Archive for August, 2013

  • Day one of Solid Open done. Impressed by the performance of the field! I am performing at about my expectations but it does not matter when the field is so good Event 1: Burpees, 18th place Kept the pace pretty easy and increased in the end. Event 2: Farmers walk, C&J and sprint 13th place. Overall 13th, my worst swedish comp so far placement wise but hey 12 weeks of OL-focus don’t really build Stamina Onwards!

    Impressed

    Day one of Solid Open done. Impressed by the performance of the field! I am performing at about my expectations but it does not matter when the field is so good Event 1: Burpees, 18th place Kept the pace pretty easy and increased in the end. Event 2: Farmers walk, C&J and sprint 13th place. Overall 13th, my worst swedish comp so far placement wise but hey 12 weeks of OL-focus don’t really build Stamina Onwards!

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  • Wanted to loosen up the body after a long day at the office. Went down to Solid and they released event 4 right after my warmup. Perfect since I then could test to Snatch with my running shoes. No misses at all but a bit awkward to Snatch while standing in the bed. Finished off with a few 9meter handstand walks and handstands. I think I will not come last in the comp at least

    Final prep

    Wanted to loosen up the body after a long day at the office. Went down to Solid and they released event 4 right after my warmup. Perfect since I then could test to Snatch with my running shoes. No misses at all but a bit awkward to Snatch while standing in the bed. Finished off with a few 9meter handstand walks and handstands. I think I will not come last in the comp at least

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  • Andreas Stenberg said that I look tired. Food for thought. Did a few Snatches 40-50kg then Solid Open Event 2. Had good pace on the C&J but lousy pace on the farmers walk. 8:27 with about RPE 8. Gonna crush this one in two days.

    Light so light

    Andreas Stenberg said that I look tired. Food for thought. Did a few Snatches 40-50kg then Solid Open Event 2. Had good pace on the C&J but lousy pace on the farmers walk. 8:27 with about RPE 8. Gonna crush this one in two days.

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  • Woke up in the middle of the night with hip pain in the glute med area. Cause of pain? Litfing the leg… Functional A: Snatch Complex 3-4 reps pauses around the knee x 40-70kg Focus toes and knees absolutely straight forward. B: 30 burpee mu for time 5:48 PR with 20 secs. Nice the day after 81 burpees. C: 3 rft rpe 7-8 10 ohs 42,5kg 20 du 250m row 6:22, rpe 7,5 D: 10mins locomotion cond OMG duck walk and lizard walk is building up lactic acid fast! Good shit

    Hip rehab continues

    Woke up in the middle of the night with hip pain in the glute med area. Cause of pain? Litfing the leg… Functional A: Snatch Complex 3-4 reps pauses around the knee x 40-70kg Focus toes and knees absolutely straight forward. B: 30 burpee mu for time 5:48 PR with 20 secs. Nice the day after 81 burpees. C: 3 rft rpe 7-8 10 ohs 42,5kg 20 du 250m row 6:22, rpe 7,5 D: 10mins locomotion cond OMG duck walk and lizard walk is building up lactic acid fast! Good shit

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  • Hip is exhausted, using this week as barbell deload. Did the Solid Open Event 1 WOD today. Yay burpees. Amrap 6 min Burpees On the minute: Min 1: 3/5 mu or 30 airsquats as legit sub (no sub for gents) Min 2: 4 Boxjump (70/60cm) Min 3: 5 toes to bar Min 4: 6 CTB pullups/pullups Min 5: 7 KB swing (32/24 kg) Score: 81 with a few no-reps and fuckups. Not too good but not too bad. Actually guessed 80 before the WOD. Strong painkillers right now, tomorrow soft work.

