warm up: jump rope, DL @60kg x20, TGU @20kg x1 e.s, BG bag spin @17kg x5 es.

5min @24kg/ 2min 
LCPP @10rpm
Snatch @20rpm
Jerk @16rpm

  • chins x1min
  • EMM *10min SQ @80kg x1,2,1,2,1,2,1,2,1,2 (15)
  • Hindu push up x1min
  • glute bridge @65kg x25
  • hollow, bridge


Troy has been at home the last 2 days, so no training.

LCPP @22kg x3min @10rpm, rest 1min
Sn @22kg x3min @18rpm, rest 1min
Jk @22kg x3min @16rpm

Sq @20kg x50

Now off to a jump in the sea and sauna!


I came down with some virus last week, and the actual coughing was so bad it left me with a lot of back/ hip pain for a few days. Today I was feeling almost 100% so I got back onto my simplified program, although cautious with weight.

For time (28min): swing @32kg x120 e.s / Jerk @2x28kg x36

clean + push press @24kg x10 e.s

Oh squats @2x16kg x5,5

Indian clubs


Last week, I have achieved my goal of 50 reps LC@2x28kg in 20 min. I actually have hit 50 reps a few times, but last week those 50 reps all felt solid. There is nothing wrong in repeating a training pass until you feel you own the weights and numbers.
My initial plan was to start working on timed sets after that, but I decided to carry on for a while with non specific GS training, with focus on the heavier bells. I have planned my next LC competition for June, so I have plenty of time to get back into proper GS. For now, I think fun with the red devils should be good for me, and I want to test a minimalist approach to training, see where it takes me.

For time: 27min

  • swing @32kg x300
  • Jerk @2x32kg x18

clean and press @20kg x15e.s, multi switch

Slam ball rotation throw 5 e.s x3


LC @2x28kg (50/20 protocol) x55 reps (5*5, 3*10)

I recently  picked up 28s again for LC in many months. Better and smoother technique than in January 🙂

push press @20kg  x23e.s multiswitch

hand over hand rope pulls amrap 3min

swing @32kg x50e.s

OH squat @2x16kg x6,6,6


Sad news today…
I have come to the conclusion that going to WC in Tyumen is not realistic. it’s just not finances, but other commitments as well. I do not wish to stress as much as I did during the whole of September.

2013 has been amazing.

I went to Siberia to study Kettlebell Sport with Anton Anasenko. I organized a Kettlebell Festival over the Summer and the 2nd Danish Kettlebell Sport Championship just last weekend. I went to London and Ventspils to compete. I have coached athletes that received medals at competitions, and hit my targets with online kettlebell coaching. I have been away from home most weekends to run workshops

So, to stay sane, healthy and financial sound, letting go of  my WC dream is what I have to do. But other dreams are being dreamed, do not worry about that! I am so high right now, it should be illegal 🙂

Anyway, training yeah! New goals mean new approach, and new experiments!

LC @2x28kg – 50/20 protocol = 45 reps

Circuit x2 rounds

  • push press @22kg x5e.s
  • row @36kg x5e.s
  • push up x5
  • Bulgarian bag spins @17kg x5e.s
  • Sandbag shouldering + B squat @45kg x5e.s
  • hip thrust @66kg x5
  • KB jump squat @20kg x5