Archive for December, 2013

  • Lots of snow today. I would guess 15-20cm. We now have a snow depth of at least 80cm. My training mostly have consisted of challenging snow-mobile riding. My kid brother really is crazy but so goddamn skilled with all kind of vehicles. Near death experience every 10 mins or so Another quick session today. 20 rounds almost not for time 2 + 2 Clean and Press 32kg KB 4 Deadlift 110kg 4 pull-ups ~26min The strict presses were very challenging. Felt like 90% every rep. That shit just have to be good. 4 pull-ups actually was enough since the bar […]

    10 tons in the arctic

    Lots of snow today. I would guess 15-20cm. We now have a snow depth of at least 80cm. My training mostly have consisted of challenging snow-mobile riding. My kid brother really is crazy but so goddamn skilled with all kind of vehicles. Near death experience every 10 mins or so Another quick session today. 20 rounds almost not for time 2 + 2 Clean and Press 32kg KB 4 Deadlift 110kg 4 pull-ups ~26min The strict presses were very challenging. Felt like 90% every rep. That shit just have to be good. 4 pull-ups actually was enough since the bar […]

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  • Quick session at our wintercabin With a Scootersuit and a 130kg barbell 10min Pause Squat 10 very strict pushups 10 rounds and did 5 more squats as a finisher.

    -10 Degree Squats

    Quick session at our wintercabin With a Scootersuit and a 130kg barbell 10min Pause Squat 10 very strict pushups 10 rounds and did 5 more squats as a finisher.

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  • Status: Feeling good! With Mrs ICE at the gym. Ulrika already was done and cursed me for my rowing program A: Hang Clean – 40-60-80-90-100-110-115-120-125-130-135F My 2nd pull sucks. It is too much forward. I need some help here. B: In 12min 10 back squat 70kg, 80kg, 90kg… 5 EROM HSPU 15 cm I finished 10x120kg and 5 HSPU, sweaty! C: In team of 2 (with Malin) 3 Rounds of 10 x 15/10 kcal row, 5 each 50 Dips, alternate freely 50 Pull-ups, alternate freely 29:09min oh lord I am so empty now! Malin rowed very good as usual but […]

    Freeticket to unlimited consumption

    Status: Feeling good! With Mrs ICE at the gym. Ulrika already was done and cursed me for my rowing program A: Hang Clean – 40-60-80-90-100-110-115-120-125-130-135F My 2nd pull sucks. It is too much forward. I need some help here. B: In 12min 10 back squat 70kg, 80kg, 90kg… 5 EROM HSPU 15 cm I finished 10x120kg and 5 HSPU, sweaty! C: In team of 2 (with Malin) 3 Rounds of 10 x 15/10 kcal row, 5 each 50 Dips, alternate freely 50 Pull-ups, alternate freely 29:09min oh lord I am so empty now! Malin rowed very good as usual but […]

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  • Status: Shoulders and trapz wasted since yesterday. A very light session today. Good long warmup A: Back Jerk 5×40,50,60,70,80,90,100,110,120 A shit load of reps where I focused a lot on posture. Paused the last rep every set for 3-5s. B: 20min Zone 1 1000m Row + 20 tgu 16kg Very boring More mobility and SMR Hopefully fresh tomorrow!

    Coachable

    Status: Shoulders and trapz wasted since yesterday. A very light session today. Good long warmup A: Back Jerk 5×40,50,60,70,80,90,100,110,120 A shit load of reps where I focused a lot on posture. Paused the last rep every set for 3-5s. B: 20min Zone 1 1000m Row + 20 tgu 16kg Very boring More mobility and SMR Hopefully fresh tomorrow!

