Archive for July, 2013

  • Again I felt bad before the session but after 20mins of Snatching my body woke up. Yesterday I analyzed why I fail from the floor. It was obvious after studying photos from Hang and from floor. It’s all about my back angle when the BB is at the knee. So… I worked on that for 20mins then… BOOM! A: Snatch w pause at knee 40,50,60,70,80, 87.5, 92.5, 97.5, 102.5F B: Snatch 80, 87.5, 92.5, 97.5, 100kg, 102.5, 105, 107.5F, 107.5PR, 110F, 110F, 110PR! The lifts at 107.5 and 110 was so close actually looked even better than the ones I […]

    Finally!

    Again I felt bad before the session but after 20mins of Snatching my body woke up. Yesterday I analyzed why I fail from the floor. It was obvious after studying photos from Hang and from floor. It’s all about my back angle when the BB is at the knee. So… I worked on that for 20mins then… BOOM! A: Snatch w pause at knee 40,50,60,70,80, 87.5, 92.5, 97.5, 102.5F B: Snatch 80, 87.5, 92.5, 97.5, 100kg, 102.5, 105, 107.5F, 107.5PR, 110F, 110F, 110PR! The lifts at 107.5 and 110 was so close actually looked even better than the ones I […]

    Continue Reading...

  • Felt sore today. Perhaps I am just old? Just clarifying for readers following this blog and GorillaFitness. I cant really follow the program since I need to adapt to my familys holiday routines which is why I just snatch/clean/squat day 1 and jerk/press/pull-up day 2 alternating until I feel I need rest which is about every 7-8 days. A: Snatch 3×40,50,60,70,80,90F,1×80,87.5 , 95, 100F, 80, 87.5, 92.5, 97.5, 102.5F B: Hang Snatch below knee 80, 87.5, 95, 100, 102.5PR, 105PR, 107.5PR, 110F, 110PR C: Clean 60,80,100,110,120,130,142.5F I have started to hold on to the bar too much, must practice release […]

    Dont trust your body

    Felt sore today. Perhaps I am just old? Just clarifying for readers following this blog and GorillaFitness. I cant really follow the program since I need to adapt to my familys holiday routines which is why I just snatch/clean/squat day 1 and jerk/press/pull-up day 2 alternating until I feel I need rest which is about every 7-8 days. A: Snatch 3×40,50,60,70,80,90F,1×80,87.5 , 95, 100F, 80, 87.5, 92.5, 97.5, 102.5F B: Hang Snatch below knee 80, 87.5, 95, 100, 102.5PR, 105PR, 107.5PR, 110F, 110PR C: Clean 60,80,100,110,120,130,142.5F I have started to hold on to the bar too much, must practice release […]

    Continue Reading...

  • Felt awful this morning, Emma kept us awake for an hour tonight and the warmth made it hard to sleep. Should I rest ? Nah A: Jerk Ladder add 5kg every 90s from 100kg 100, 105, 110, 115, 120, 125, 130, 135, 140, 145PR, 150F Pretty close at 150 as well, my back leg could just not hold the weight. Solid! B: Power Snatch 3×40,50,60,2×70,80,87.5, 92.5, 97.5, 102.5F 97,5 was pretty light. 102.5 too heavy though. Guess the Jerk took away some of the max power. C: Press 3×40, 50, 60, 2×70, 75, 3×80, 2×82.5, 3×75, 70kg Very nice, definitely […]

    Trust meat

    Felt awful this morning, Emma kept us awake for an hour tonight and the warmth made it hard to sleep. Should I rest ? Nah A: Jerk Ladder add 5kg every 90s from 100kg 100, 105, 110, 115, 120, 125, 130, 135, 140, 145PR, 150F Pretty close at 150 as well, my back leg could just not hold the weight. Solid! B: Power Snatch 3×40,50,60,2×70,80,87.5, 92.5, 97.5, 102.5F 97,5 was pretty light. 102.5 too heavy though. Guess the Jerk took away some of the max power. C: Press 3×40, 50, 60, 2×70, 75, 3×80, 2×82.5, 3×75, 70kg Very nice, definitely […]

    Continue Reading...

