Archive for June, 2013

  • Testing day with Flank, Viktor, Ulrika and Linda even though Linda did her own tests. Bodyweight 89,8kg A: WPU pronated 58kg Jonas 70kg and Viktor 60kg (very strict), Ulrika 5kg Like i guessed. Ok! Linda nailed 3 strict PU! B: amrap MU 12, Jonas 17!, Viktor 9 Not dissapointed but I should have tried another rep, gave up too early. C: Fight Gone Bad I lost pace badly in the last round. Improving aerobic capacity and lactate threshold will do magic. Goal 400 reps. It felt ok though, never insanely horrible. 368, Jonas 374, Viktor dunno, Ulrika 355 Jonas has […]

    Flank delivers

    Testing day with Flank, Viktor, Ulrika and Linda even though Linda did her own tests. Bodyweight 89,8kg A: WPU pronated 58kg Jonas 70kg and Viktor 60kg (very strict), Ulrika 5kg Like i guessed. Ok! Linda nailed 3 strict PU! B: amrap MU 12, Jonas 17!, Viktor 9 Not dissapointed but I should have tried another rep, gave up too early. C: Fight Gone Bad I lost pace badly in the last round. Improving aerobic capacity and lactate threshold will do magic. Goal 400 reps. It felt ok though, never insanely horrible. 368, Jonas 374, Viktor dunno, Ulrika 355 Jonas has […]

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  • Max day with Flank & Viktor A: High bar BS 175kg, a 5kg PR, no fails. B: Press 77,5, 85F, 85F, 85F, 80F With a max at 95kg this was such a disappointment that I wanted to cry. Felt like my CNS was turned off after the squats. C: AMRAP 5min GTOH 100kg 20 reps. I did not fight at all since I was so pissed. Good workout though I guess. The legs got a beating. A little running and some stretch. Bah want to return to the high reppers, longing for Monday.

    At least I am pretty flexible

    Max day with Flank & Viktor A: High bar BS 175kg, a 5kg PR, no fails. B: Press 77,5, 85F, 85F, 85F, 80F With a max at 95kg this was such a disappointment that I wanted to cry. Felt like my CNS was turned off after the squats. C: AMRAP 5min GTOH 100kg 20 reps. I did not fight at all since I was so pissed. Good workout though I guess. The legs got a beating. A little running and some stretch. Bah want to return to the high reppers, longing for Monday.

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  • Aha… Body weight 91,5kg A: Power Clean worked up to 130kg, missed 135kg (did a Squat Clean) then missed the next attempt at 135kg (picture above). B: Close grip bench press worked up to 130kg, no fails. C: AMRAP Strict PU: 17 reps D: AMRAP Strict HSPU Regionals Standard 18 reps E: Run 3k: 12:45, Ulrika did it at 12:00 and I believe she will punish that time quite soon. Very cool, strong and endurable chick. Cooldown 10-15mins and a good stretch.

    Beaten by a girl

    Aha… Body weight 91,5kg A: Power Clean worked up to 130kg, missed 135kg (did a Squat Clean) then missed the next attempt at 135kg (picture above). B: Close grip bench press worked up to 130kg, no fails. C: AMRAP Strict PU: 17 reps D: AMRAP Strict HSPU Regionals Standard 18 reps E: Run 3k: 12:45, Ulrika did it at 12:00 and I believe she will punish that time quite soon. Very cool, strong and endurable chick. Cooldown 10-15mins and a good stretch.

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  • Just some active mobility drills today. A: Lots of Snatch and Jerk complexes 40-70kg focusing on positioning and depth. B: Among other things I accomplished a 70kg really tight Jerk grip OHS (2-3cm outside the marker). C: Finished off with some rapid back squats and some box jumps 100-110cm

    Mobility

    Just some active mobility drills today. A: Lots of Snatch and Jerk complexes 40-70kg focusing on positioning and depth. B: Among other things I accomplished a 70kg really tight Jerk grip OHS (2-3cm outside the marker). C: Finished off with some rapid back squats and some box jumps 100-110cm