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  • Status: Pretty destroyed by three days of overconsumption, late nights and early mornings. Met up with Jaime and Malin today. Ulrika joined in on the party later on. First some handstand practice. Better and better. A: Hang Snatch up to 107.5kg with no fails. Fail at 110kg, abort. Had a timer set on 25mins to have energy left for conditioning. B: In 12mins Ladder GTOH 60,70,80… X 5 reps Bar MU x 5 reps Finished 5 GTOH at 100kg + 3 Bar MU Good shit! Really like the format. 23 bar mu and some gtohs as well. C: In team […]

    Friends matter

    Status: Pretty destroyed by three days of overconsumption, late nights and early mornings. Met up with Jaime and Malin today. Ulrika joined in on the party later on. First some handstand practice. Better and better. A: Hang Snatch up to 107.5kg with no fails. Fail at 110kg, abort. Had a timer set on 25mins to have energy left for conditioning. B: In 12mins Ladder GTOH 60,70,80… X 5 reps Bar MU x 5 reps Finished 5 GTOH at 100kg + 3 Bar MU Good shit! Really like the format. 23 bar mu and some gtohs as well. C: In team […]

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  • Lots of posts about how you should treat the food overload during the Holidays. I have no guilt during the consumption of half a pig but sure the day after when I wake up and feel like 20 years older. Therefor I did like 2×20-30min gymnastic sessions on Christmas and a 30min routine today. I f-cked the guilt (or the guilt f-cked me?). Something like this today 3 x 10/10 Banded Rows while Cycling 5 Bridge ups 5m hswalk 15 very strict pushups 20m lunges When done Bicepscurls w band Tricepspress w band Shoulder press w band + A lot […]

    Guilt free my ass

    Lots of posts about how you should treat the food overload during the Holidays. I have no guilt during the consumption of half a pig but sure the day after when I wake up and feel like 20 years older. Therefor I did like 2×20-30min gymnastic sessions on Christmas and a 30min routine today. I f-cked the guilt (or the guilt f-cked me?). Something like this today 3 x 10/10 Banded Rows while Cycling 5 Bridge ups 5m hswalk 15 very strict pushups 20m lunges When done Bicepscurls w band Tricepspress w band Shoulder press w band + A lot […]

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  • Woke up to a black house where nothing worked. Took 2-3 hours to fix it. Stress. A: Back Jerk up to 140kg B: Back Jerk with Wider Grip 70kg to 150 PR C: Push Press 2x123kg PR D: Hswalk 31m My brain was lost in space here. E: 12min 20 FS 75kg 7 MU 16 FS 90kg 7 MU 8 FS 105kg Times up… I had no will power left whatsovever to WOD. I even watched the timer count from 11:30 to 12. I sure needed a partner here. BUT! The muscle ups were easy! Feels like the strength work […]

    PR and the grumpiest man on the planet

    Woke up to a black house where nothing worked. Took 2-3 hours to fix it. Stress. A: Back Jerk up to 140kg B: Back Jerk with Wider Grip 70kg to 150 PR C: Push Press 2x123kg PR D: Hswalk 31m My brain was lost in space here. E: 12min 20 FS 75kg 7 MU 16 FS 90kg 7 MU 8 FS 105kg Times up… I had no will power left whatsovever to WOD. I even watched the timer count from 11:30 to 12. I sure needed a partner here. BUT! The muscle ups were easy! Feels like the strength work […]

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  • I really do hate long holidays since they tend to ruin my conditioning. Therefor I always feel like a wreck before they start since I know whats coming. Bringing the barbell to our winter cabin. For all of you who says that 5-7 days of rest is good for you, go f-ck yourself. It does not apply to me. It never did. Khalipa says that you should focus on your family and still he trains 14 double session days on and 1 off? Riiiiiight! I should contact his wifey and get the true story. Therefor some very easy aerobic training […]

    Holidays = anxiety

    I really do hate long holidays since they tend to ruin my conditioning. Therefor I always feel like a wreck before they start since I know whats coming. Bringing the barbell to our winter cabin. For all of you who says that 5-7 days of rest is good for you, go f-ck yourself. It does not apply to me. It never did. Khalipa says that you should focus on your family and still he trains 14 double session days on and 1 off? Riiiiiight! I should contact his wifey and get the true story. Therefor some very easy aerobic training […]

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  • Status: Emma woke up 6th day in a row at 6:15. NOT OK. With the gang at the gym. Stretching up Ulrika whos on week 3 of Rehab. She is on the right path finally