    Burpees as hip deload

    Hip is exhausted, using this week as barbell deload. Did the Solid Open Event 1 WOD today. Yay burpees. Amrap 6 min Burpees On the minute: Min 1: 3/5 mu or 30 airsquats as legit sub (no sub for gents) Min 2: 4 Boxjump (70/60cm) Min 3: 5 toes to bar Min 4: 6 CTB pullups/pullups Min 5: 7 KB swing (32/24 kg) Score: 81 with a few no-reps and fuckups. Not too good but not too bad. Actually guessed 80 before the WOD. Strong painkillers right now, tomorrow soft work.

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  • Apparently stiff right ankle. Since fixing it seems to be first priority in fixing the hip I did a workout challenging ankle flexion. Barefooted “Knee and ankle conditioning” 20min 250m row 10 assisted narrow stance squats focus ankle flexion 5/5 assisted pistols, focus ankle flexion 10/10 bulgarian split squats 5meter duck walk, focus to roll on the entire foot. 4,5 rounds, sweaty. Joints very warm. Win.

    Squat Clinic

    Apparently stiff right ankle. Since fixing it seems to be first priority in fixing the hip I did a workout challenging ankle flexion. Barefooted “Knee and ankle conditioning” 20min 250m row 10 assisted narrow stance squats focus ankle flexion 5/5 assisted pistols, focus ankle flexion 10/10 bulgarian split squats 5meter duck walk, focus to roll on the entire foot. 4,5 rounds, sweaty. Joints very warm. Win.

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  • Finally found a remedy to squat pain free today. Basically any squat variation which put as little stress as possible on the left adductor. Hip width, toes forward work as well as wider but then my toes tend to rotate out due to ankle flexibility. I therefore need to remake my squat and mobilize the right ankle like crazy. A: Snatch w pause at knee + Hang Snatch 80,85,90,95 B: Hang Snatch 100, 105F, 80,85,90,95,100,1+1Fx105, 107.5F, 110F     C: Front Squat 80kg x 5, 95kg x 5 x 5set Focusing on acceleration. Narrow foot snane     D: A […]

    Evreka

    Finally found a remedy to squat pain free today. Basically any squat variation which put as little stress as possible on the left adductor. Hip width, toes forward work as well as wider but then my toes tend to rotate out due to ankle flexibility. I therefore need to remake my squat and mobilize the right ankle like crazy. A: Snatch w pause at knee + Hang Snatch 80,85,90,95 B: Hang Snatch 100, 105F, 80,85,90,95,100,1+1Fx105, 107.5F, 110F     C: Front Squat 80kg x 5, 95kg x 5 x 5set Focusing on acceleration. Narrow foot snane     D: A […]

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  • A: Snatch 3×40, 50, 60, 70, 2×80, 1×85, 90, 95, 100, 105F, 80, 85, 90, 95, 100, 105F I have rolled out the bar in the start a bit to get a better bar path and back at the knees. This messes a little with timing. Need to roll it in again and work out to the toes slower. B: conditioning 500m row 15 kb snatch 24kg l 15 kb snatch 24kg r 30 goblet squat 24kg 100m run 15 muscle up 500m run 10:20 Knee pain. That is all

    Messy

    A: Snatch 3×40, 50, 60, 70, 2×80, 1×85, 90, 95, 100, 105F, 80, 85, 90, 95, 100, 105F I have rolled out the bar in the start a bit to get a better bar path and back at the knees. This messes a little with timing. Need to roll it in again and work out to the toes slower. B: conditioning 500m row 15 kb snatch 24kg l 15 kb snatch 24kg r 30 goblet squat 24kg 100m run 15 muscle up 500m run 10:20 Knee pain. That is all

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  • How hard can it really be to sleep properly when you have no sleeping issues other than actually go to bed in time? This is not a whiny post but goddamn it is so stupid and I am not a stupid man. Shape up! A: Jerk 5×60, 4×60, 3×70, 2×80, 90, 100, 110, 1×115, 115, 120, 125F, 125, 130, 135F, 135, 140F I was so off coordination wise, the miss at 125 was a pure focusing issue. This sums it up   B: Taaaada Snatch! Snatch + High Hang Snatch + 1+3×40,50,60,70 1+2 x 80, 1+1 x 85kg Noticed that […]

    Sleep better stupid!