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  • Had to test if something was wrong today during my presses behind the neck. I stretched my pecs a lot before this workout since I now know they are a key shoulder mob limiter for me. A: Standing press BN 10×20-2×40-50-1×60-70kg Very fucking hard again, stopped there Hmm but what about military press? 70kg fail! But but what about olympic press? 70kg lightweight, stopped there. I refuse to test this. Fuck! B: One arm kb press 8x24kg per arm C: 30s overhead hold 70kg just for fun Back to drawing board

    Yup I was weak

    Had to test if something was wrong today during my presses behind the neck. I stretched my pecs a lot before this workout since I now know they are a key shoulder mob limiter for me. A: Standing press BN 10×20-2×40-50-1×60-70kg Very fucking hard again, stopped there Hmm but what about military press? 70kg fail! But but what about olympic press? 70kg lightweight, stopped there. I refuse to test this. Fuck! B: One arm kb press 8x24kg per arm C: 30s overhead hold 70kg just for fun Back to drawing board

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  • Still a tiny bit hungover. I am always hungover Warmup: an OL complex up to 60kg A: Front Squat OTM 10kg increase 60-150Fail I got really angry, added to 180kg, unracked it and stood for 5secs. Rested 2min, added 152,5kg and nailed it easily. Failed the 157,5kg lift in the sticking point B: Seated Press BN 20-40-50-60-70-72,5 So darn heavy C: Z-press 72,5kg Also heavy, however I think I am a little stronger in this lift. D: 21-5-9 of Thrusters 45kg CTB 4:57min. Haha did this well a minute faster in the Open. Thrusters unbroken though. Was not prepared for […]

    Not stronger

    Still a tiny bit hungover. I am always hungover Warmup: an OL complex up to 60kg A: Front Squat OTM 10kg increase 60-150Fail I got really angry, added to 180kg, unracked it and stood for 5secs. Rested 2min, added 152,5kg and nailed it easily. Failed the 157,5kg lift in the sticking point B: Seated Press BN 20-40-50-60-70-72,5 So darn heavy C: Z-press 72,5kg Also heavy, however I think I am a little stronger in this lift. D: 21-5-9 of Thrusters 45kg CTB 4:57min. Haha did this well a minute faster in the Open. Thrusters unbroken though. Was not prepared for […]

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  • It just doesn’t feel right to squeeze in three days of rest. Garden wod A: mixed complexes up to 110kg focusing on leg drive. Punch! B: For 20min 0,4,8… Back squat 90kg 10 reps 1,5,9… Push Jerk 90kg 1 reps 2,6,10… Front Squat 90kg 5 reps 3,7,11… Behind neck push press 90kg 3 reps C: 20 Strict V ups with heavy OL shoes Done. Now ready for midsummer, bring it Me and Emma practicing towel pull-ups

    Every min we shufflin

    It just doesn’t feel right to squeeze in three days of rest. Garden wod A: mixed complexes up to 110kg focusing on leg drive. Punch! B: For 20min 0,4,8… Back squat 90kg 10 reps 1,5,9… Push Jerk 90kg 1 reps 2,6,10… Front Squat 90kg 5 reps 3,7,11… Behind neck push press 90kg 3 reps C: 20 Strict V ups with heavy OL shoes Done. Now ready for midsummer, bring it Me and Emma practicing towel pull-ups

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  • The atmosphere was stunning today. Benchpress! Yay! A: Close grip bench press 10×60-60-5×80-3×90-100-2×110-120kg B: Bench supported row with 1s isometric hold 5×40,50,60,70,75kg then I followed up with a test to see the difference between isometric rows and pure dynamic 5x90kg,100kg So about a 30% difference for me. Interesting. Jonas did 2×145 in the CGBP and 5×100 with hold. It seems to correlate pretty good. C: 3 rounds not for time of: 5 L-ish Strict MU transition 5 Strict Ring Dips with 20kg 400m run D: 3 rounds nor for time 5 x 5s Mature support 7 Ring Straight arm press […]