  • Felt when I woke up that this was a non PR day. Ah have not eaten beef for two days. Thats why. With David, Jonas S and Viktor as training buddies today. Very nice. A: Snatch 2-3×40,50,60,70,80,1×85,90,95,100F,80,87.5,92.5,97.5F B: Front Squat 2×60,80,100,120,1×130,140,150,140,2×120 Was supposed to do 2×150 and 140 but I had no power at all and fought for my life for 150. This is where I understood why my Snatch sucked. CNS was not firing. C: Snatch Grip Rack Pull 3×70,100,130,150,170,190,210 3rd rep at 210 was heavy so I stopped. Good call, feeling my left hip a little now. Had […]

    One of those days

    Felt when I woke up that this was a non PR day. Ah have not eaten beef for two days. Thats why. With David, Jonas S and Viktor as training buddies today. Very nice. A: Snatch 2-3×40,50,60,70,80,1×85,90,95,100F,80,87.5,92.5,97.5F B: Front Squat 2×60,80,100,120,1×130,140,150,140,2×120 Was supposed to do 2×150 and 140 but I had no power at all and fought for my life for 150. This is where I understood why my Snatch sucked. CNS was not firing. C: Snatch Grip Rack Pull 3×70,100,130,150,170,190,210 3rd rep at 210 was heavy so I stopped. Good call, feeling my left hip a little now. Had […]

    Continue Reading...

  • My supporting belt felt abnormally tight today. Going for PR was my first thought! Jaime as training partner for todays session A: Jerk 2×40,60,80,90,100,110,120,125,130PR,135PR,1401+1F Not far from nailing the 2nd at 140 B: Ladder, increase 5kg/2,5kg every 90s until failure to complete the following Complex. Start ladder @ 50% of the weakest of the lifts. 2 Below knee Hang Power Clean + 2 TnG Push Jerk Started at 55kg finished at 105kg C: Press 2×40,50,60,70,5×75,70,65 Modern Rep-PR i think. The press is coming! D: 15min 200m run + 3 strict MU 10 rounds + 200m E: 25-30s Ring Support Done!

    Belt is getting tight

    My supporting belt felt abnormally tight today. Going for PR was my first thought! Jaime as training partner for todays session A: Jerk 2×40,60,80,90,100,110,120,125,130PR,135PR,1401+1F Not far from nailing the 2nd at 140 B: Ladder, increase 5kg/2,5kg every 90s until failure to complete the following Complex. Start ladder @ 50% of the weakest of the lifts. 2 Below knee Hang Power Clean + 2 TnG Push Jerk Started at 55kg finished at 105kg C: Press 2×40,50,60,70,5×75,70,65 Modern Rep-PR i think. The press is coming! D: 15min 200m run + 3 strict MU 10 rounds + 200m E: 25-30s Ring Support Done!

    Continue Reading...

  • Ate approximately 1,5kg beef yesterday in two meals. Felt fat and strong. 5th day of heavy training. Training partner for today: Eric Ericson, very nice! A: Squat Clean 2×60, 80, 90, 100, 110, 120, 130, 137,5F B: Below Knee Hang Snatch 3×40,50,60,2×70,2×80,85,90,95,1001+1F,1001+1F Sooo close to 2 x 100 but hey 2 x 95kg is not that bad either! C: Snatch Pull 2 x 110, 120, 130kg D: 1 1 / 4 HBBS 3 x 90, 110, 130, 130 E: Conditioning with Eric and Jaime 5 rounds each 3 minute long for meters 10m Front racked lunges lunges backward 70kg/45kg 10 […]

    Whisky + beef => strong

    Ate approximately 1,5kg beef yesterday in two meals. Felt fat and strong. 5th day of heavy training. Training partner for today: Eric Ericson, very nice! A: Squat Clean 2×60, 80, 90, 100, 110, 120, 130, 137,5F B: Below Knee Hang Snatch 3×40,50,60,2×70,2×80,85,90,95,1001+1F,1001+1F Sooo close to 2 x 100 but hey 2 x 95kg is not that bad either! C: Snatch Pull 2 x 110, 120, 130kg D: 1 1 / 4 HBBS 3 x 90, 110, 130, 130 E: Conditioning with Eric and Jaime 5 rounds each 3 minute long for meters 10m Front racked lunges lunges backward 70kg/45kg 10 […]

    Continue Reading...