    Trapi trapi

    Status: Emma woke up 6th day in a row at 6:15. NOT OK. With the gang at the gym. Stretching up Ulrika whos on week 3 of Rehab. She is on the right path finally

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  • Status: Good sleep, feeling strong. A: High Bar back squat…. worked up to 3x140kg then aborted due to calf pain. Guess I need to take this serious or it might blow into a real injury. So pissed. I really wanted 3x180kg today since the squatting season is over. Guess I have to settle with 8x170kg. Instead of Clean and Jerk I continued with Jerk from blocks. B: Jerk – 5×60-3×80-3×90-2×100-2×110-1×115-120-125-130-135-140-145F I decided to work with fast Push+Dip since that is allowed in comps now as long as you do not oscillate the bar intentionally. I will start treating my full […]

    So easy to fool

    Status: Good sleep, feeling strong. A: High Bar back squat…. worked up to 3x140kg then aborted due to calf pain. Guess I need to take this serious or it might blow into a real injury. So pissed. I really wanted 3x180kg today since the squatting season is over. Guess I have to settle with 8x170kg. Instead of Clean and Jerk I continued with Jerk from blocks. B: Jerk – 5×60-3×80-3×90-2×100-2×110-1×115-120-125-130-135-140-145F I decided to work with fast Push+Dip since that is allowed in comps now as long as you do not oscillate the bar intentionally. I will start treating my full […]

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  • Status Still have not fixed my sleeping skills. Will I ever? Recovery day with Viktor * CMJ test 41, 42, 42cm * mobility drills * Hswalk 28m, 22m * Muscle Snatch 40kg x 5 x 3 * Hang Snatch High Pull Flat footed + 1 Hang Power Snatch 40kg x 3 set * pistol training * 20min Z1 20m spiderman lunge 10m Lizard walk 8/8 kb snatch 16kg 500m row Direct into 20min 20m Duck walk 12 kb swing 24kg Row 500m Good stuff

    Treat your active rest like active rest

    Status Still have not fixed my sleeping skills. Will I ever? Recovery day with Viktor * CMJ test 41, 42, 42cm * mobility drills * Hswalk 28m, 22m * Muscle Snatch 40kg x 5 x 3 * Hang Snatch High Pull Flat footed + 1 Hang Power Snatch 40kg x 3 set * pistol training * 20min Z1 20m spiderman lunge 10m Lizard walk 8/8 kb snatch 16kg 500m row Direct into 20min 20m Duck walk 12 kb swing 24kg Row 500m Good stuff

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  • Status Woke up 06:00 for no reason. Lots of coffee. A: Clean + 3-4 Jerks 40-100kg Olavi helped out with my Jerk today. I apparently collapse a bit already at 80-90kg. Deliberate practice every rep! I managed to fix it after he gave me instruction but apparently I need coaching on every rep. Stopped at 100kg since my ankle hurts. Metcon time with Malin

    Metcon season has begun

    Status Woke up 06:00 for no reason. Lots of coffee. A: Clean + 3-4 Jerks 40-100kg Olavi helped out with my Jerk today. I apparently collapse a bit already at 80-90kg. Deliberate practice every rep! I managed to fix it after he gave me instruction but apparently I need coaching on every rep. Stopped at 100kg since my ankle hurts. Metcon time with Malin

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  • Status: Fell asleep at 02:30 AM, go figure! This is the first week of a new workout format which mostly looks like this: Day 1: Hard, Aerobic Day 2: Easy Long Zone 1 Day 3: Hard, Aerobic Day4: Very Easy Long Zone 1 Day 5: Hard, Lactic Day 6: Moderate, Aerobic Day 7: Rest Today 40min 1000m row ~2:15 pace 5 Bridge Ups 5-7s hold 5-8m hswalk 3 Hang Snatch high pull 40kg 3 Hang muscle snatch 40kg 3 1/4 Pause 10s OHS 40kg 15m Horse Walk Got more and more flexible during the workout. Super. Then 10min 8/8 Kb […]