    Beach training

    The atmosphere was stunning today. Benchpress! Yay! A: Close grip bench press 10×60-60-5×80-3×90-100-2×110-120kg B: Bench supported row with 1s isometric hold 5×40,50,60,70,75kg then I followed up with a test to see the difference between isometric rows and pure dynamic 5x90kg,100kg So about a 30% difference for me. Interesting. Jonas did 2×145 in the CGBP and 5×100 with hold. It seems to correlate pretty good. C: 3 rounds not for time of: 5 L-ish Strict MU transition 5 Strict Ring Dips with 20kg 400m run D: 3 rounds nor for time 5 x 5s Mature support 7 Ring Straight arm press […]

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  • At CF Tegen with Mika. My Gorillas Timmy and Lukas slept over and missed the entire workout, not happy about that. A: Power Snatch – worked up to 95kg in 5kg increments B: Squat Clean – worked up to 127,5kg in 7,5kg increments. Failed 135kg today. Bah nothing more today. Feeling really lazy, not good. When I came home the girls wanted to show me what they have learned while I was away in Stockholm. Wilma 2,5 years old practicing handstands Emma 4,5 years old practicing handstands.

    Minimum dose

    At CF Tegen with Mika. My Gorillas Timmy and Lukas slept over and missed the entire workout, not happy about that. A: Power Snatch – worked up to 95kg in 5kg increments B: Squat Clean – worked up to 127,5kg in 7,5kg increments. Failed 135kg today. Bah nothing more today. Feeling really lazy, not good. When I came home the girls wanted to show me what they have learned while I was away in Stockholm. Wilma 2,5 years old practicing handstands Emma 4,5 years old practicing handstands.

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  • Second day in Sthlm. Nice to see so many peeps I’ve missed. Session one With David at CF Nordic A: Push Jerk 70kgx3x5-6set Focusing on positioning and mobility B: Klokov Press 4×40-50-55kg 50 was hard and 55 was probably the hardest presses in a long time. C: Weighted Pull-up pronated 2×16-24-32-44-46,5-49kg Some form of rep-pr I believe! D: tested some KB presses, 40kg nope not a chance. E: A nice little metcon with Dave. 5 rounds 2 Rope Climbs 3,3m 5 Double KB push jerk 20kg 5m hswalk 5:38, the hswalk was troublesome Session two At CF Solid with a […]

    Nice deload day

    Second day in Sthlm. Nice to see so many peeps I’ve missed. Session one With David at CF Nordic A: Push Jerk 70kgx3x5-6set Focusing on positioning and mobility B: Klokov Press 4×40-50-55kg 50 was hard and 55 was probably the hardest presses in a long time. C: Weighted Pull-up pronated 2×16-24-32-44-46,5-49kg Some form of rep-pr I believe! D: tested some KB presses, 40kg nope not a chance. E: A nice little metcon with Dave. 5 rounds 2 Rope Climbs 3,3m 5 Double KB push jerk 20kg 5m hswalk 5:38, the hswalk was troublesome Session two At CF Solid with a […]

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  • 4,5 hours sleep, fat(ter), not so eager to Squat! Session one At CF Tegen with Timmy A: High bar back squat 4×90-120-140-160-2×170-2×170 Pretty happy with that since I felt so bad before the session. B: Snatch 2×40-60-72-79-85-89-95-1×101 (failed 2nd) A double at 95kg after squatting is comforting. C: 3 rounds of 5 power clean 80kg 10m sled pull 140kg 300m row 5:19, pretty hard. Hardest session in 2 weeks at least and I needed it badly. Session 2 A: Back & Front lever practice – step by step B: Tuck Handstand practice – not better C: One arm handstand practice, […]

    Strong despite hungover

    4,5 hours sleep, fat(ter), not so eager to Squat! Session one At CF Tegen with Timmy A: High bar back squat 4×90-120-140-160-2×170-2×170 Pretty happy with that since I felt so bad before the session. B: Snatch 2×40-60-72-79-85-89-95-1×101 (failed 2nd) A double at 95kg after squatting is comforting. C: 3 rounds of 5 power clean 80kg 10m sled pull 140kg 300m row 5:19, pretty hard. Hardest session in 2 weeks at least and I needed it badly. Session 2 A: Back & Front lever practice – step by step B: Tuck Handstand practice – not better C: One arm handstand practice, […]