  • Training partner for today. David Ohlsson. Very nice. A: Push Jerk + Split Jerk 60,70,80,90,100,110,115,120,125,130,100,100 PR in … What? Push jerk? Jerk Press? I call it push jerk until Lanner calls it something else. B: Every 90s 5kg ladder of 2 Below Knee Hang Power Snatch + 1 Snatch Balance + 1 OHS 45,50,55,60,65,70,75,80,85 Very taxing C1: Press 5×40,50,10×60,55,50 My triceps! C2: Bench supported row wide 5×70,80,90,80,70 D1: 4 EROM hspu + 6 kipped D2: 4 Wide WPU 24kg + 6 BF CTB E: 4 rounds each 2minute long for meters RPE 9 8 KB/DB Push Jerk 2 x 24kg/16kg […]

    When everything else fails trust oly press

    Training partner for today. David Ohlsson. Very nice. A: Push Jerk + Split Jerk 60,70,80,90,100,110,115,120,125,130,100,100 PR in … What? Push jerk? Jerk Press? I call it push jerk until Lanner calls it something else. B: Every 90s 5kg ladder of 2 Below Knee Hang Power Snatch + 1 Snatch Balance + 1 OHS 45,50,55,60,65,70,75,80,85 Very taxing C1: Press 5×40,50,10×60,55,50 My triceps! C2: Bench supported row wide 5×70,80,90,80,70 D1: 4 EROM hspu + 6 kipped D2: 4 Wide WPU 24kg + 6 BF CTB E: 4 rounds each 2minute long for meters RPE 9 8 KB/DB Push Jerk 2 x 24kg/16kg […]

    Continue Reading...

  • Supposed to be a rest day but hey, suns out, guns out right? Filled the pool with hot water, everything to make em kids happy. A: Snatch from 3cm deficit 3×40,40,50,50,2×60,70,80,87.5,92.5,97.PR,2x80kg Fed kids with cookies, kept them happy for a while longer B: Snatch Pull 2×100, 110, 120 C: High Hang Clean + 2 FS 60, 80, 100kg D: Front Squat 2×120, 130, 140, 147.5kg Rest day done

    Kids bathing, daddy PR-ing

    Supposed to be a rest day but hey, suns out, guns out right? Filled the pool with hot water, everything to make em kids happy. A: Snatch from 3cm deficit 3×40,40,50,50,2×60,70,80,87.5,92.5,97.PR,2x80kg Fed kids with cookies, kept them happy for a while longer B: Snatch Pull 2×100, 110, 120 C: High Hang Clean + 2 FS 60, 80, 100kg D: Front Squat 2×120, 130, 140, 147.5kg Rest day done

    Continue Reading...

  • Rest day tomorrow. Yesterdays sessions took the best out of my system. What should I do today when I worked at everything yesterday? A: Back squat 4×60,80,100,120 then every 90s 1×140,140,150,150,150,155,155,155,150 B: Press 2×40,50,60,70,1×77.5, 82.5, 87,5 then every 60s 1×75,75,77.5,77.5, 80, 80 Done!

    Rest day, dig the hole deeper

    Rest day tomorrow. Yesterdays sessions took the best out of my system. What should I do today when I worked at everything yesterday? A: Back squat 4×60,80,100,120 then every 90s 1×140,140,150,150,150,155,155,155,150 B: Press 2×40,50,60,70,1×77.5, 82.5, 87,5 then every 60s 1×75,75,77.5,77.5, 80, 80 Done!

    Continue Reading...

  • Quick finisher A: Snatch DL + Clean DL 60,90,120,160 B: Clean DL, 190,210kg C: “Trapi” 4×60, 90kg Done!

    Finisher

    Quick finisher A: Snatch DL + Clean DL 60,90,120,160 B: Clean DL, 190,210kg C: “Trapi” 4×60, 90kg Done!

    Continue Reading...

