March 2013

03-03

Competition in Omsk, Russia!

LC @2x24kg x 7min 51 reps

Snatch @24kg x7min 134 reps

11-03

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

13-03

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

15-03

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

14,12,10,14,12,10,14,12,10,14,12,9

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

18-03

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

19-03

run 15min

LC @2x24kg x30 5min

Lc 2x28kg x10

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

20-04

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

21-04

HRI on spin bike 12sec hard EMM for 15min

25-03

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

27-03

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

28-03

Recovery cardio

Run x10 min

Spin bike HICT x20min

29-03

Indian clubs x1 hour

30-03

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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