    How hard can it really be to sleep properly when you have no sleeping issues other than actually go to bed in time? This is not a whiny post but goddamn it is so stupid and I am not a stupid man. Shape up! A: Jerk 5×60, 4×60, 3×70, 2×80, 90, 100, 110, 1×115, 115, 120, 125F, 125, 130, 135F, 135, 140F I was so off coordination wise, the miss at 125 was a pure focusing issue. This sums it up   B: Taaaada Snatch! Snatch + High Hang Snatch + 1+3×40,50,60,70 1+2 x 80, 1+1 x 85kg Noticed that […]

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  • Really tired today. Guess work makes that to you when you sleep 30-60mins less. Must fix. Sleeping early tonight. No training buddies today since the bastards did some slacker workout and decided to take an early lunch. Glute activation A: Clean from blocks at knee 3×50,50,70,70,2×80,90,100 Gosh I suck at cleaning from blocks! B: Clean from floor 110kg x 2 x 5set Since I have started to suck at these I refuse to go heavy. Instead doing more and better sets at my trigger weight. C: Clean Panda Pull from blocks at knee 110kg x 3 x 3 D: Snatch […]

    Snatching again and CrossFit is hard

    Really tired today. Guess work makes that to you when you sleep 30-60mins less. Must fix. Sleeping early tonight. No training buddies today since the bastards did some slacker workout and decided to take an early lunch. Glute activation A: Clean from blocks at knee 3×50,50,70,70,2×80,90,100 Gosh I suck at cleaning from blocks! B: Clean from floor 110kg x 2 x 5set Since I have started to suck at these I refuse to go heavy. Instead doing more and better sets at my trigger weight. C: Clean Panda Pull from blocks at knee 110kg x 3 x 3 D: Snatch […]

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  • Lower back really tired from yesterdays workout. Dunno why but guess it has to do with using a barbell in the Conditioning and perhaps the Pause Snatch. A: Jerk 2 x 60, 70, 80, 90, 100, 110, 1×120, 125, 130F, 130F, GAH WTF¤%¤&¤%&%¤!, 100, 110, 115, 120, 125, 130, 135, 137.5F Re-ramping for the win. Did the 100-120 in 3mins. 135kg however is 10kg below max, lacked power and back strength which I think is due to the high rep front squatting yesterday. Anyway not so angry since the re-ramp made me get more quality reps in. B: Ladder 5 […]

    Weak today and improving the Snatch

    Lower back really tired from yesterdays workout. Dunno why but guess it has to do with using a barbell in the Conditioning and perhaps the Pause Snatch. A: Jerk 2 x 60, 70, 80, 90, 100, 110, 1×120, 125, 130F, 130F, GAH WTF¤%¤&¤%&%¤!, 100, 110, 115, 120, 125, 130, 135, 137.5F Re-ramping for the win. Did the 100-120 in 3mins. 135kg however is 10kg below max, lacked power and back strength which I think is due to the high rep front squatting yesterday. Anyway not so angry since the re-ramp made me get more quality reps in. B: Ladder 5 […]

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  • Hip is better. Done some glute practice since Saturday which seems to improve the hip. I have avoided stretching the hip flexors to not irritate the area further. Training partner: Jonas Flank a.k.a Mr Snatch Broad Jump Glute activation A: Snatch w pause at knee 3×40, 50, 60, 2×70, 80, 1×85, 90, 95, 100F, 80, 85, 90, 95, 100PR, 102.5PR, 105PR, 107.5F, 107.5F The entire re-ramp 80-100kg was done in less than 5-6mins. It is so easy to see what is going on at 107.5. I do not finish the lift. Guess I got tired after all. The pause at […]