  • Yesterday I was smoked. I was pretty much angry towards everyone all day. Felt some of that today as well. No gut so to speak. A: Snatch no repeat misses allowed 2×40,50,60,70,80,1×87.5,95,100F started over, 80, 87.5F, started over, 80, 87.5, 92.5, 97.5, 102.5, 107.5F, 2×80 Done B: Press 3×40,60,70,2×75,3×70,65,60 Felt incredibly heavy C: Front Squat 2×60,80,100,120,135,145,120 Finished with 2×100 with pause 2×145 was max for day and with bad depth D: Finished with a little metcon 20min 400m run 10 stoh 50kg 10 ctb 6 + 200m run

    Weak but strong

    Yesterday I was smoked. I was pretty much angry towards everyone all day. Felt some of that today as well. No gut so to speak. A: Snatch no repeat misses allowed 2×40,50,60,70,80,1×87.5,95,100F started over, 80, 87.5F, started over, 80, 87.5, 92.5, 97.5, 102.5, 107.5F, 2×80 Done B: Press 3×40,60,70,2×75,3×70,65,60 Felt incredibly heavy C: Front Squat 2×60,80,100,120,135,145,120 Finished with 2×100 with pause 2×145 was max for day and with bad depth D: Finished with a little metcon 20min 400m run 10 stoh 50kg 10 ctb 6 + 200m run

    Continue Reading...

  • A: Every 90s 2 Push Jerk + 1 split jerk 50,60,70,80,90,100 B: Every 90s 2 Below knee hang power clean 60,70,80,90,100,105 C1: Press 3×40,60,5×70,65,60 C2: Wide grip pullup 10,10,10 Last set 3 behind neck + 3 regular D: some strict muscle ups E: 13 x 30/30 run F: 8 rounds for completion 10 big shovels of gravel into wheelbarrow 50m wheelbarrow 5/5 KB Push Jerk 32kg 50m back with Wilma as cargo ~23min

    Time everything

    A: Every 90s 2 Push Jerk + 1 split jerk 50,60,70,80,90,100 B: Every 90s 2 Below knee hang power clean 60,70,80,90,100,105 C1: Press 3×40,60,5×70,65,60 C2: Wide grip pullup 10,10,10 Last set 3 behind neck + 3 regular D: some strict muscle ups E: 13 x 30/30 run F: 8 rounds for completion 10 big shovels of gravel into wheelbarrow 50m wheelbarrow 5/5 KB Push Jerk 32kg 50m back with Wilma as cargo ~23min

    Continue Reading...

  • Good training among friends. A: Clean 2×60,70,80,90,100,110,120,90,100,110,115 Very submax but it was supposed to be 90-95% effort. B: Hang Snatch Below Knee 2×40,50,60,70,80,90,70,80,87.5,92.5 Feels like I’ve finally found a technique I can work with now. C: 1 1/4 back squat 120kgx3x3set Solid D: Weighted situp 5×40, 60, 1×75 (blacked out), 5×60 My core was weak today. E: Some reverse leg lifts in stall bar F: Lever progression Better and better G: Planche progression Progressing! Overall a super good session

    Solid

    Good training among friends. A: Clean 2×60,70,80,90,100,110,120,90,100,110,115 Very submax but it was supposed to be 90-95% effort. B: Hang Snatch Below Knee 2×40,50,60,70,80,90,70,80,87.5,92.5 Feels like I’ve finally found a technique I can work with now. C: 1 1/4 back squat 120kgx3x3set Solid D: Weighted situp 5×40, 60, 1×75 (blacked out), 5×60 My core was weak today. E: Some reverse leg lifts in stall bar F: Lever progression Better and better G: Planche progression Progressing! Overall a super good session

    Continue Reading...