    The new format feels good

    Status: Fell asleep at 02:30 AM, go figure! This is the first week of a new workout format which mostly looks like this: Day 1: Hard, Aerobic Day 2: Easy Long Zone 1 Day 3: Hard, Aerobic Day4: Very Easy Long Zone 1 Day 5: Hard, Lactic Day 6: Moderate, Aerobic Day 7: Rest Today 40min 1000m row ~2:15 pace 5 Bridge Ups 5-7s hold 5-8m hswalk 3 Hang Snatch high pull 40kg 3 Hang muscle snatch 40kg 3 1/4 Pause 10s OHS 40kg 15m Horse Walk Got more and more flexible during the workout. Super. Then 10min 8/8 Kb […]

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  • The worst part of the mancold might be over for now. Still fat and slow though. Lots of mobility in both sessions today. Bridges, pause Overhead Squats etc. Session one With Lanner at Solid. A: Back Squat – Up to a 8x170kg Seriously starting to get strong in this exercise.     B: Hang Clean and Jerk 40-60-80-100-110-120-130F(Clean)-130-137.5F(Clean)-4×80-4×80-4×80 Session two With Max at Solid so much people on the platform. Starting to get annoyed but got over it. A: 5 Rounds 1 Clean + 3 Push press 90kg + 3 Weighted CTB Pull-Ups 20kg – About 7mins 30sec. Knee hurt […]

    You can’t beat me mancold

    The worst part of the mancold might be over for now. Still fat and slow though. Lots of mobility in both sessions today. Bridges, pause Overhead Squats etc. Session one With Lanner at Solid. A: Back Squat – Up to a 8x170kg Seriously starting to get strong in this exercise.     B: Hang Clean and Jerk 40-60-80-100-110-120-130F(Clean)-130-137.5F(Clean)-4×80-4×80-4×80 Session two With Max at Solid so much people on the platform. Starting to get annoyed but got over it. A: 5 Rounds 1 Clean + 3 Push press 90kg + 3 Weighted CTB Pull-Ups 20kg – About 7mins 30sec. Knee hurt […]

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  • Yesterdays session Was supposed to be recovery but turned out to tax me harder than a RPE +8 session. Face it, you are ill brother. 3 rounds 5 Hang Power Snatch 70kg 20 DU 10 Down Ups 200m Jog + 2 rounds 5 Hang Power Clean + 5 Push Jerk 70kg 20 DU 10 Down Ups 200m Jog In ~ 20min. I really really jogged and went slow on the movements except for the OL. Still the heart rate sky rocketed. Probably should skip todays conditioning. Todays session Such a fucking man-cold. My left calf really was acheing. I almost […]

    Back Squat DNF!

    Yesterdays session Was supposed to be recovery but turned out to tax me harder than a RPE +8 session. Face it, you are ill brother. 3 rounds 5 Hang Power Snatch 70kg 20 DU 10 Down Ups 200m Jog + 2 rounds 5 Hang Power Clean + 5 Push Jerk 70kg 20 DU 10 Down Ups 200m Jog In ~ 20min. I really really jogged and went slow on the movements except for the OL. Still the heart rate sky rocketed. Probably should skip todays conditioning. Todays session Such a fucking man-cold. My left calf really was acheing. I almost […]

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  • Status: Sore back from all the pchain work the last two days, very tired but in such a good mood. Hungry, Horny grrr and very Happy. Malin brought coffee for everyone at the Gym. Such a small thing but means a lot. Thank you <3 A: Pause Front Squat 1×40-60-80-100-110-120-130-140-150kg Big PR, my 1RM in regular FS is 156kg. I think it is fair to expect a new 1RM in the near future or what do you think ?     B: Hang Clean & Jerk Hurt my ankle a little in the Squat so it felt bad in the […]

    Girls please forgive me

    Status: Sore back from all the pchain work the last two days, very tired but in such a good mood. Hungry, Horny grrr and very Happy. Malin brought coffee for everyone at the Gym. Such a small thing but means a lot. Thank you <3 A: Pause Front Squat 1×40-60-80-100-110-120-130-140-150kg Big PR, my 1RM in regular FS is 156kg. I think it is fair to expect a new 1RM in the near future or what do you think ?     B: Hang Clean & Jerk Hurt my ankle a little in the Squat so it felt bad in the […]