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  • So stiff and awkward. Needed some gymnastics. Wilma asleep. Kids playing. A: one arm handstand B: 5 rounds not for time 5 strict hspu shoulder width 15 OHS with rubber band as stick (just mobility) 10/10 one arm band rows C: 2 rounds 7-9 reverse leg lift head standing 20 strict v-ups D: 3 rounds 8/8 Tricepscurls with band 8/8 Bicepscurls with band E: 3 Tabata intervals of handstand hold F: staircase pull-ups different grips 5-5-8 Much heavier than pull-ups!

    Wedding training

    So stiff and awkward. Needed some gymnastics. Wilma asleep. Kids playing. A: one arm handstand B: 5 rounds not for time 5 strict hspu shoulder width 15 OHS with rubber band as stick (just mobility) 10/10 one arm band rows C: 2 rounds 7-9 reverse leg lift head standing 20 strict v-ups D: 3 rounds 8/8 Tricepscurls with band 8/8 Bicepscurls with band E: 3 Tabata intervals of handstand hold F: staircase pull-ups different grips 5-5-8 Much heavier than pull-ups!

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  • I am off to a wedding this weekend forcing me to rest three full days so I have really done everything in my power to wear down my tissues and nervous system. I will not look at my HRV tomorrow. Felt really destroyed before the session but was happy. I always get happier when I arrive to our gym the home of Gorillas. Session one A: Hang Power Snatch 2 x 40-50-60-70-80-85-90F Hehe haha, 90 was heavy from the floor. No power at all. B: 8 x E2M 2 Push Jerk 90kg 5s hold on rep nr 2 + 3 […]

    Oh lord

    I am off to a wedding this weekend forcing me to rest three full days so I have really done everything in my power to wear down my tissues and nervous system. I will not look at my HRV tomorrow. Felt really destroyed before the session but was happy. I always get happier when I arrive to our gym the home of Gorillas. Session one A: Hang Power Snatch 2 x 40-50-60-70-80-85-90F Hehe haha, 90 was heavy from the floor. No power at all. B: 8 x E2M 2 Push Jerk 90kg 5s hold on rep nr 2 + 3 […]

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  • Slept 8 hours! Oh lord. Session one A: HBBS 6×70-100-120-140-140-140 All without belt, very good. B: Panda Clean Pull 2x150kg C: Halting Clean DL + Pull 3x150kg D: Good morning 70kg x 12 reps E: 3 x Snatch High Pull + 1 power snatch 60kg F: Tabata Prowler 60kg G: 10m Prowler handle pull + 10m Prowler Shotgun + 10m Push handles + 10m Push lower handles + 10m Pull with straps Session two H: Ring free handstand practice – gosh I: A little workout 10 front racked step ups 90kg 120m dragging 4 tires 400m Sandbag walk 30kg 10 […]

    I love the Prowler

    Slept 8 hours! Oh lord. Session one A: HBBS 6×70-100-120-140-140-140 All without belt, very good. B: Panda Clean Pull 2x150kg C: Halting Clean DL + Pull 3x150kg D: Good morning 70kg x 12 reps E: 3 x Snatch High Pull + 1 power snatch 60kg F: Tabata Prowler 60kg G: 10m Prowler handle pull + 10m Prowler Shotgun + 10m Push handles + 10m Push lower handles + 10m Pull with straps Session two H: Ring free handstand practice – gosh I: A little workout 10 front racked step ups 90kg 120m dragging 4 tires 400m Sandbag walk 30kg 10 […]

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  • Sore back and lower body. Felt tired as well. Guess CNS got some toll yesterday huh. Session one Skill: One arm handstand. I got 3-5secs per arm now This is very good for shoulder stability no doubt. A: Hang Snatch 2×40-50-60-70-80F-80F-80-90F-90F-1×90 So bad, I was going to call it a day after the two failed lifts at 80kg but come on 80kg ? Hardened the fuck up and continued up at 90kg and failed it as well. Then Linda said “Hahaha that you even thought about doing that again hahaha”. My inner angry child woke up and I tried 90kg […]