  • A: 2 Push Jerk + Split Jerk 40,60,70,80,90,100 B: Split Jerk 2×110,115,1×120 C: 2 Push Jerk + 2 Split Jerk 90,80 D: Below knee hang power snatch + 1 ohs 40,50,60,70,80,85 E: 3min hang power snatch 75kg 13 reps F1: Press 10x55kg, 50kg, 45kg F2: Wide Bench supported row 80kgx5x3set G1: Para hspu no extra rom 4 + 6 kipped hspu G2: Wide grip WPU 20kg x 4 + 6 butterfly ctb H: Press to handstand progression I: Iron cross progression J: no time left had to improvise 3 rounds Amrap 2min 20m prowler 40kg + 200m run, rest 2min […]

    Bah three hours not enough

    A: 2 Push Jerk + Split Jerk 40,60,70,80,90,100 B: Split Jerk 2×110,115,1×120 C: 2 Push Jerk + 2 Split Jerk 90,80 D: Below knee hang power snatch + 1 ohs 40,50,60,70,80,85 E: 3min hang power snatch 75kg 13 reps F1: Press 10x55kg, 50kg, 45kg F2: Wide Bench supported row 80kgx5x3set G1: Para hspu no extra rom 4 + 6 kipped hspu G2: Wide grip WPU 20kg x 4 + 6 butterfly ctb H: Press to handstand progression I: Iron cross progression J: no time left had to improvise 3 rounds Amrap 2min 20m prowler 40kg + 200m run, rest 2min […]

    Continue Reading...

  • At the gym with the girls. The boys are apparently lazy. Nice to have a light week ahead! A: Snatch 2×40,50,60,70,80,85,90,95,90,85 B: Below Knee Hang Clean 2×60,80,95,105,100,100 C: HBBS 4×70,100,120,140,150,140,130 150 was heavy! D1: Straight leg situp 10×50,40,30kg, 10x60kg (had to show Flank who the boss is) D2: Back ext 10×25,32,22kg, 10x42kg (again Flain needed some motivation) E: Front / Back lever One leg tucked flat back worked like a charm today. Happy times. Session two 15mins after a burger and french fries 3 rounds Within 2min AMMAP row 8 Squat Clean 60kg 8 Burpees Time left AMMAP row Rest […]

    Good start of the week

    At the gym with the girls. The boys are apparently lazy. Nice to have a light week ahead! A: Snatch 2×40,50,60,70,80,85,90,95,90,85 B: Below Knee Hang Clean 2×60,80,95,105,100,100 C: HBBS 4×70,100,120,140,150,140,130 150 was heavy! D1: Straight leg situp 10×50,40,30kg, 10x60kg (had to show Flank who the boss is) D2: Back ext 10×25,32,22kg, 10x42kg (again Flain needed some motivation) E: Front / Back lever One leg tucked flat back worked like a charm today. Happy times. Session two 15mins after a burger and french fries 3 rounds Within 2min AMMAP row 8 Squat Clean 60kg 8 Burpees Time left AMMAP row Rest […]

    Continue Reading...

  • 8th day of training. Today however was a sorry excuse. A: 2 OHS + 4 Snatch Push Press 40,50,60,70,75,50,50 B: One arm db press up to 1×16,20,25,30,35 fail on left C: Two arm db press every 90s 30kgx3x4set, 35kgx3 reps D: one arm db press every 90s 30kgx3x2set, 32kgx3 reps So extremely weak in db/kb press One hour of contemplation whether to do metcon or not… Did a little gymnastic work in between, some wall balls, some DUs, squat cleans etc. Finally did something E: 3 rounds not for time 5 strict mu 10m prowler 90kg 10m prowler lower handles […]

    Lazy bastard

    8th day of training. Today however was a sorry excuse. A: 2 OHS + 4 Snatch Push Press 40,50,60,70,75,50,50 B: One arm db press up to 1×16,20,25,30,35 fail on left C: Two arm db press every 90s 30kgx3x4set, 35kgx3 reps D: one arm db press every 90s 30kgx3x2set, 32kgx3 reps So extremely weak in db/kb press One hour of contemplation whether to do metcon or not… Did a little gymnastic work in between, some wall balls, some DUs, squat cleans etc. Finally did something E: 3 rounds not for time 5 strict mu 10m prowler 90kg 10m prowler lower handles […]

    Continue Reading...