    Snatch and Glutes

    Hip is better. Done some glute practice since Saturday which seems to improve the hip. I have avoided stretching the hip flexors to not irritate the area further. Training partner: Jonas Flank a.k.a Mr Snatch Broad Jump Glute activation A: Snatch w pause at knee 3×40, 50, 60, 2×70, 80, 1×85, 90, 95, 100F, 80, 85, 90, 95, 100PR, 102.5PR, 105PR, 107.5F, 107.5F The entire re-ramp 80-100kg was done in less than 5-6mins. It is so easy to see what is going on at 107.5. I do not finish the lift. Guess I got tired after all. The pause at […]

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  • A bit hungover but thanks to my super girlfriend my training got postponed from 10 to 12 which made a whole difference I think. Training partner for today: David Ohlsson A: Snatch 3 x 40, 40, 50, 60, 70, 2 x 80, 1 x 85, 90, 95, 100, 1+1F x 105, 1×95, 100, 2x105PR So one fail, re-ramp and PR, that is great. The technique felt a bit off especially in the receive and stand part. Standing was a bit heavy due to unstable shoulders. B: C&J 2 x 60, 70, 80, 90, 100, 110, 120, 125F Got blackout symptoms […]

    Snatch keep on rocking

    A bit hungover but thanks to my super girlfriend my training got postponed from 10 to 12 which made a whole difference I think. Training partner for today: David Ohlsson A: Snatch 3 x 40, 40, 50, 60, 70, 2 x 80, 1 x 85, 90, 95, 100, 1+1F x 105, 1×95, 100, 2x105PR So one fail, re-ramp and PR, that is great. The technique felt a bit off especially in the receive and stand part. Standing was a bit heavy due to unstable shoulders. B: C&J 2 x 60, 70, 80, 90, 100, 110, 120, 125F Got blackout symptoms […]

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  • Good sleep, went up before everyone and drank coffee. A: Pause Jerk + Jerk 60, 70, 80, 90, 100, 110, 115, 120, 125, 130F WTF but… I must mobilize more before, had issues locking out. Look at the image. B: Complex Ladder 70kg – 105kg with 5kg steps every 90s Failed the Push press at 110kg, no legs or breath left. C: 20min conditioning 4 Split Snatch 50kg/35kg alternate legs 2 Power Snatch 50kg/35kg 4 OH Lunges 50kg/35kg 25 DU Row 500m 5 + 80m row. Very nice conditioning combination! Ate food and then did some Klokov presses which was […]

    Good and light session

    Good sleep, went up before everyone and drank coffee. A: Pause Jerk + Jerk 60, 70, 80, 90, 100, 110, 115, 120, 125, 130F WTF but… I must mobilize more before, had issues locking out. Look at the image. B: Complex Ladder 70kg – 105kg with 5kg steps every 90s Failed the Push press at 110kg, no legs or breath left. C: 20min conditioning 4 Split Snatch 50kg/35kg alternate legs 2 Power Snatch 50kg/35kg 4 OH Lunges 50kg/35kg 25 DU Row 500m 5 + 80m row. Very nice conditioning combination! Ate food and then did some Klokov presses which was […]

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  • Hip tiny bit better. Very good warmup today, need to take care of that hip. A: Snatch 3×40, 40, 50, 60, 70, 80, 2×85, 1×90, 95, 3x100PR, 1+1Fx105kg Changed angles a tiny bit to even more upright start. Need to pull a bit tighter and really finish. Thinking of ditching the straightening of the legs since it imposes a risk of changing the starting position. Satisfied, felt like I could have done at least another rep at 100kg. B: Clean 3×60, 80, 90, 100, 2×110, 117.5, 2×122.5 What Ive gained in Snatch I have stalled in the Clean. Lousy technique! […]

    Snatch progress

    Hip tiny bit better. Very good warmup today, need to take care of that hip. A: Snatch 3×40, 40, 50, 60, 70, 80, 2×85, 1×90, 95, 3x100PR, 1+1Fx105kg Changed angles a tiny bit to even more upright start. Need to pull a bit tighter and really finish. Thinking of ditching the straightening of the legs since it imposes a risk of changing the starting position. Satisfied, felt like I could have done at least another rep at 100kg. B: Clean 3×60, 80, 90, 100, 2×110, 117.5, 2×122.5 What Ive gained in Snatch I have stalled in the Clean. Lousy technique! […]