    Work them shoulders

    Sore back and lower body. Felt tired as well. Guess CNS got some toll yesterday huh. Session one Skill: One arm handstand. I got 3-5secs per arm now This is very good for shoulder stability no doubt. A: Hang Snatch 2×40-50-60-70-80F-80F-80-90F-90F-1×90 So bad, I was going to call it a day after the two failed lifts at 80kg but come on 80kg ? Hardened the fuck up and continued up at 90kg and failed it as well. Then Linda said “Hahaha that you even thought about doing that again hahaha”. My inner angry child woke up and I tried 90kg […]

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  • Still hungover from Saturdays wedding. Slept pretty well though. Session one A: High Bar Back Squat 6x70kg, 100kg, 130kg, 150kg, put on my belt and did 4x165kg, 4x160kg A little disappointed but I did not have any power. Happy that I managed 6x150kg without belt though! B: Panda Snatch Pull 2 x 70kg, 100kg, 120kg, 140kg – A little too heavy C: Halting Snatch Deadlift 3x140kg – Heavy D: Rack pull below knee snatch grip 5 x140kg, 10x120kg E: Front racked walkouts 70kgx 5 breaths, 120kg, 160kg, 180kg, tried at 200kg but the bar was so bent and the rack […]

    Upper back development

    Still hungover from Saturdays wedding. Slept pretty well though. Session one A: High Bar Back Squat 6x70kg, 100kg, 130kg, 150kg, put on my belt and did 4x165kg, 4x160kg A little disappointed but I did not have any power. Happy that I managed 6x150kg without belt though! B: Panda Snatch Pull 2 x 70kg, 100kg, 120kg, 140kg – A little too heavy C: Halting Snatch Deadlift 3x140kg – Heavy D: Rack pull below knee snatch grip 5 x140kg, 10x120kg E: Front racked walkouts 70kgx 5 breaths, 120kg, 160kg, 180kg, tried at 200kg but the bar was so bent and the rack […]

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  • Got a severe case of upper body atrophy, needed to quick-fix that. A1; Seated press BN 10x40kg,50kg, 50kg A2: 10 Strict Pull-ups x 3set Now back to ER to fix my infected heel cup. The bride and her brothers performing yesterday

    Atrophy

    Got a severe case of upper body atrophy, needed to quick-fix that. A1; Seated press BN 10x40kg,50kg, 50kg A2: 10 Strict Pull-ups x 3set Now back to ER to fix my infected heel cup. The bride and her brothers performing yesterday

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  • “Quick” session today due to wedding A: Push Jerk 3×60,80,95,3x105kg Yup I still suck at these B: Z Press 8×40, 7x60kg Very good for me C1: Standing press BN thumb at inner marker 8x40kg, 8x50kg, 5x60kg C2: WPU supinated 4x16kg, 24kg, 32kg, 40kg D: 3 rounds Ring Dips 5x10kg Ring Rows 8 reps 200m row E: 3 rounds 5 Mature Support 5s hold 7 Ring straight arm press outs 9 V Outs 200m row F: 2x24kg KB Press 7 reps

    Upper body galore

    “Quick” session today due to wedding A: Push Jerk 3×60,80,95,3x105kg Yup I still suck at these B: Z Press 8×40, 7x60kg Very good for me C1: Standing press BN thumb at inner marker 8x40kg, 8x50kg, 5x60kg C2: WPU supinated 4x16kg, 24kg, 32kg, 40kg D: 3 rounds Ring Dips 5x10kg Ring Rows 8 reps 200m row E: 3 rounds 5 Mature Support 5s hold 7 Ring straight arm press outs 9 V Outs 200m row F: 2x24kg KB Press 7 reps