  • 7th day of training. With Jonas Sundquist and Viktor. A: Snatch 2×40,50,60,70,80,87.5,95Fail Started over 2×80,90,95,1×100 2nd fail. Reramping works like a charm. B: Front Squat 2×60,80,100,120,1×130,4×140,3×130,120 4×140 felt solid. Session one done! If I was overtrained two days ago how can I be strong today with no rest huh ? I have been eating like crazy for two days. Thats it. Keep your energy intake optimal peeps! Session two Just a quickie Snatch Grip SLDL + Snatch DL + Snatch Pull 50,80,110kg x 3set I cant really train my posterior without my hip going nuts so I keep to low […]

    Fuck overtraining

    7th day of training. With Jonas Sundquist and Viktor. A: Snatch 2×40,50,60,70,80,87.5,95Fail Started over 2×80,90,95,1×100 2nd fail. Reramping works like a charm. B: Front Squat 2×60,80,100,120,1×130,4×140,3×130,120 4×140 felt solid. Session one done! If I was overtrained two days ago how can I be strong today with no rest huh ? I have been eating like crazy for two days. Thats it. Keep your energy intake optimal peeps! Session two Just a quickie Snatch Grip SLDL + Snatch DL + Snatch Pull 50,80,110kg x 3set I cant really train my posterior without my hip going nuts so I keep to low […]

    Continue Reading...

  • With Flank the Gorilla push/pull icon. Flank in his fifth set of Press 80kg x 3reps. A: Push Jerk, got 100kg x 4 reps after some HTFU and misses. Continued with Split Jerk and got a double at 120kg with me. Satisifed since I have not lifted more than 110kg since before Regionals. I have focused on the Push Jerk which translates very little to a Split Jerk 15-20% heavier. Flank did 5 x 120kg in the Split Jerk. Very impressive. Aha! It is my back foot! B1: Press 70kg x 3 x 5set, never a doubt that I would […]

    Flank beach 2013

    With Flank the Gorilla push/pull icon. Flank in his fifth set of Press 80kg x 3reps. A: Push Jerk, got 100kg x 4 reps after some HTFU and misses. Continued with Split Jerk and got a double at 120kg with me. Satisifed since I have not lifted more than 110kg since before Regionals. I have focused on the Push Jerk which translates very little to a Split Jerk 15-20% heavier. Flank did 5 x 120kg in the Split Jerk. Very impressive. Aha! It is my back foot! B1: Press 70kg x 3 x 5set, never a doubt that I would […]

    Continue Reading...

  • Weighed 89kg this morning, season low, had a bad feeling about that. The mirror said “Skinny bastard”. Maybe I jinxed myself already at breakfast. With Lukas and Viktor again! Viktor in good spirits A: 3-pos Snatch  40,50,60,70,80,85,90(F 3rd),95(F 2nd), 80,80 Not too bad considering the volume! B: 3-pos Power Clean worked up to 100kg, failed 2nd hang below knee into a Squat Clean at 110kg, gaahhhhh, 90, 90kg C: HBBS – Here my energy was out. 5×50,90,3×130, 1×150, 1×140, GAH!, 3×130, 3×140,3×145,1×150 Was very pissed here.. Started over after 15min break. On the minute 1-2 reps of 1 1/4 HBBS […]

    Fuck Salmon, Pizza here we come

    Weighed 89kg this morning, season low, had a bad feeling about that. The mirror said “Skinny bastard”. Maybe I jinxed myself already at breakfast. With Lukas and Viktor again! Viktor in good spirits A: 3-pos Snatch  40,50,60,70,80,85,90(F 3rd),95(F 2nd), 80,80 Not too bad considering the volume! B: 3-pos Power Clean worked up to 100kg, failed 2nd hang below knee into a Squat Clean at 110kg, gaahhhhh, 90, 90kg C: HBBS – Here my energy was out. 5×50,90,3×130, 1×150, 1×140, GAH!, 3×130, 3×140,3×145,1×150 Was very pissed here.. Started over after 15min break. On the minute 1-2 reps of 1 1/4 HBBS […]

    Continue Reading...