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  • Been at an amusement park all day. Good times for the family. Went to the gym at 21:00 and was there 21:05. Door locked WTF! I longed so much for Jerks that I could kill someone right there. Why the fuck do they close the door one hour before closing time ? I will ask about this. Not the first time. Went home very annoyed and it was getting pretty dark. I took the closed gym as a “Do not fuckup the hip” Omen and did a quick press/pull workout instead. A1: Press 5 x 40, 50, 60, 7 x […]

    Fastest workout ever

    Been at an amusement park all day. Good times for the family. Went to the gym at 21:00 and was there 21:05. Door locked WTF! I longed so much for Jerks that I could kill someone right there. Why the fuck do they close the door one hour before closing time ? I will ask about this. Not the first time. Went home very annoyed and it was getting pretty dark. I took the closed gym as a “Do not fuckup the hip” Omen and did a quick press/pull workout instead. A1: Press 5 x 40, 50, 60, 7 x […]

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  • Went to Chiro in the afternoon. Went from Zeb Macahan to Bruce Willis. I have finally understood what was the cause today. Eccentric hamstring loading in the lowering portion of the Hang Snatch. My hip have been on the edge of exploding for 7 days and today it had enough. It appears as well that the loading problem magnifies if I put out my knees in the eccentric phase. The glutes fires and it is too much for the left. Going to try to snatch from blocks instead of Hang and avoid all eccentrics for a while. Since I can […]

    Hip tester

    Went to Chiro in the afternoon. Went from Zeb Macahan to Bruce Willis. I have finally understood what was the cause today. Eccentric hamstring loading in the lowering portion of the Hang Snatch. My hip have been on the edge of exploding for 7 days and today it had enough. It appears as well that the loading problem magnifies if I put out my knees in the eccentric phase. The glutes fires and it is too much for the left. Going to try to snatch from blocks instead of Hang and avoid all eccentrics for a while. Since I can […]

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  • Good sleep. Good peeps at the gym, good circumstances. A: Snatch pause at knee 3×40, 50, 60, 70, 80, 1×85, 90, 2×95 failed 3rd B: Hang Snatch knee 3×80, 85, 90, 95kg After the last rep something happened. I could not stand up after sitting down for a minute. Tried to stretch it out. Nope. Pain. Disaster. The Snatch goes pretty well though… C: Leg press worked up to 5x250kg so embarrassing to do the leg press. Dunno what to do about the hip. If this continues I will loose training quality for real.

    Hip disaster

    Good sleep. Good peeps at the gym, good circumstances. A: Snatch pause at knee 3×40, 50, 60, 70, 80, 1×85, 90, 2×95 failed 3rd B: Hang Snatch knee 3×80, 85, 90, 95kg After the last rep something happened. I could not stand up after sitting down for a minute. Tried to stretch it out. Nope. Pain. Disaster. The Snatch goes pretty well though… C: Leg press worked up to 5x250kg so embarrassing to do the leg press. Dunno what to do about the hip. If this continues I will loose training quality for real.

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  • Yesterday ~21:30 Felt bad since I missed conditioning during the first session due to time. I have a family you know. After all I have a competition in 3 weeks. But what should I do which not required a big warmup and would tax tomorrows workout too much? I quickly came up with a circuit which on paper felt like “CrossFit Yoga” and would be perfect for my hip. 20min 500m row 10 Deep, bent knees Good mornings 40kg (turned out to be perfect weight) 10 Weighted unanchored straight leg, straight arms situps 25kg (too light, hard for breathing though) […]

