25/11-13

EDT 15min chins @18,8kg x32/ push ups @21kg x32

Setting up for each set of  loaded chin ups and push ups take a bit of time, so I think I am going to have to do 20min sessions to be able to increase the reps.

ab wheel

run 20min. I have been training density method with reverse lunges for 4 weeks, so it was time to take a week off it, and running felt good.

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09/10-13

trail run x40 min (6 push ups, 20 Hindu squats, 10 ice skaters x9 along the way)

chin ups x6 x6 sets along the day

A new training strategy is taking shape…

03/10-13

trail run x20 min

2 min on/1 min off:

  • snatch @16kg @20rpm, @20kg @20rpm, @24kg @20rpm
  • 1 arm LC @20kg @12rpm, @24kg @12rpm
  • LC @2x20kg @10rpm

The thumb-less grip seems to work alright, of course hard to say how it will go on longer sets. But that’s OK, I won’t be breaking any of my records in LC or snatch this Saturday anyway 🙂

That’s it, tomorrow I’ll be off to Copenhagen to set up the venue for our second national championship, teach a class, and pray everything goes smooth tomorrow!

Kettlebell Sport DM 2013

11/09-13

trail run x30min

swing @28kg x80 e.s

hip thrust @52kg x15, 15

Bulgarian bag spins x10 e.s

swing to squat with Indian clubs (Rock-it swing) x50. Been experimenting lately with those as a way to increase endurance in the legs, I think I’ll use them more.

26/8-13

Active recovery day

Trail run x20min

Black LC (2Sw,1C, 1J,1OHSQ,1PP) @2x16kg x15min

I took it nice and easy tempo and 15min wasn’t as bad as expected! I think I will incorporate this approach in my training after the competitions in September. It gave me some metal fortitude if nothing else!

That’s the longest set I have trained in a very long time. I have done 20min snatch @16kg with 1 hand switch in 2010. And in April this year, I took the courage to do a set of LC @2x20kg for 12 min,   after reading Gregor Sobocan’s article on Functional Threshold Power

Good stuff!

15/7-13

So I have thinking a little and revised and simplified my training approach for the next 8 weeks, leading to a GSU meet in London.

I will use the rest of this week to build back up to working with 24s. As I will train in my cellar mostly, I do not plan to touch a barbell for a while, so it will be interesting to see how general strength level will be in some weeks.

LC @2x16kg x6 min @9rpm (last min @11) 56 reps

jerk @28kg x12 e.s

double swing dropset @28,24,20,16kg x10,15,20,25 (70)

trail run 25min