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  • Felt I needed a little gymnastics and conditioning this evening. My left hip has been bothering me all day since the first session. Known issue… Front Squats + PChain work => hip pain => back cramp in metcon and guess what happened today. Todays evening session sponsored by the producer of “The Uncoachables” A: Back and Front lever progressions 3 rounds 5 reps of each with 4-5 seconds pause. Flat tucked + one leg was the best I could do in the front lever. The back lever is even worse ? B: Handstand practice for 5-10mins out on the lawn. […]

    Posterior overload

    Felt I needed a little gymnastics and conditioning this evening. My left hip has been bothering me all day since the first session. Known issue… Front Squats + PChain work => hip pain => back cramp in metcon and guess what happened today. Todays evening session sponsored by the producer of “The Uncoachables” A: Back and Front lever progressions 3 rounds 5 reps of each with 4-5 seconds pause. Flat tucked + one leg was the best I could do in the front lever. The back lever is even worse ? B: Handstand practice for 5-10mins out on the lawn. […]

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  • 09:30 Too early, sorry Bond but my levels of harden the fuck up seem to peak at high noon. Sunny today, really felt the need to do the work outside today. A: Front Squat up to 1x140kg heavy! must have done something wrong, tried again. 1x140kg very heavy WTF! 3x120kg and moved on. Clearly the legs are not recovered since tuesday. What about pchain ? B: Clean Panda Pull – Up to 3x150kg which was heavy, 3x130kg prettier. C: Halting Clean deadlift 3x150kg, heavy but lighter than the pulls D: Rack Pull below knee 10x180kg then…. 70kg x 30 reps! […]

    A hommage to the posterior chain

    09:30 Too early, sorry Bond but my levels of harden the fuck up seem to peak at high noon. Sunny today, really felt the need to do the work outside today. A: Front Squat up to 1x140kg heavy! must have done something wrong, tried again. 1x140kg very heavy WTF! 3x120kg and moved on. Clearly the legs are not recovered since tuesday. What about pchain ? B: Clean Panda Pull – Up to 3x150kg which was heavy, 3x130kg prettier. C: Halting Clean deadlift 3x150kg, heavy but lighter than the pulls D: Rack Pull below knee 10x180kg then…. 70kg x 30 reps! […]

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  • It is no secret that my upper back lacks flexibility. Today however it became apparent when mixing Push Jerk and Snatch Push press. I am stronger in Snatch Push press by far and most of it is due to upper back and shoulder flexibility. Sesssion one One arm handstand practice wall facing and not. So hard when not facing wall. A: Push Jerk 3 x 50, 50, 70, 80, 90, 100, 2x105kg B: Snatch Push Press 4 x 50, 70, 90, 105, 10×107.5 – I added a 5kg plate on my right and a 2,5kg to the left… So 10RM […]

    I clearly suck

    It is no secret that my upper back lacks flexibility. Today however it became apparent when mixing Push Jerk and Snatch Push press. I am stronger in Snatch Push press by far and most of it is due to upper back and shoulder flexibility. Sesssion one One arm handstand practice wall facing and not. So hard when not facing wall. A: Push Jerk 3 x 50, 50, 70, 80, 90, 100, 2x105kg B: Snatch Push Press 4 x 50, 70, 90, 105, 10×107.5 – I added a 5kg plate on my right and a 2,5kg to the left… So 10RM […]

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  • More is more for me, no doubt about it. I handle volume pretty well it seems. Session one A: High Bar Back Squat 8 x 90kg, 5x120kg, 3x140kg, 8x155kg, 8x140kg B: Panda Snatch Pull 3×60, 80, 100, 120, 110kg C: Halting Snatch Deadlift 4sec 3x110kg, 120kg, 130kg, 110kg, 110kg D: SLDL 110kgx5x3set E: Good mornings 3 sets of 10 reps @ 20kg Just a little back conditioning Session two F: Skill: Handstand practice from tuck and straddle. This is hard very hard. G: 3 rounds 5 Back lever progressions 5s pause 5 Front lever progressions 5s pause Progressed to flat […]

