Archive for June, 2012

  • Even more hungover today so kept the workout short. Prodigy kept the morale high though. Run 12×30/30 pulse 75%-90% on gravel filled road which was not exactly zero degrees inclined. Made each interval more interesting.

    Power MAP

    Even more hungover today so kept the workout short. Prodigy kept the morale high though. Run 12×30/30 pulse 75%-90% on gravel filled road which was not exactly zero degrees inclined. Made each interval more interesting.

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  • Holiday wod, hungover as hell but got more sleep than usual. Thanks to my super GF. As you see in the picture I got all I need A: Bulgarian SS Tempo 30×0 x 10 reps Unweighted 1/1set 32kg KB opposite hand 2/2set Boof heavy B: 3x 10 goblet squat 32kg 20×0, rest 30s Too easy but hey it felt good C: KB pp one arm 32kg 5/5 x 3set Apparently a good exercise for me. I need to focus on pushing the KB in the right track. Very good shoulder stabilizer. D: A little gymnastic treatment 3sets of: 5 narrow […]

    Perfect MAP

    Holiday wod, hungover as hell but got more sleep than usual. Thanks to my super GF. As you see in the picture I got all I need A: Bulgarian SS Tempo 30×0 x 10 reps Unweighted 1/1set 32kg KB opposite hand 2/2set Boof heavy B: 3x 10 goblet squat 32kg 20×0, rest 30s Too easy but hey it felt good C: KB pp one arm 32kg 5/5 x 3set Apparently a good exercise for me. I need to focus on pushing the KB in the right track. Very good shoulder stabilizer. D: A little gymnastic treatment 3sets of: 5 narrow […]

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  • Felt pretty ok today. Stiff but ok. I was wrong. A: 10 x OTM Squat Snatch 80kg Went super, really satisfied with new technique. B: OHS 3RM Horrible, aborted after a single on 90kg. Had no push at all. C: FS 3RM Singles up to 130kg which was a big fight. Failed at 140kg, aborted (done 3x145kg) Now I decided that I should pack my bag but didnt. D: for time: 15x105kg Power Clean + Push Press I did two reps then I called it a day. Oh man what an under performance. My CNS is apparently way off (who […]

    Gone diggin

    Felt pretty ok today. Stiff but ok. I was wrong. A: 10 x OTM Squat Snatch 80kg Went super, really satisfied with new technique. B: OHS 3RM Horrible, aborted after a single on 90kg. Had no push at all. C: FS 3RM Singles up to 130kg which was a big fight. Failed at 140kg, aborted (done 3x145kg) Now I decided that I should pack my bag but didnt. D: for time: 15x105kg Power Clean + Push Press I did two reps then I called it a day. Oh man what an under performance. My CNS is apparently way off (who […]

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  • Really sore today, only got six hours of sleep. Stupid since I was home alone yesterday. A: 6 x Heavy Ass Sled Drag AMMAP 20s (3 forward, 3 backward) 75kg fwd: 32m 75kg backwd: 27m 75kg fwd: 42m 100kg backwd: 22m 100kg fwd: 29m 100kg backwd: 24m Really fucking heavy for the legs B: MAP 80-90% of maxpulse 5m Bear Crawl 5m Burpee Broad Jump 20 DU 3 rounds + 19 DU Rest 2min Run 3min: 700m (pulse 176) Rest 2min 3min 5m Gorillawalk 5m frog jumps 4 Burpee Box Jump 4 rounds + 5m gorilla. Rest 2min Run 3min: […]

    This is not MAP

    Really sore today, only got six hours of sleep. Stupid since I was home alone yesterday. A: 6 x Heavy Ass Sled Drag AMMAP 20s (3 forward, 3 backward) 75kg fwd: 32m 75kg backwd: 27m 75kg fwd: 42m 100kg backwd: 22m 100kg fwd: 29m 100kg backwd: 24m Really fucking heavy for the legs B: MAP 80-90% of maxpulse 5m Bear Crawl 5m Burpee Broad Jump 20 DU 3 rounds + 19 DU Rest 2min Run 3min: 700m (pulse 176) Rest 2min 3min 5m Gorillawalk 5m frog jumps 4 Burpee Box Jump 4 rounds + 5m gorilla. Rest 2min Run 3min: […]