    Snatching in the rain

    Yesterday ~21:30 Felt bad since I missed conditioning during the first session due to time. I have a family you know. After all I have a competition in 3 weeks. But what should I do which not required a big warmup and would tax tomorrows workout too much? I quickly came up with a circuit which on paper felt like “CrossFit Yoga” and would be perfect for my hip. 20min 500m row 10 Deep, bent knees Good mornings 40kg (turned out to be perfect weight) 10 Weighted unanchored straight leg, straight arms situps 25kg (too light, hard for breathing though) […]

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  • Slept 8,5 hours. Hip is better, not good though. Bodyweight 92kg. Training partners Viktor and Jonas S. A: Snatch 3×40, 40, 2×50, 50, 60, 70, 75, 80Fail!!!!, 80, 85, 90 1+1F, 2×70, 80, 90, 95, 100PR Re-ramping is king. I am consistently hitting 100kg almost every session and the nr of misses have dropped significantly the last month. The Snatch will keep going up for a while longer I think. B: C&J time capped to 12mins 2 x 60, 80, 100, 110, 117,5F, 117,5 My high heels disturb toe action of the rear foot so sometimes the heel drop in […]

    Consistency

    Slept 8,5 hours. Hip is better, not good though. Bodyweight 92kg. Training partners Viktor and Jonas S. A: Snatch 3×40, 40, 2×50, 50, 60, 70, 75, 80Fail!!!!, 80, 85, 90 1+1F, 2×70, 80, 90, 95, 100PR Re-ramping is king. I am consistently hitting 100kg almost every session and the nr of misses have dropped significantly the last month. The Snatch will keep going up for a while longer I think. B: C&J time capped to 12mins 2 x 60, 80, 100, 110, 117,5F, 117,5 My high heels disturb toe action of the rear foot so sometimes the heel drop in […]

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  • Hip and back felt terrible today. Training partner: Lukas A: Pause Jerk + Jerk 40,60,80,90,100,110,115,120,125, 115, 110 Knee hurt a bit. Could not get under properly so balance sucked. B: Complex Ladder 5kg incr every 90s 3 hang power clean + 1 pp + 2 pj 60 to 100 then 1 pj at 105, at least I beat Lukas by 1 rep, all that matters A shit load of reps, 59 if I dont calc it wrong. C1: Klokov Press 5 x 40, 50, 55, 50, 10×45 C2: Bench supported row 5 x 70, 80, 80, 80 Probably should be […]

    Look at that old dude

    Hip and back felt terrible today. Training partner: Lukas A: Pause Jerk + Jerk 40,60,80,90,100,110,115,120,125, 115, 110 Knee hurt a bit. Could not get under properly so balance sucked. B: Complex Ladder 5kg incr every 90s 3 hang power clean + 1 pp + 2 pj 60 to 100 then 1 pj at 105, at least I beat Lukas by 1 rep, all that matters A shit load of reps, 59 if I dont calc it wrong. C1: Klokov Press 5 x 40, 50, 55, 50, 10×45 C2: Bench supported row 5 x 70, 80, 80, 80 Probably should be […]

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  • Hip felt a bit better but I took no chances so I warmed up properly for a few mins. Actually thats the truth. 2min of left split, 2min right split then full split with weight. Going for 60-80kg in the near future. Stay tuned. Sub max day. A: Clean 3 x 60, 80, 100, 110, 120, 115, 110 B: Hang Snatch 3 x 40, 50, 60, 70, 80, 90, 1 x 97,5 Failed 2nd, should have removed the big blue brace and just used a smaller brace for the Snatches. As you can see I don’t get full ROM in […]

    Squatting again

    Hip felt a bit better but I took no chances so I warmed up properly for a few mins. Actually thats the truth. 2min of left split, 2min right split then full split with weight. Going for 60-80kg in the near future. Stay tuned. Sub max day. A: Clean 3 x 60, 80, 100, 110, 120, 115, 110 B: Hang Snatch 3 x 40, 50, 60, 70, 80, 90, 1 x 97,5 Failed 2nd, should have removed the big blue brace and just used a smaller brace for the Snatches. As you can see I don’t get full ROM in […]