  • With Lukas and Viktor, dreamteam ? A: Push Jerk BN 4 x 40,50,60,70,80,90,100,105kg,95kg,90kg I suck! Lukas 4 x 120kg! B: Jerk Grip OHS – play 40-50kg C1: Press 3×40,50,60,1×65,6x70kg,5×65,60kg Ah 6x70kg, getting back in the press game, fuck light weight reps for form only. A little tendency to lean back but at least 4 reps were very good. The back-offs at 65kg and 60kg I maintained good form. C2: 4 Wide Pronated Pull-ups 18kg + 6 BF CTB x 5set Very heavy to do wide PU. Perfect combo with BF though, felt like a primer. D1: 4 EROM HSPU + […]

    Kip everything

    With Lukas and Viktor, dreamteam ? A: Push Jerk BN 4 x 40,50,60,70,80,90,100,105kg,95kg,90kg I suck! Lukas 4 x 120kg! B: Jerk Grip OHS – play 40-50kg C1: Press 3×40,50,60,1×65,6x70kg,5×65,60kg Ah 6x70kg, getting back in the press game, fuck light weight reps for form only. A little tendency to lean back but at least 4 reps were very good. The back-offs at 65kg and 60kg I maintained good form. C2: 4 Wide Pronated Pull-ups 18kg + 6 BF CTB x 5set Very heavy to do wide PU. Perfect combo with BF though, felt like a primer. D1: 4 EROM HSPU + […]

    Continue Reading...

  • With Lukas and Viktor. Lukas moaning about technique and as soon he stopped worrying about that he performed good. A: 3-pos Power Snatch (above knee, below knee, floor) 40,40,50,60,70,80,85kg,80,70kg Starting to suck less. B: 3-pos Clean (above knee, below knee, floor) 60-70-80-90-100-110-120kg I am a master of saving failed cleans C: HBBS 6x150kg, 5x140kg, 130kg Pretty happy to knock out six reps at 150kg after the heavy clean. D: 1 1/4 HBBS 3×60, 80, 100, 120, 130, 140kg WTF!? Apparently my 1RM suck… E: amrap 40min 15 kbs 24kg 10m walking lunges 24kg kb 10m backward WL 24kg kb 10m […]

    Cleaning Comedy

    With Lukas and Viktor. Lukas moaning about technique and as soon he stopped worrying about that he performed good. A: 3-pos Power Snatch (above knee, below knee, floor) 40,40,50,60,70,80,85kg,80,70kg Starting to suck less. B: 3-pos Clean (above knee, below knee, floor) 60-70-80-90-100-110-120kg I am a master of saving failed cleans C: HBBS 6x150kg, 5x140kg, 130kg Pretty happy to knock out six reps at 150kg after the heavy clean. D: 1 1/4 HBBS 3×60, 80, 100, 120, 130, 140kg WTF!? Apparently my 1RM suck… E: amrap 40min 15 kbs 24kg 10m walking lunges 24kg kb 10m backward WL 24kg kb 10m […]

    Continue Reading...

  • Session one While Hanna was working out and kids ran around naked and crazy >> sunny weather. A: KB one arm press 5/5 x 12,16,20,24kg, 3/3x32kg, 8/8x24kg, 12/12x24kg So weak in kb presses. B: Strict CTB pronated wide grip 5x4set Damn good exercise, so weak the last bit to the chest. Extra weight not needed for now to get a dose response. Session two After 5 hours of (sun-)bathing A1: 2 Push Press + 2 Push Jerk 40,50,60,70,80,90,100,60kg A2: 1 Rope Climb 4m no feet + 1 with feet x 6 set. Brilliant, almost good form. B: Some close grip […]

    Them goats must die

    Session one While Hanna was working out and kids ran around naked and crazy >> sunny weather. A: KB one arm press 5/5 x 12,16,20,24kg, 3/3x32kg, 8/8x24kg, 12/12x24kg So weak in kb presses. B: Strict CTB pronated wide grip 5x4set Damn good exercise, so weak the last bit to the chest. Extra weight not needed for now to get a dose response. Session two After 5 hours of (sun-)bathing A1: 2 Push Press + 2 Push Jerk 40,50,60,70,80,90,100,60kg A2: 1 Rope Climb 4m no feet + 1 with feet x 6 set. Brilliant, almost good form. B: Some close grip […]

    Continue Reading...