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  • 10mins after I woke up. 12min jog – felt like the heaviest part of todays workout Session 1 A: Snatch 1x5set x 40kg then 50 then 70kg B: Snatch High Pull 3 x 70-90-105-105-105 C: Halting Snatch DL 3s at knee 3x105kg D: Squat Clean + 3 Split Jerk: 40-60-80-100kg E: Jerk: 1×110-110-110-110-110-110-1×120-1×125(failed second)-2×125(failed third)-2×110(CNS totally drained here)-3×80 Too much weight forward. F: Snatch Push Press: 3×50-70-90-100-110-115 (only 2 good reps)-100-80-90-90 G: Weighted Pullup tempo 11×1 GSLP 16kgx5-5-10 H: One arm press 24kgx5/5-5/5-12/12 Foooooooooood! Session 2, six hours later A: 2 HBBS + 3 LBBS 60-80-100-120-130 B: 10 x OTM […]

    This is volume day

    10mins after I woke up. 12min jog – felt like the heaviest part of todays workout Session 1 A: Snatch 1x5set x 40kg then 50 then 70kg B: Snatch High Pull 3 x 70-90-105-105-105 C: Halting Snatch DL 3s at knee 3x105kg D: Squat Clean + 3 Split Jerk: 40-60-80-100kg E: Jerk: 1×110-110-110-110-110-110-1×120-1×125(failed second)-2×125(failed third)-2×110(CNS totally drained here)-3×80 Too much weight forward. F: Snatch Push Press: 3×50-70-90-100-110-115 (only 2 good reps)-100-80-90-90 G: Weighted Pullup tempo 11×1 GSLP 16kgx5-5-10 H: One arm press 24kgx5/5-5/5-12/12 Foooooooooood! Session 2, six hours later A: 2 HBBS + 3 LBBS 60-80-100-120-130 B: 10 x OTM […]

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  • A little hungover and darn stiff, decided to “jog” for 5km to just see if my back would hold up at 5-6min/km. It cramped after 300m and I could not surpass 152 in pulse for 3,5km. Local lactic acid in the back muscles kept my strides very short. Suddenly it got a little better and my last 1,5km I got up to 175 in pulse. Soooo embarrassing result: 28:28min. In 15mins after the workout I had consumed 1 beer and 1 schnaps Happy midsummer!

    5km run

    A little hungover and darn stiff, decided to “jog” for 5km to just see if my back would hold up at 5-6min/km. It cramped after 300m and I could not surpass 152 in pulse for 3,5km. Local lactic acid in the back muscles kept my strides very short. Suddenly it got a little better and my last 1,5km I got up to 175 in pulse. Soooo embarrassing result: 28:28min. In 15mins after the workout I had consumed 1 beer and 1 schnaps Happy midsummer!

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  • Lunchtime Test day for aerobic capacity but first a little strength. A: OHS heavy three plus a few back off sets. 3×60-80-90-1×100-3×105-90-80-80-80 fail on last rep last set so apparently enough volume. B: “Christine” 8:39, this was tough. Avg HR above 170 throughout the wod. However back to normal within 10mins so I guess it was very little lactate involved. Peak HR 183. Evening Front Squat heavy three. 5×60-80-3×100-1×110-120-130-3x135kg Starting to get back up at good weights. Felt like 90-95% but who knows? Perhaps another kg makes it feel like 105% Then three minute rest and 10x OTM FS 110kg […]

    Aerobic Capacity

    Lunchtime Test day for aerobic capacity but first a little strength. A: OHS heavy three plus a few back off sets. 3×60-80-90-1×100-3×105-90-80-80-80 fail on last rep last set so apparently enough volume. B: “Christine” 8:39, this was tough. Avg HR above 170 throughout the wod. However back to normal within 10mins so I guess it was very little lactate involved. Peak HR 183. Evening Front Squat heavy three. 5×60-80-3×100-1×110-120-130-3x135kg Starting to get back up at good weights. Felt like 90-95% but who knows? Perhaps another kg makes it feel like 105% Then three minute rest and 10x OTM FS 110kg […]