    Rest to get strong is bullshit

    More is more for me, no doubt about it. I handle volume pretty well it seems. Session one A: High Bar Back Squat 8 x 90kg, 5x120kg, 3x140kg, 8x155kg, 8x140kg B: Panda Snatch Pull 3×60, 80, 100, 120, 110kg C: Halting Snatch Deadlift 4sec 3x110kg, 120kg, 130kg, 110kg, 110kg D: SLDL 110kgx5x3set E: Good mornings 3 sets of 10 reps @ 20kg Just a little back conditioning Session two F: Skill: Handstand practice from tuck and straddle. This is hard very hard. G: 3 rounds 5 Back lever progressions 5s pause 5 Front lever progressions 5s pause Progressed to flat […]

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  • Woke up 05:30 this morning, hungry for coffee. Started to think about individual programming which was too much for my brain to be able to go back to sleep. Coffee. Now. Met up with Lukas to go through how he should scale the program during his recovery. Some gymnastic drills as warmup then onto the heavy program A: Back Squat 70kg x 8 reps B: Panda Snatch Pull 60kg x 3 x 3set C: Halting Snatch Deadlift 60kg x 3reps D: SLDL 60kg x 5 reps E: 3 rounds RPE 5 Move 5 x 25kg/15kg plates 10meter, one plate at […]

    No retreat no surrender

    Woke up 05:30 this morning, hungry for coffee. Started to think about individual programming which was too much for my brain to be able to go back to sleep. Coffee. Now. Met up with Lukas to go through how he should scale the program during his recovery. Some gymnastic drills as warmup then onto the heavy program A: Back Squat 70kg x 8 reps B: Panda Snatch Pull 60kg x 3 x 3set C: Halting Snatch Deadlift 60kg x 3reps D: SLDL 60kg x 5 reps E: 3 rounds RPE 5 Move 5 x 25kg/15kg plates 10meter, one plate at […]

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  • Felt pretty off this morning, slept too little. Kids dont adjust to competition schedule Better prepared food wise today. Semifinal 7-5-3 of GTOH 77,5kg Burpee Rope Climb 3,3m Brilliant sprint event which I executed pretty good besides one rope climb fuckup where I missed the rope on the jump and had to redo it. This cost me 2 spots since I got 3:19, Sasha 3:17 and Eric 3:16. But hey this is competition! I was 3rd after this Event The final 400 meter row 24 Wallballs 10kg 24 Knees to elbows 24 Box jump over 24 Goblet squats 32/24 24 […]

    MK Open day 2

    Felt pretty off this morning, slept too little. Kids dont adjust to competition schedule Better prepared food wise today. Semifinal 7-5-3 of GTOH 77,5kg Burpee Rope Climb 3,3m Brilliant sprint event which I executed pretty good besides one rope climb fuckup where I missed the rope on the jump and had to redo it. This cost me 2 spots since I got 3:19, Sasha 3:17 and Eric 3:16. But hey this is competition! I was 3rd after this Event The final 400 meter row 24 Wallballs 10kg 24 Knees to elbows 24 Box jump over 24 Goblet squats 32/24 24 […]

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  • After a beer and some grill I feel better again. I fucked up my eating today which I think was fine until the last event which took place around 17:40. I lost a few percent of Power in that event. Gainers and bananas are perfect to some extent. Better eating habits tomorrow! Event 1: In 4min complete a 400m obstacle course and then in the remaining time do amrap pull-ups 70 reps, a lot better than expected! Chimp mode activated. Event 2: In 3mins establish a Snatch + 2 OHS 92kg-97F-97kg Better! Had 90-92 as my good enough level. Then […]

    MK Open day 1

    After a beer and some grill I feel better again. I fucked up my eating today which I think was fine until the last event which took place around 17:40. I lost a few percent of Power in that event. Gainers and bananas are perfect to some extent. Better eating habits tomorrow! Event 1: In 4min complete a 400m obstacle course and then in the remaining time do amrap pull-ups 70 reps, a lot better than expected! Chimp mode activated. Event 2: In 3mins establish a Snatch + 2 OHS 92kg-97F-97kg Better! Had 90-92 as my good enough level. Then […]

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