Arkiv for august, 2013

31.08.2013

Posted: august 31, 2013 in August 2013
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WOD test day

Mobility WarmUp

Hand to hand swing @20kg x60
Clean and push press @20kg x5 e.s., @22kg x 4 e.s, @24kg x3 e.s
Snatch @18kg x10 e.s, @20kg x 5 e.s, @22kg x5 e.s , @24kg x5 e.s.

Snatch @16kg x 5 min e.s @20rpm – 89/98 reps – 187 reps New PR!!! Presset max 5/5 på Ve og 4,7/5 på Hø – holdt lidt for meget igen på første 3 min på Hø.

10 min rest

Swing dropset @32,24,22,20x near max e.s – do all sizes before switching sides: 35-19-15-15 e.s.

Hollow rock: 60 sek
Toes to bar – Skrå alt. x8
Rings PullUps x10
Farmer Walk med blandede str 2×75 skridt
Hang in rings 35 sek.

Total: 10.664kg / 158.360kg

Video af Snatch Test 31.08.2013

Reklamer

29.08.2013

Posted: august 29, 2013 in August 2013
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Mobility WarmUp

Hand to hand swing @20kg x60
Clean and push press @20kg x5 e.s., @22kg x 4 e.s, @24kg x3 e.s
Snatch @18kg x10 e.s, @20kg x 5 e.s, @22kg x5 e.s , @24kg x5 e.s

SwingSnatch @20kg x3min30 e.s @free tempo – 74/85 reps – V var ikke så god idag – presset til max på hånden 5/5

5-6min rest

Snatch @18kg x 3min30 e.s @16-18rpm 55/58 reps

5 min rest

Swing dropset @24,22,20,18,16kg x near max e.s (do all sizes before switching sides)
Reps: 50-17-15-15-15 e.s.

Total: 13.694kg / 147.696kg

27.08.2013

Posted: august 27, 2013 in August 2013
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Mobility WarmUp

Hand to hand swing @20kg x60
Clean and push press @20kg x5 e.s., @22kg x 4 e.s, @24kg x3 e.s
Snatch @18kg x10 e.s, @20kg x 5 e.s, @22kg x5 e.s , @24kg x5 e.s ( 3260 kg)

Snatch @24kg:

Left side: x 1min on @20-rpm/1min off x 4-6 sets
19-20-20-20-20-18
Presset til max, rev 3. Finger på sidste rep

Right side: x 1min on @20rpm/1min off x 4-6 sets (match the volume)
20-20-20-20-20-20
Presset til 5/5 og kørte squatsnatch de sidste 8 reps

5min rest

Snatch with gloves @16kg x3min e.s @14-16rpm – 51/51 reps – presset på både hænder, underarmen og reps til sidst på 4/5

Total: 10.580kg / 134.002kg

20130827-110248.jpg

24.08.2013

Posted: august 24, 2013 in August 2013
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Mobility WarmUp

Hand to hand swing @20kg x60
Clean and push press @20kg x5 e.s., @22kg x 4 e.s, @24kg x3 e.s
Snatch @18kg x10 e.s, @20kg x 5 e.s, @22kg x5 e.s , @24kg x5 e.s

Snatch @20kg x3min e.s @16rpm – 54/54 reps – presset til 3,5/5 på Ve i grebet

5-6min rest

Snatch @16kg x 3-5min e.s @16rpm – 4/4 min. 71/73 reps
Havde sat timer til 5/5 min men valgte at korte af – grebet blev meget træt på ve til sidst

5 min rest

Swing dropset @32,24,22,20,18,16 x near max e.s (do all sizes before switching sides: 35-25-15-12-12-12 e.s.

Hollow rock: 60 sek
Toes to bar – Skrå alt. x8
Rings PullUps x10
Farmer Walk med blandede str 200 skridt
Hang in rings 35 sek.

Streching

Total: 13.120 kg / 123.422kg

20130824-183251.jpg

21.08.13

Posted: august 21, 2013 in August 2013
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Mobility WarmUp

Hand to hand swing @20kg x60
Clean and push press @20kg x5 e.s., @22kg x 4 e.s, @24kg x3 e.s
Snatch @18kg x10 e.s, @20kg x 5 e.s, @22kg x5 e.s , @24kg x5 e.s

Snatch @22kg

Left side: x 1min on @18-20rpm/1min off x 4-6 sets
19-19-19-19-19-19 – presset 4/5 på to sidste intervaller pga stress på 4. Finger.

Right side: x 1min on @18-20rpm/1min off x 4-6 sets (match the volume)
19-19-19-19-19-19 – matchede blot op på Ve uden stress over 3/5

5min rest

Snatch with gloves @16kg x2min e.s @14-16rpm – 38/38 – sorry Sensei! Slow pace needs more Practice! 2/5

Swing dropset @32,24,22,20,18,16 x near max e.s (do all 4 sizes before switching sides: 30-20-15-15-15-15 e.s.

Hollow rock: 60 sek
Toes to bar – Skrå alt. x8
Rings PullUps x10
Farmer Walk med blandede str 75 skridt

Total: 14.652kg / 110.302kg

20130821-205953.jpg

19.08.2013

Posted: august 19, 2013 in August 2013
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Mobility WarmUp

Hand to hand swing @20kg x60
Clean and push press @18kg x5 e.s., @22kg x 4 e.s, @24kg x3 e.s
Snatch @16kg x10 e.s, @18kg x 5 e.s, @22kg x5 e.s

SwingSnatch @20kg x3min e.s @free tempo – 70/72 – presset til 4/5 på Ve

5 min rest

Snatch @18kg x 3min e.s @18rpm
54/54 til 3,5/5 på begge sider

5 min rest

Swing dropset @32,24,22,20 x near max e.s (do all 4 sizes before switching sides) 30/20/15/10

Hollow rock: 53 sek
Toes to bar – Skrå alt. x8
Rings PullUps x10
Farmer Walk med blandede str 150 skridt
Hang in rings 35 sek.

Total: 11.644kg / 95.650kg

17.08.2013

Posted: august 17, 2013 in August 2013
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Lidt feriehugge på familieweekend!

Mobility WarmUp

Hand to hand swing @18kg x100
Clean and push press @18kg 10/10 x2
Snatch @18kg 10/10 x5 18rpm
Jerk @18kg 10/10

Total: 4.680kg/ 84.006kg