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  • Switching back to swedish if no one complains. Trött idag, sover lite kasst på kontoret trots relativt många timmar kontra i Falun med småbarn. Pass 1 med Lanner på SAK A: Ryck Massa ettor på 40kg sen 50 & 60kg 10xOTM 1x70kg, ganska lätt och ledigt, fokuserar på ny teknik. B: Close grip benchpress Får så ont i axeln av denna att jag måste hålla igen på vikterna. 5×80-90-80-84-84-84-84 Bra repsmängd Detta pass tog två timmar, helt galet. Pass 2 med myggen Amrap 8min PC 90kg + 9 smala pshps 12 varv + 1 PC

    Beach 2013

    Switching back to swedish if no one complains. Trött idag, sover lite kasst på kontoret trots relativt många timmar kontra i Falun med småbarn. Pass 1 med Lanner på SAK A: Ryck Massa ettor på 40kg sen 50 & 60kg 10xOTM 1x70kg, ganska lätt och ledigt, fokuserar på ny teknik. B: Close grip benchpress Får så ont i axeln av denna att jag måste hålla igen på vikterna. 5×80-90-80-84-84-84-84 Bra repsmängd Detta pass tog två timmar, helt galet. Pass 2 med myggen Amrap 8min PC 90kg + 9 smala pshps 12 varv + 1 PC

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  • Second week of heavy volume. Tuesday is more or less a recovery day. A: 5sets of 2 vertical jumps + 100m row @ 100% 14,6 14,9 14,5 15,2 14,7 Not at all as impressive as last week. Only managed once to get down to 1:09 in stroke speed. B: MAP 80% 6min 200m row + 30 DU + 4 BBJ 60cm 3 rounds + 20m row Struggled with DU first round and burned almost a minute. Kicked off the shoes and went unbroken. C: 10..1 strict TTB 6min 15s

    Am I getting detrained

    Second week of heavy volume. Tuesday is more or less a recovery day. A: 5sets of 2 vertical jumps + 100m row @ 100% 14,6 14,9 14,5 15,2 14,7 Not at all as impressive as last week. Only managed once to get down to 1:09 in stroke speed. B: MAP 80% 6min 200m row + 30 DU + 4 BBJ 60cm 3 rounds + 20m row Struggled with DU first round and burned almost a minute. Kicked off the shoes and went unbroken. C: 10..1 strict TTB 6min 15s

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  • Met up with Lanner, Lukas, Heins, Matti and Max to train olympic weightlifting with Jari Kemi. A: Snatch It was a great experience. I have never made so many lifts with an empty barbell or at 40kg. At least 50 lifts. Not one lift was ok according to Jari. Lanner failed several lifts. It was a comedy club. However I learned a lot about myself. Focus points Hold upper back up to knees then explode. Pull straight up with no hip bang. Weight on heels all the way. Did a few lifts at 60 felt much better than 40. B: […]

    A new beginning

    Met up with Lanner, Lukas, Heins, Matti and Max to train olympic weightlifting with Jari Kemi. A: Snatch It was a great experience. I have never made so many lifts with an empty barbell or at 40kg. At least 50 lifts. Not one lift was ok according to Jari. Lanner failed several lifts. It was a comedy club. However I learned a lot about myself. Focus points Hold upper back up to knees then explode. Pull straight up with no hip bang. Weight on heels all the way. Did a few lifts at 60 felt much better than 40. B: […]

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  • Very limited time today due to a lot of fixing in the bsck yard. Mr Handy Man A1: Cgbp: 5x3set tempo 40×0 Then 3×90 w tempo, shoulder pain limiter A2: Pendlay row 8x3set 80-80-90kg Feeling strong B: MAP 4on 4off In 4min 50 pshp + 700m run In 4min 25 burpees + 620m run In 4min 15 inverted burpees + 390m run (fucking bad technique) In 4min 100 du + 550m run C: amrap 3min strict pu 35 (16 first minute)

    Hurry hurry

    Very limited time today due to a lot of fixing in the bsck yard. Mr Handy Man A1: Cgbp: 5x3set tempo 40×0 Then 3×90 w tempo, shoulder pain limiter A2: Pendlay row 8x3set 80-80-90kg Feeling strong B: MAP 4on 4off In 4min 50 pshp + 700m run In 4min 25 burpees + 620m run In 4min 15 inverted burpees + 390m run (fucking bad technique) In 4min 100 du + 550m run C: amrap 3min strict pu 35 (16 first minute)

