March 2013


Competition in Omsk, Russia!

LC @2x24kg x 7min 51 reps

Snatch @24kg x7min 134 reps


LC @2x24kg x1min/1min x6: x9,9,9,10,9,8

1 arm swing @28kg x2min e.s

Black cleans @2x16kg x6 min

BG split squat @17kg x12 e.s

Deficit rev lunge @17kg x12 e.s

Dragon lunge @17kg x12 e.s

Crunch x1 min

BG bag @17kg spins x20+20

Side bends @24kg x15 e.s

Thick rope susp. Rows MDS x26

Hindu push ups x21

Bar hang x1min


LC 1min/1min x10 sets @2x16kg alternating with 2x24kg: 13, 10, 14, 11, 13, 11, 13, 11, 14, 10

10 min light cardio:

Rope skip 2min

Swing @28kg x1min e.s

Rope skip 2min

Swing @28kg x1min e.s

Rope skip 2min


LC 1min/1min x12 ladder load @2x16kg @14rpm, 2x20kg @12rpm, 2x24kg @10 rpm:


Glove black clean @16kg x3min 30 e.s

Swing @32kg x30s e.s

Jump squats @60kg x75,50

1leg RDL @2x24kg x9 e.s

1 arm row @24kg x15 e.s


LC @2x16kg x10 min @12rpm (went for 12min, 136 reps)

Def Rev Lunges @23kg x12 e.s

1 leg RDL @2x24kg x12 e.s

1 arm row @28kg x12 e.s

Hindu push ups x12

Crunch x30

Side bend @16kg x15 .es

Bag spins @17kg x10 e.s

Bar hang x1min


run 15min

LC @2x24kg x30 5min

Lc 2x28kg x10

cardio 25 min (5min x: run, row, run, row, Indian clubs)


LC @2x20kg x10 min x9o reps, started off a bit too fast

GS squats @70kg x65, 50

Circuit x2

1leg RDL @2x24kg x10e.s

Suspended rope rows x10

Hindu push ups x10

Med ball rotation wall throw x10

Reverse crunch x15


HRI on spin bike 12sec hard EMM for 15min


LC @2x24kg 1min on/1min off x8 @9rpm (HR last set: 180, +1min:136, +2min: 120, +3min:108)

Swing @28kg x2min e.s

A1 Def. Rev lunge @30kg x9,9

A2 1 arm row @32kg x9,9

B1 BG bag spin @17kg x5es, 5es

B2 hindu push up

Bar hang


LC  1min on/ 1min off , wave loading

@2x20kg x12,12,12,12

@2x24kg x10,10,10

@2x28kg x7,7,7

Swing @28kg x1min e.s

Circuit x2 rounds

1 leg RDL @2x24kg x9e.s

Farmers walk @2x28kg x100 steps

Chin ups x10

Push ups x15

Recovery cardio 10min

Bar hang


Recovery cardio

Run x10 min

Spin bike HICT x20min


Indian clubs x1 hour


Decided to train at home and replaced the planned interval session by a repeated effort method, felt awesome!

LC @2x16kg x20

LC @2x24kg x15 @10rpm x5 sets

Circuit x2 rounds

A1 Straddle jump squat @16kg x30

A2 1 arm row @36kg x6e.s

A3 BG bag spins @17kg x10 e.s

Swing dropset @36,32,28,24kg (x15,15,15,15) e.s

Bar hang


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