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  • Status: Good nights sleep, sore back, and still FAT like a Walrus. Hungry for training with Erika who was very f-cking late! A: Hang Snatch from Knee 2×40-50-60-70-75-80-85-90-95-100-105F-108F-108F-108F-80-90-97.5-102.5-108F-108F-108F-108F-108 Finally! I was so angry for the last lift. I think it is pretty obvious haha. It is only the second time that I nail this weight so pretty happy even though it is not a PR.     B: Snatch Pull 108kf x 3 x 3set C: Farmers Hold 20s x 234kg total, pretty easy for everything but the grip. The last three secs I felt that my right hand was […]

    Never f-cking give up

    Status: Good nights sleep, sore back, and still FAT like a Walrus. Hungry for training with Erika who was very f-cking late! A: Hang Snatch from Knee 2×40-50-60-70-75-80-85-90-95-100-105F-108F-108F-108F-80-90-97.5-102.5-108F-108F-108F-108F-108 Finally! I was so angry for the last lift. I think it is pretty obvious haha. It is only the second time that I nail this weight so pretty happy even though it is not a PR.     B: Snatch Pull 108kf x 3 x 3set C: Farmers Hold 20s x 234kg total, pretty easy for everything but the grip. The last three secs I felt that my right hand was […]

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  • Still hungover since Saturday Full gym, good mood, Arja Saionmaa on the stereo A: Back Squat 5×40-60-80-100-120-140-12x160kg Rep-PR Why did I not go for 15 reps ? The last rep was only heavy due to that it was the last rep. You always have to make the last rep look heavy and grunt.     B: Hang Clean + FS + Jerk 50-70-90-100-110-120-125kg It was heavy until 120kg and Arja claimed the stereo. I am _very_ happy with this result after such a squatting session. C1: Push Press 3×70-90-100-110-1×115-3+1F x 120kg PR     Then a few sets at 3x70kg. […]

    Put your trust in Arja Sainonmaa

    Still hungover since Saturday Full gym, good mood, Arja Saionmaa on the stereo A: Back Squat 5×40-60-80-100-120-140-12x160kg Rep-PR Why did I not go for 15 reps ? The last rep was only heavy due to that it was the last rep. You always have to make the last rep look heavy and grunt.     B: Hang Clean + FS + Jerk 50-70-90-100-110-120-125kg It was heavy until 120kg and Arja claimed the stereo. I am _very_ happy with this result after such a squatting session. C1: Push Press 3×70-90-100-110-1×115-3+1F x 120kg PR     Then a few sets at 3x70kg. […]

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  • As I stated yesterday. I was strong today since I activated myself with 90% OL yesterday. A: Back squat 5x170kg PR finally B1: Press BN 3×40-50-60-55x3x7set B2: WPU pronated 34.5kg x 3 x 8set C: 2 rounds of E9M 6 x 30/30 row Amrap clapping pshps Amrap seated rope pull-up The row 156-164m (last 174m) Pshps: 15,17 Pull-up: 5, 7 Good stuff

    90% makes you good at 100%

    As I stated yesterday. I was strong today since I activated myself with 90% OL yesterday. A: Back squat 5x170kg PR finally B1: Press BN 3×40-50-60-55x3x7set B2: WPU pronated 34.5kg x 3 x 8set C: 2 rounds of E9M 6 x 30/30 row Amrap clapping pshps Amrap seated rope pull-up The row 156-164m (last 174m) Pshps: 15,17 Pull-up: 5, 7 Good stuff

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  • Bad sleep, I am an idiot. A: Handstogether Snatch 70kg B: Snatch 2×40-50-60-70-80-85-90-1+1Fx95-80-85-90-1+1Fx95 Lord… C: 2 Clean + 1 Jerk Up to 110kg which was superheavy D: Started D.T. Aborted after 1,5 rounds. Going home. Should have Snatched yesterday. I am always weaker after a rest day. Tommorow I will be strong again since today was merely “activation”. Probably should max out the Snatch tomorrow.