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  • A: Snatch with pause 3×40-40-50 New technique with much more narrow grip, much better first pull. B: 3 OHS + 1 Squat Clean 50-60-70-70-80-90-90 Stopped there, pretty finished in my shoulders. C: Front Squat heavy 3 3×90-110-120-120-120 Light but focused on upright torso D: ammap 30s row 199m Got challenged… E: 2sets of Kbs 24kg x 20 Thrusters 35kg x 20 Row 400m Rest 12min 2:40 took all the 12mins to get breathing together, 3-2-1 next interval! 2:47 best described with #%%#{{££>>!! The worst lactic acid buildup ever. Worse than multiple 100% 400m runs. Its like fooling the system with […]

    Doof lactate

    A: Snatch with pause 3×40-40-50 New technique with much more narrow grip, much better first pull. B: 3 OHS + 1 Squat Clean 50-60-70-70-80-90-90 Stopped there, pretty finished in my shoulders. C: Front Squat heavy 3 3×90-110-120-120-120 Light but focused on upright torso D: ammap 30s row 199m Got challenged… E: 2sets of Kbs 24kg x 20 Thrusters 35kg x 20 Row 400m Rest 12min 2:40 took all the 12mins to get breathing together, 3-2-1 next interval! 2:47 best described with #%%#{{££>>!! The worst lactic acid buildup ever. Worse than multiple 100% 400m runs. Its like fooling the system with […]

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  • The gym was closed, went back home rethinking a new workout due to low ceiling, hard to snatch with 200cm roof. Lost a little focus since I really wanted to be at my little oasis this evening. A: Snatch with pause and drop the bar from squat position since I cant stand with it. You really have to focus getting under when you cant stand with it. 3×40-40-2×50-50-1×60-60-60-60-60-60 B: 5 x OTM 3 Power Clean 90kg easy, focus on starting posture and speed in second pull. C: Halting Snatch DL from 5-7cm deficit 3x80kgx3set. Really weak back in that position. […]

    Bad for morale

    The gym was closed, went back home rethinking a new workout due to low ceiling, hard to snatch with 200cm roof. Lost a little focus since I really wanted to be at my little oasis this evening. A: Snatch with pause and drop the bar from squat position since I cant stand with it. You really have to focus getting under when you cant stand with it. 3×40-40-2×50-50-1×60-60-60-60-60-60 B: 5 x OTM 3 Power Clean 90kg easy, focus on starting posture and speed in second pull. C: Halting Snatch DL from 5-7cm deficit 3x80kgx3set. Really weak back in that position. […]

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  • So much DOMS that I cant feel my legs. Got a little better after 1k row. With super Lukas at Solid A: Snatched a little from blocks at 25kg B: 4 [ 2 x Vertical jumps + 97% 100m row ] 15,3-14,5-14,4-14,3-14,4 Three PRs and a new top speed PR at 1:09. 97% ??? Nah 102% more likely (I need a coach) C: MAP 200m row + 20 burpees + 200m row 20 Bj step down + 400m row + 10bbj 400m + 20 russian kbs 32kg + 50 DU 2:30 3:35 2:46 D: 3×16 strict TTB

    @ 97%

    So much DOMS that I cant feel my legs. Got a little better after 1k row. With super Lukas at Solid A: Snatched a little from blocks at 25kg B: 4 [ 2 x Vertical jumps + 97% 100m row ] 15,3-14,5-14,4-14,3-14,4 Three PRs and a new top speed PR at 1:09. 97% ??? Nah 102% more likely (I need a coach) C: MAP 200m row + 20 burpees + 200m row 20 Bj step down + 400m row + 10bbj 400m + 20 russian kbs 32kg + 50 DU 2:30 3:35 2:46 D: 3×16 strict TTB

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  • Session 1 with Lukas at SAk A: Snatch with pause 3×40-40-1×60-60-60-60-60 60 better than 40. 40 is too light. B: Jerk heavy 3 3×60-80-102,5-112,5-102,5-92,5 C: Snatch Push Press heavy 3 3×60-80-92,5-102,5-92,5-92,5 Session 2 with Lukas and the crew at Solid A: 14x OTM HBBS 68% (115kg) x 5 reps Doof this killed me, I will not be able to walk tomorrow B1: WPU 1×11 heavy 8 12-12-24 I took the wrong KB the last set, OMG it was heavy! B2: One arm KB Press heavy 8 24-24-24 DB is lighter than KB, better angles

    Volume finally!