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  • Session 1 With Lukas. Today he found his dick! Handstand work A: Push Jerk + Split Jerk 60,70,80,90,100,110,115,120,125,110,115 Not so good… B: Complex Ladder 5kg incr every 90s 3 mid hang power snatch + 3 snatch pp 50, 55, 60, 65, 70, 75, 80, 2 hps @ 85kg 80kg light, 85kg very heavy for the grip! C: Press 10×60, 55, 50kg My triceps! While i pressed Lukas Muscle Snatched, nice one! D: Hang Snatch High pull flat footed 65kg x 3 x 6set Finished with one set of “Trapi” Some food then… 1 ton gravel 20m for time. 6mins Session […]

    Trapi

    Session 1 With Lukas. Today he found his dick! Handstand work A: Push Jerk + Split Jerk 60,70,80,90,100,110,115,120,125,110,115 Not so good… B: Complex Ladder 5kg incr every 90s 3 mid hang power snatch + 3 snatch pp 50, 55, 60, 65, 70, 75, 80, 2 hps @ 85kg 80kg light, 85kg very heavy for the grip! C: Press 10×60, 55, 50kg My triceps! While i pressed Lukas Muscle Snatched, nice one! D: Hang Snatch High pull flat footed 65kg x 3 x 6set Finished with one set of “Trapi” Some food then… 1 ton gravel 20m for time. 6mins Session […]

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  • Session one Training partner for today: Lukas Högberg A: Snatch w pause at knee 3×40,40,50,60,70,80,90F,80,90,1×95,3×90, 85 B: Snatch pull 3×85, 100, 110, 120, 130 C: Started with Hang Clean but aborted at 100kg since I’ve coached Lukas for 2 hours to find where his dick’s at. So tired mentally, no will-power left. If I knew what would come I sure as hell would have cleaned and squatted here! Session two I shoveled gravel for two hours which apparently fucked up my hip very bad. Zeb Macahan and I we are now buddies. Warmed up the hip for one hour with […]

    Coaching Gorillas

    Session one Training partner for today: Lukas Högberg A: Snatch w pause at knee 3×40,40,50,60,70,80,90F,80,90,1×95,3×90, 85 B: Snatch pull 3×85, 100, 110, 120, 130 C: Started with Hang Clean but aborted at 100kg since I’ve coached Lukas for 2 hours to find where his dick’s at. So tired mentally, no will-power left. If I knew what would come I sure as hell would have cleaned and squatted here! Session two I shoveled gravel for two hours which apparently fucked up my hip very bad. Zeb Macahan and I we are now buddies. Warmed up the hip for one hour with […]

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  • Four days of very little training and a lot of car riding have made my knees and back very stiff. Made a puny attempt to train today. Session one WU: 1k row + lots of push jerk @ 20kg A: Push Jerk TnG 5×40,50,60,70,80,90,100 B: Hang Power Snatch 5×40,50,60,70kg Then Hanna called “please feed the kids” okidoki, yes massa. Session two No warmup at all, straight from bed after bedding Wilma. 3 x 4min 10 Strict HSPU 10 Strict Pronated PU AMMAP row Rest 3min 770m, 837m, 897m (1:44) Used first round as somewhat a warmup, last round was pretty […]

    Restart the engine

    Four days of very little training and a lot of car riding have made my knees and back very stiff. Made a puny attempt to train today. Session one WU: 1k row + lots of push jerk @ 20kg A: Push Jerk TnG 5×40,50,60,70,80,90,100 B: Hang Power Snatch 5×40,50,60,70kg Then Hanna called “please feed the kids” okidoki, yes massa. Session two No warmup at all, straight from bed after bedding Wilma. 3 x 4min 10 Strict HSPU 10 Strict Pronated PU AMMAP row Rest 3min 770m, 837m, 897m (1:44) Used first round as somewhat a warmup, last round was pretty […]

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