back to get to squat position faster.


MetCon:

25 Pullups on time
4 Burpees - w. bar jump at the start of each minute

Finshed with:
Stomach - GHD Bends -- focus on getting strict knees on the bend.
3x10

Snatch & MetCon

Tuesday (23 August) @ Crossfit Nordic

I was well prepared and ready for Tuesday's set.

Warmup

Then onto olymic and bar lifts drilling and lifting!

Snatch in various reps (1,2,3s etc) and kilos up to 50 kg (the trial for new PB)
--> Highligth 45 kg (Previous Personal Best) -- I tried for 50 bud did not make it. Although my technique and the lift said I sould!  I will show progress here soon


Met Con :
Thrusters  30 reps at 40 kg - at the start of each minute 3 KTE (Knees to Elbows)
Lounge Walk with 20 kg over my head -- at the start of each minute 3 Burpees

The Thrusters went ok, and KTE was fairly easy, it was the Lounge walk that took me by some surprise as I made them feel heavier than they were. The firs laps were quite slow, but I finshed strong. Good lesson learned -- and in the end I had to make a lot of burpees :-)