    Session 1 with Lukas at SAk A: Snatch with pause 3×40-40-1×60-60-60-60-60 60 better than 40. 40 is too light. B: Jerk heavy 3 3×60-80-102,5-112,5-102,5-92,5 C: Snatch Push Press heavy 3 3×60-80-92,5-102,5-92,5-92,5 Session 2 with Lukas and the crew at Solid A: 14x OTM HBBS 68% (115kg) x 5 reps Doof this killed me, I will not be able to walk tomorrow B1: WPU 1×11 heavy 8 12-12-24 I took the wrong KB the last set, OMG it was heavy! B2: One arm KB Press heavy 8 24-24-24 DB is lighter than KB, better angles

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  • Working on my platform in the garden with 2pac on the stereo is a too much stimulus to hold back entirely. A: 1 Block Clean+ 2 pause FS 40-60-80-90-100 B: FS 3×120-3×130 C: 3x[400m run + 12 burpees + 12 strict k2e, rest 3min] 1:30 runs all the way. Funny feeling in the left glute. Think I need a big guy’s ass treatment 3:05 3:04 2:53 D: West side sled drag backwards Prowler + 40kg load (80-90kg) 1min, rest 3min then 2min keep moving. Hard as hell due to gravel and rock which made the sled stuck. 40-50m then about […]

    Fuck light weight

    Working on my platform in the garden with 2pac on the stereo is a too much stimulus to hold back entirely. A: 1 Block Clean+ 2 pause FS 40-60-80-90-100 B: FS 3×120-3×130 C: 3x[400m run + 12 burpees + 12 strict k2e, rest 3min] 1:30 runs all the way. Funny feeling in the left glute. Think I need a big guy’s ass treatment 3:05 3:04 2:53 D: West side sled drag backwards Prowler + 40kg load (80-90kg) 1min, rest 3min then 2min keep moving. Hard as hell due to gravel and rock which made the sled stuck. 40-50m then about […]

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  • A few more days of light volume, getting bored but guess that the body especially the knee needs it. A: Snatch 3×60-60-60; 2×70-70-70 B: 5 x OTM 80kg 3 x Power Clean & Push Jerk C: AMRAP 7min of 3 BJ 60cm Regional Standard, 3 PP 43kg, 3 Strict PU. Increase with 3 reps each round until time runs out. 15 rounds and 8 BJ. Pullups started to get real heavy in the fourth round (12). D: AMRAP 5min 24kg KB, 21 reps. E: 21m hswalk

    Getting boring

    A few more days of light volume, getting bored but guess that the body especially the knee needs it. A: Snatch 3×60-60-60; 2×70-70-70 B: 5 x OTM 80kg 3 x Power Clean & Push Jerk C: AMRAP 7min of 3 BJ 60cm Regional Standard, 3 PP 43kg, 3 Strict PU. Increase with 3 reps each round until time runs out. 15 rounds and 8 BJ. Pullups started to get real heavy in the fourth round (12). D: AMRAP 5min 24kg KB, 21 reps. E: 21m hswalk

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  • Very light day. Kept volume pretty low Snatch 3s pause in bottom 40kg 3x2set OHS 70x5x2set (will reduce to 3) Squat Clean 80kg every 30s for 8 sets Pause BS 80kgx4x2set Knee pain which made me squat more with the left leg. Kept weights low to reduce that behaviour. Changed to my Robocop knee brace. Knee instantly felt better, I even tried to lean more on that leg. Pause FS 80kgx3x2set (Felt much lighter than pause BS). 1. Weighted pushup 28kg sandbag x 8x2set 2. Pendlay Row 80kgx8x2set Finisher: Seated Press behind neck 50kgx10 reps