  • Had too much fun two days in a row, affected training. Whenever I rest I tend to get drunk, good recovery. A: Hang Snatch 2×40,50,60,70,80F,80F,80,85F,85,90F,90,80 WTF, the lockout was just not there. Glad I continued up to 90 though, was thinking of calling it a day. B: Shankle Complex 60-80-100-110kg C: Front Squat 1x120kg, 3x135kg D: 1 1/4 Front Squat 120kg x 3x2set E: Deadlift 5×100,130,160,180,195kg Going to beat that next week. A little rowing. Have no energy for real conditioning today. A lie 5min row @ 2:00 15 x 30/30 @ < 1:40 10min row @ 1:55

    OL when hungover is a mess

    Had too much fun two days in a row, affected training. Whenever I rest I tend to get drunk, good recovery. A: Hang Snatch 2×40,50,60,70,80F,80F,80,85F,85,90F,90,80 WTF, the lockout was just not there. Glad I continued up to 90 though, was thinking of calling it a day. B: Shankle Complex 60-80-100-110kg C: Front Squat 1x120kg, 3x135kg D: 1 1/4 Front Squat 120kg x 3x2set E: Deadlift 5×100,130,160,180,195kg Going to beat that next week. A little rowing. Have no energy for real conditioning today. A lie 5min row @ 2:00 15 x 30/30 @ < 1:40 10min row @ 1:55

    Continue Reading...

  • Empty. Holiday slackers. Say. No. More. A: Push Jerk 4×40,50,60,70,80,90,100,95,90 Feeling better and better. B: 1 1/4 pretty narrow OHS x 2 + 4 Snatch PP for mobility 40,40,50,60,70,60,50 C1: Press 3×40,50,60,3x65kgx8set! C2: WCTB sup grip 14kg x 3 x 5set Really working the press now. Felt solid today. Could maintain form all the way. D: MU transition x 3 x 3set, last set 9 strict ring dips E: Jerk support 3s 80kgx5x3set Very good exercise! Entire midline got worked. F: split jerk 60kg x 3 x3set The bar was racked… Had to jerk it. G: 10min jog… Wanted to […]

    Press/pull is active rest

    Empty. Holiday slackers. Say. No. More. A: Push Jerk 4×40,50,60,70,80,90,100,95,90 Feeling better and better. B: 1 1/4 pretty narrow OHS x 2 + 4 Snatch PP for mobility 40,40,50,60,70,60,50 C1: Press 3×40,50,60,3x65kgx8set! C2: WCTB sup grip 14kg x 3 x 5set Really working the press now. Felt solid today. Could maintain form all the way. D: MU transition x 3 x 3set, last set 9 strict ring dips E: Jerk support 3s 80kgx5x3set Very good exercise! Entire midline got worked. F: split jerk 60kg x 3 x3set The bar was racked… Had to jerk it. G: 10min jog… Wanted to […]

    Continue Reading...

  • Like all other CF:ers I need a one arm handstand picture. I was tempted to do this naked. A: 1 Hang Snatch above knee + 1 Hang Snatch below knee + 2 Snatch – Heavy not max then 95% x 4, 90% x 4 40-50-60-70-80-75-70kg B: 1 Hang Power Clean above knee + 1 Hang Power Clean below knee + 2 Power Clean – Heavy not max then 95% x 4, 90% x 4 60-80-95-105-100-95kg C: High Bar Back squat – 100% of Mon’s heavy 5 x 3 x 5set 3×60-90-120-140x3x5set Apparently I CAN squat deeper. I filmed my first […]

    Volume continues

    Like all other CF:ers I need a one arm handstand picture. I was tempted to do this naked. A: 1 Hang Snatch above knee + 1 Hang Snatch below knee + 2 Snatch – Heavy not max then 95% x 4, 90% x 4 40-50-60-70-80-75-70kg B: 1 Hang Power Clean above knee + 1 Hang Power Clean below knee + 2 Power Clean – Heavy not max then 95% x 4, 90% x 4 60-80-95-105-100-95kg C: High Bar Back squat – 100% of Mon’s heavy 5 x 3 x 5set 3×60-90-120-140x3x5set Apparently I CAN squat deeper. I filmed my first […]

    Continue Reading...