    Rest days really suck

    Bad sleep, I am an idiot. A: Handstogether Snatch 70kg B: Snatch 2×40-50-60-70-80-85-90-1+1Fx95-80-85-90-1+1Fx95 Lord… C: 2 Clean + 1 Jerk Up to 110kg which was superheavy D: Started D.T. Aborted after 1,5 rounds. Going home. Should have Snatched yesterday. I am always weaker after a rest day. Tommorow I will be strong again since today was merely “activation”. Probably should max out the Snatch tomorrow.

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  • Not flexible but more flexible. Getting there step by step. For the first time almost straight arms and got contact with the Erectors. Very bad sleep tonight. Emma got cuddly in the middle of the night and having a 4 year old next to you who’s like a Hot Tornado is not exactly a sleeping pill. With Malin and Erika (and Stefan, Benji, Mattias, Tim etc) at the gym. Good peeps motivate, very much needed today when spirits were low to start with. A: Pause Front squat +10s in the bottom with a 3-5s eccentric. 1 x 40-60-80-100-110F-110-120-130kg Lights out […]

    The girls motivate

    Not flexible but more flexible. Getting there step by step. For the first time almost straight arms and got contact with the Erectors. Very bad sleep tonight. Emma got cuddly in the middle of the night and having a 4 year old next to you who’s like a Hot Tornado is not exactly a sleeping pill. With Malin and Erika (and Stefan, Benji, Mattias, Tim etc) at the gym. Good peeps motivate, very much needed today when spirits were low to start with. A: Pause Front squat +10s in the bottom with a 3-5s eccentric. 1 x 40-60-80-100-110F-110-120-130kg Lights out […]

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  • Feeling better today. Skipping conditioning though. A: Low Hang Snatch 2×40-50-60-70-80-85-90-95F-75-80-87.5-1+1Fx92.5-75-80-85-90-1+1Fx95kg A bit off so I ramped three times today so I got a bit of quality volume in. 3 Doubles at 90kg is not exactly high intensity but I think the 15 reps of squats from yesterday still lingers. B: Hang Power Clean 3 x 60-80-90-100-107.5-1×112.5kg Stopped at 112.5 since I was pretty tired mentally from coaching Angelica. 3×107.5 without dropping the BB is close to my best. C: Snatch DL 5 x 70-90-110-125 D: Farmers Walk 204kg x 20m – Oh lord this Strongman shit is heavy! E: […]

    Strong man

    Feeling better today. Skipping conditioning though. A: Low Hang Snatch 2×40-50-60-70-80-85-90-95F-75-80-87.5-1+1Fx92.5-75-80-85-90-1+1Fx95kg A bit off so I ramped three times today so I got a bit of quality volume in. 3 Doubles at 90kg is not exactly high intensity but I think the 15 reps of squats from yesterday still lingers. B: Hang Power Clean 3 x 60-80-90-100-107.5-1×112.5kg Stopped at 112.5 since I was pretty tired mentally from coaching Angelica. 3×107.5 without dropping the BB is close to my best. C: Snatch DL 5 x 70-90-110-125 D: Farmers Walk 204kg x 20m – Oh lord this Strongman shit is heavy! E: […]

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  • Today was one of those days when you really just wanted to stay in bed. Been freezing like hell all morning. Took a HOT shower, did not help. So I thought training was out of the question but if I am not proven sick I NEVER let my mind decide until I have tested a barbell. So I went to the gym and met up with the crew. Spirits rose at least 57.6% and I thought “I will test a five on 130kg and then decide whether to go home or not” A: HBBS 5 x 70-90-110-130-2×150(feel out the weight)-15x150kg […]

    Hungry old bastard

    Today was one of those days when you really just wanted to stay in bed. Been freezing like hell all morning. Took a HOT shower, did not help. So I thought training was out of the question but if I am not proven sick I NEVER let my mind decide until I have tested a barbell. So I went to the gym and met up with the crew. Spirits rose at least 57.6% and I thought “I will test a five on 130kg and then decide whether to go home or not” A: HBBS 5 x 70-90-110-130-2×150(feel out the weight)-15x150kg […]

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