    Light week continued

    Very light day. Kept volume pretty low Snatch 3s pause in bottom 40kg 3x2set OHS 70x5x2set (will reduce to 3) Squat Clean 80kg every 30s for 8 sets Pause BS 80kgx4x2set Knee pain which made me squat more with the left leg. Kept weights low to reduce that behaviour. Changed to my Robocop knee brace. Knee instantly felt better, I even tried to lean more on that leg. Pause FS 80kgx3x2set (Felt much lighter than pause BS). 1. Weighted pushup 28kg sandbag x 8x2set 2. Pendlay Row 80kgx8x2set Finisher: Seated Press behind neck 50kgx10 reps

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  • Not happy at work, needed to slay some mental demons. A1: Sprint 100m: 14,6 13,5 13,5 13,2 13,4 (rest 30s) A2: Hsw: 5, 11, 21m PR (rest 30s) A3: Strict narrow Hspu: 3-3-3 just greasing the groove (rest 2-4min) Sprint was tough, needed to increase rest. Rest 10min B: 400m row + 20 burpees 2:37, rest 3min C: 400m run + 20 Broad jumps 180cm 2:47, rest 3min D: 400m row + 100 DU 2:55 Very tough, especially burpees. Not used to them. Went too hard on the rower (1:30) Rest 5min E: 3×15 strict k2e, rest as needed Grip […]

    Killing demons

    Not happy at work, needed to slay some mental demons. A1: Sprint 100m: 14,6 13,5 13,5 13,2 13,4 (rest 30s) A2: Hsw: 5, 11, 21m PR (rest 30s) A3: Strict narrow Hspu: 3-3-3 just greasing the groove (rest 2-4min) Sprint was tough, needed to increase rest. Rest 10min B: 400m row + 20 burpees 2:37, rest 3min C: 400m run + 20 Broad jumps 180cm 2:47, rest 3min D: 400m row + 100 DU 2:55 Very tough, especially burpees. Not used to them. Went too hard on the rower (1:30) Rest 5min E: 3×15 strict k2e, rest as needed Grip […]

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  • Felt a little better today. Knee at 80%. I felt an urge to test the program so I packed my bag. A: Very light Snatch 40kgx3x3 with 3s pause in the bottom. Focused on starting positioning. B: Jerk 100kgx3x3set focus on speed and technique. C: Snatch Push Press 80kgx3x3 D: Low bar back squat (due to knee) 100kgx10x3set E: Jerk Dip Squat: 120kgx3x3 F1: Front racked lunges 40kgx8/8x3set F2: One legged dl 40×8/8x3set G1: One arm strict DB press: 27,5kgx8/8x3set G2: Weighted strict pullup (11×1) 5kgx8x3set

    Sick as a dog => hypertrophy

    Felt a little better today. Knee at 80%. I felt an urge to test the program so I packed my bag. A: Very light Snatch 40kgx3x3 with 3s pause in the bottom. Focused on starting positioning. B: Jerk 100kgx3x3set focus on speed and technique. C: Snatch Push Press 80kgx3x3 D: Low bar back squat (due to knee) 100kgx10x3set E: Jerk Dip Squat: 120kgx3x3 F1: Front racked lunges 40kgx8/8x3set F2: One legged dl 40×8/8x3set G1: One arm strict DB press: 27,5kgx8/8x3set G2: Weighted strict pullup (11×1) 5kgx8x3set

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  • Throat is worse. However I needed to feel the atmosphere of a weightlifting room so I decided to do a few light presses and pullups. That thought quickly turmed out to be a max session. Warmup: 500m row A: Press: 5×40-3×60-3×70-2×80-1×85-92,5PR B1: One arm press: 2×21,5 8/8, 27,5×8/8 B2: Strict PU 8 x 3 C1: Weighted pushup between boxes 8×24-28-32kg C2: Db row: 8/8×25, 30, 35kg D: Strikt ttb: 10-10-10

    Active Rest

    Throat is worse. However I needed to feel the atmosphere of a weightlifting room so I decided to do a few light presses and pullups. That thought quickly turmed out to be a max session. Warmup: 500m row A: Press: 5×40-3×60-3×70-2×80-1×85-92,5PR B1: One arm press: 2×21,5 8/8, 27,5×8/8 B2: Strict PU 8 x 3 C1: Weighted pushup between boxes 8×24-28-32kg C2: Db row: 8/8×25, 30, 35kg D: Strikt ttb: 10-10-10

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