Friday, May 13, 2016

Friday 13.5: Crossfit Kehä

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Friday . Metcon, 12min amrap: 8 wb, 10 burpee, 12 box. Result, 228 reps. It was a recreational day at work. Together with Toni we arrang...

Thursday 12.5: Snatch complex, Long wod

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Thursday . Emom x 10: Snatch complex (up to 55kg). Metcon, 8rds of: 12 s2o @ 50kg, 40m walking lunges, 500m row. Time, 38min. On Thursday ...
Wednesday, May 11, 2016

Wednesday 11.5: Clean, Hspu, Pistols, Pull-ups

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Wednesday . Every 30sec, for 10 min: clean (up to 100kg). Wod, 6rds of: 10 hspu, 10 pistols, 15 pull-ups. Some oly lifts to begin with, th...
Monday, May 9, 2016

Monday 9.5: C&J complex, Front squat, Burpees

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Monday . Clean and jerk complex 1+3 @ 80, every 2:00, for 10min. Front squat 4x5 (up to 120kg). Metcon, 5rds of: 7 hang power clean (60kg), ...
Sunday, May 8, 2016

Sunday 8.5: Gymnastics, Intervals

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Sunday . Gymnastics, strict mu training. Intervals, every 3:30 for 5 sets: 10 pistols, 15 pull-ups, 20 wb's. This day concentrated in ...
Saturday, May 7, 2016

Saturday 7.5: Squat clean ladder, Bar mu's

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Saturday . Squat clean ladder 10-8-6-4-2, climbing weights up to 100kg. Time, 5.48. Skills, 6x5 bar mu's. The weather is ridiculously ...
Friday, May 6, 2016

Friday 6.5: 20min amrap, 30min conditioning

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Friday . Metcon, 20min amrap: 7 hspu, 7 jerk @ 50kg, 21 box, 21 lunges. Result, 399 reps. It was very difficult for me to come up with p...

Thursday 5.5: Deadlifts, Bench, Pull-ups

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Thursday . Deadlift 5x8 (up to 150kg). Wod, 1-10 bench @ 70kg and pull-ups. Meathead day. Went to the gym very late in the evening but was...
Wednesday, May 4, 2016

Wednesday 4.5: Cleans, Front squats, Row, Pull-ups, Thrusters

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Wednesday . Oly, power clean triples (up to 90kg), hang squat cleans (up to 100kg). Front squat 3-3-3-2-2-2-1-1-1 (up to 130kg). Metcon, 5rd...
Monday, May 2, 2016

Monday 2.5: Clean and jerk, Pull-ups, Ghd

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Monday . Clean and jerk 1+3 (up to 84kg). Metcon, 5rds of: 4 c&j @ 70kg, 12 pull-ups, 16 ghd. Time, 11.57. The past clean and jerk or ...
Sunday, May 1, 2016

Sunday 1.5: Sled, Run, Jerk

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Sunday . Metcon, 5rds of: 2x100m sled pull, 2x100m run, 2x10 db jerk @ 25kg. Time, 28.22. After breakfast and croissants I changed clothes...

Saturday 30.4: Rope, Snatch, Wb, Run, Pull-ups

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Saturday . AM. Intervals, every 3:00 for 5 sets, perform 3 rope climbs + 10 db snatch @ 25kg. Metcon, 5rds of: 15 wb, 400m run. PM. Gymnasti...
Friday, April 29, 2016

Friday 29.4: Snatch balance, Karhureiret, Conditioning

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Friday . Snatch balance 5x3 (50-60kg). Karhureiret. Time, 14.35. Conditioning, 7rds of: 2min row, 2min bike. It was a notch longer workout...
Thursday, April 28, 2016

Thursday 28.4: Cleans, Squats, 15min amrap

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Thursday . Emom x 15min: Cleans (up to 100kg). Front squat 7x5 @ 100kg. Metcon, 15min amrap of: 10 hang power clean (40kg), 12 box, 14 ghd. ...
Tuesday, April 26, 2016

Tuesday 26.4: Clean and jerk complex

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Tuesday . Clean and jerk complex. Start at 40kg, add 5kg, till failure. It was great to get my hands on the barbell again. I missed that...