11-Sep-2017
T-bar row and sprinkling mobility drills and punching heavy bag in between:
not so much mobility and little less heavy bag, the cold hasn’t gone yet
1x20 Tbar+0 kg, Tbar+15 kg, Tbar+30 kg
Tbar+50 kg 6+6+6+6+6 reps new total (30)
alternating Clean and Push press: 5x5 57.5 kg new total (25)
12-Sep-2017
lunch training at work
12 min mobility drills
7 min goblet squat, split squats
8 min static holds for the core
10 min push up variations
13-Sep-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
OH Squat: 1x6 55 kg, fatigue in shoulders from 11/9
Front Squat: 1x8 77.5 kg new pr
power clean: 10x1 75 kg
DL+high pull: 10x1 75 kg
DL: 1x3 100 kg, 120 kg, 2x10 140 kg, new pr
16-Sep-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
OH Squat: 1x8 55 kg
Front Squat: 1x8 77.5 kg
Push Press: 1x1 67.5 kg new pr
power clean: 10x1 75 kg
DL+high pull: 10x1 75 kg
Back Squat: 1x5 20 kg, 50 kg
Back Squat: 1x3 70 kg, 90 kg, 100 kg, 110 kg, 92.5 kg, 92.5 kg
neutral grip BW pull ups 9+8+6+4 reps
Hack squat: 1x21 30 kg new pr
One arm DB row: 1+2+3+4+5 reps 32 kg each side
did actually plan to end the back squatting with 10x3 emom at 92.5 kg
but already the first to sets exceeded the allotted time and 1x3 at 110 kg felt like a max lift where i expected it to be 2 reps in the tank
i guess this was just one of those days, mediocre
Not sure if you’ve seen this but it’s pretty good.
it pretty much looks like me practicing except im much bigger and older. ill get there by march 2019 if i dont föck up. but inspiring vid, thank you, i hadnt seent that one.
18-Sep-2017
OH Static hold 100 s 50 kg
20 kg 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
Front Squat: 1x9 77.5 kg new pr
Push Press: 1x1 70 kg new pr
power clean: 10x1 75 kg
DL+high pull: 10x1 75 kg
DL: 1x2 100 kg, 120 kg, 140 kg, 1x3 + 5x2 150 kg
skipped the bw chin ups and stuff after the DL, was tired
19-Sep-2017
lunch training at work
12 min mobility drills
7 min goblet squat, split squats
8 min static holds for the core
10 min push up variations
4x20 24 kg kettlebell swings
21-Sep-2017-plan
T-bar row and sprinkling mobility drills and punching heavy bag in between:
not so much mobility and little less heavy bag, the cold hasn’t gone yet
1x20 Tbar+0 kg, Tbar+15 kg, Tbar+30 kg
Tbar+50 kg 5x7 reps new total (35)
alternating Clean and Push press: 5x6 57.5 kg new total (30)
22-Sep-2017
lunch training at work
12 min mobility drills
7 min goblet squat, split squats
8 min static holds for the core
10 min push up variations
4x(20x1 24 kg kettlebell swings + 20x1 one arm dumbell row)
24-Sep-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
OH Squat: 1x9 55 kg new pr
Front Squat: 1x9 77.5 kg
Push Press: 1x1 65 kg, 70 kg, 72.5 kg new pr
power clean: 10x1 75 kg
DL+high pull: 10x1 75 kg
DL: 1x2 100 kg, 120 kg, 140 kg, 150 kg, 160 kg, 170 kg, 175 kg,
DL: 1x8 155 kg new pr
skipped chin ups, upside down push ups and hack squat
26-Sep-2017
lunch training at work
20 min mobility drills
10 min goblet squat, split squats
10 min push up variations
4x(5 thrusters + 10 back and forward lunges)
27-Sep-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
OH Squat: 1x7 55 kg
Front Squat: 1x10 77.5 kg new pr
Back Squat: 1x2 80 kg, 90 kg, 100 kg, 110 kg, 115 kg
Back squat: 1x20 77.5 kg new pr
neutral grip BW pull ups 9+4 reps
Dumb Bell clean and press: 1x12 2x18 18 kg
29-Sep-2017
lunch training at work
20 min mobility drills
10 min goblet squat, split squats
5 min core holds
10 min push up variations
4x(20 kb swings+ 5 burpee-variation)
30-Sep-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
OH Squat: 1x8 55 kg
Front Squat: 1x9 77.5 kg
Push Press: 1x1 70 kg, 72.5 kg tangent pr, 75 kg fail
power clean: 10x1 75 kg
DL+high pull: 10x1 75 kg
DL: 1x2 100 kg, 120 kg, 135 kg, 3x3+3x2 150 kg
neutral grip BW pull ups 10+6+6 reps new pr (10)
Dumb Bell Pull Over elbows outward 1x10 20 kg
Dumb Bell Pull Over elbows forward 1x10 20 kg,
Hack squat: 1x22 30 kg new pr
02-Oct-2017
Clean 5x7 57.5 kg, PP 5x7 57.5 kg
T-barRow: 1x20 0 kg 15 kg 30 kg, 5x8 50 kg
03-Oct-2017
lunch training at work
20 min mobility drills
10 min goblet squat, split squats
5 teaching KB swing to a collegue
10 min push up variations
4x(6 thrusters + 11 back and forward lunges)
Putting some solid work in!, will hit your goals in no time!
05-Oct-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch new pr
OH Squat: 1x10 55 kg new pr
Front Squat: 1x10 77.5 kg
Push Press: 1x1 70 kg, 72.5 kg, 75 kg new pr
power clean: 10x1 77.5 kg
DL+high pull: 10x1 77.5 kg
DL: 1x2 100 kg, 120 kg, 140 kg, 150 kg, 160 kg, 170 kg
DL: 1x3 175 kg new pr
DL: 1x5 160 kg new pr
06-Oct-2017
lunch training at work
20 min mobility drills
10 min goblet squat, split squats
5 min static core holds
10 min push up variations
4x(6 thrusters + 20 kb swings)