WarmUp – incl. 3D ex as always 😉
- H2H @20kg x15
- Goodmornings @20kg x5
- Goblet Squat + Thrust @20kg x5
- Windmill @20kg x5 e.s.
- LC @20kg x5 e.s.
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TGU @20,24,28kg x1 e.s (alternate each set with Rope skip x50💩💩💩)
8/10 TGU gik fik og uden problemer! Skipping gik ad H…… og jeg fik faktisk en del ømhed i V achilles!
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AMRAP x15min
· Trapbar deadlift (loaded @5RM roughly) x1 (121,126,126,126kg)
· Chin up x5
· Ice skater x10
· Jerk @32kg x10 e.s.
· Gorilla cleans @2*18kg x10
· Skipping High knees x10 💩
7/10 hyggelig runde. Dejligt med tunge Jerks!!
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Rest 5min
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Jerk @28kg x10min @16rpm
8/10 hård de sidste 3 min, hvor den extra tyngde virke kunne mærkes!
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Static holds: OH hold @2*26kg x1min; Rack hold @2*28kg x1min; low amplitude swings @2*30kg x1min (40)
7/10 gik godt og eneste problem var, at netop, som jeg stod i lockout i garagen, så kommer Jehovas Vidner og spørger “om de forstyrrer”!?!? 😳😵🙄
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Efterfølgende havde jeg faktisk ret ondt i ve achilles og næste morgen var der betydeligt nedsat mobilitet!
The Diabetic Girevik a.k.a. DenSkaldedeFys' Kettlebell Sport Blog 
you don’t skip directly on concrete, do you?
roll the toes on the mat before jumping, roll the calves with stick after training, stretch calves.
if still too sore, we have to drop the rope
I do skip directly on the tiles, But I have tried on the mat, and I keep getting in trouble with the edges!!
Damn… get a bigger mat then or skip on grass. pretty sure the hard surface is the problem.
I Will try it!!
I dropped VL shoes and is only in FiveFingers now!!
Have to work the floor!!
I think you should keep WL shoes for double jerks still, but remove them after the main sets
I do all main sets in VL shoes!!
But for TGU and DL and curcuits i like My FiveFingers – again!!
Næste gang der kommer Jehovas tosser, så sig at du lytter så længe de står med 2×26 kg i static hold..!!
Bare det vildeste eksempel på dårlig timing – hvis altså målet var at sælge “billetter”!!! ⚔️