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Old 11-02-2010, 05:13 PM   #11
Edvard Fagerholm
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Re: Edvard's Workout Log

11/2/2010

Skill work
Turkish get-ups
1 pood
1 pood

Strength
Kettlebell presses 3-5 reps, 4-6 sets
1 pood 5 reps
1.5 pood 1 rep
1 pood 7 reps
1 pood 7 reps
1 pood 7 reps

Did a few more reps, because 1 pood felt too easy, but 1.5 was too much. Hopefully 1.5 will be good next time.

Metcon
10-20-30-20-10 reps of
push-ups
double unders

Time was capped at 10 minutes.

Spent the whole ten minutes. I can't do double unders, so it takes forever to do all the reps. Didn't want to scale back and do singles, so I just kept going... Got to the next to last round on which I got 10 push-ups before time ran out.

I should probably buy a jumping rope and do a few jumps every day just to practice the technique. Everything where we use a jumping rope ends up being a total mess for me, so this definitely requires more work.

BTW, I was pretty damn sore from yesterday... just realized there's a muscle above my butt that I didn't know existed.
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 11-03-2010, 11:08 AM   #12
Edvard Fagerholm
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Re: Edvard's Workout Log

11/3/2010

Skill work
Worked on perfecting KB swings. Did 3x10 at 1.5 pood.

Power
Broad jumps 6x6. This was a lot considering that every muscle around my hip is still sore from Monday.

Metcon
AMRAP 20 min:
5 renegade rows @ 1pood
10 KB floor presses (per arm) @ 1 pood
15 squats

Got 9 rounds. Still wondering if I should go to the gym and do some heavy sets of two of squats and deadlifts...
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 11-03-2010, 11:21 AM   #13
Greg Privitera
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Re: Edvard's Workout Log

Quote:
Originally Posted by Edvard Fagerholm View Post
11/3/2010

Skill work
Worked on perfecting KB swings. Did 3x10 at 1.5 pood.

Power
Broad jumps 6x6. This was a lot considering that every muscle around my hip is still sore from Monday.

Metcon
AMRAP 20 min:
5 renegade rows @ 1pood
10 KB floor presses (per arm) @ 1 pood
15 squats

Got 9 rounds. Still wondering if I should go to the gym and do some heavy sets of two of squats and deadlifts...
Try to stick to the program if you can...
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Old 11-05-2010, 05:24 PM   #14
Edvard Fagerholm
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Re: Edvard's Workout Log

11/5/2010

Metcon

AMRAP 20min:
10 jumping split squats
20 single-leg deadlifts (1.5 pood)
40 squats

-> 4 rounds + 20 SLDL

Hard workout. I've never done these single-legged deadlifts before with kettlebells and 1.5 pood in each hand turned out to be pretty difficult. My air squats are getting much better though to the point where I could have pretty much done 40 squats in a row with a fast pace during the 4th round, but that would have destroyed my deadlifts on the 5th.

Felt pretty well rested today. It also seems like the current load is heavy enough that I won't be doing any extra lifting at the gym. I do need to check out the "chest room" sometime next week.

I have also been getting between 3500-4000 kcal per day for the past week. Weight hasn't changed, but metcons are feeling much better. I'll probably stick to this amount of calories for a few weeks to see if I'm gaining any weight or not.
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 11-06-2010, 11:34 AM   #15
Edvard Fagerholm
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Re: Edvard's Workout Log

11/6/2010

Metcon
3 round for time
400m run
21 KB swings
12 HSPU

-> 15min 15sec

I need to practice HSPU... My current problem is that I can't get into a handstand without help. Did decline push-ups instead. My core muscles and my quads were really tired, so running was a real pain. Also got to see some stars in the middle of the workout. This was probably, because I'm either getting sick (my wife's got a cold) or because I woke up at noon today and worked out at 1PM, so my "breakfast" hadn't been absorbed properly.
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 11-10-2010, 01:01 PM   #16
Edvard Fagerholm
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Re: Edvard's Workout Log

11/10/2010

Power
Push-press wall-balls for height 4x6

Strength
4-6 sets of 3-12 reps of KB floor presses:

12 reps @ 1 pood
10 reps @ 1.5 pood
10 reps @ 1.5 pood
9 reps @ 1.5 pood

Metcon
5 rounds 1min on/1min off:
Renegade rows @ 30lbs

6-5-5-4-3

Completely killed my arms on the last set of KB floor presses, so push-ups turned out to be the hardest part of doing renegade rows. Otherwise felt great today as I had felt like crap for 3 days in a row and decided to rest and work on flexibility at home.
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 11-11-2010, 05:03 PM   #17
Edvard Fagerholm
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Re: Edvard's Workout Log

11/11/2010

Power
KB squat jumps 6x6

Skill
KB power cleans

Metcon
50 "manmakers" = burpee + KB clean + thruster @ 1 pood

cap 15 minutes.

-> 46 reps

I probably could have gone faster, so I was a bit annoyed that I went too slow around the middle of the workout and had to increase the pace at the end. Should have been able to do 50 reps... I suck.
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 11-11-2010, 05:30 PM   #18
Samantha Wright
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Re: Edvard's Workout Log

Hope you&Kaisa are feeling better than you were Saturday!
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Old 11-12-2010, 05:21 PM   #19
Edvard Fagerholm
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Re: Edvard's Workout Log

Hey Sammy, we are both feeling good now. No more colds etc. slowing us down.

11/12/2010

Metcon
5 rounds:
40 double unders (or singles 3:1 as subs)
15 KB OHS with 1 pood

cap at 20 minutes.

This time I figured I won't do double unders as my lack of technique prevents me from getting a good workout. Ended up with 4 rounds and 41 singles on the last round before the cap.
__________________
Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 11-13-2010, 02:40 PM   #20
Edvard Fagerholm
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Re: Edvard's Workout Log

11/13/2010

Metcon

Do as many KB swings as possible in 20 minutes with a catch. The catch was that every time you have to stop doing KB swings, you run 400m.

Got 112 reps @ 1.5 pood.

This metcon really showed me how bad my grip is. I felt like I could have done a lot more reps if it wasn't for my grip... Doing more than around 15-20 reps in a row seemed almost impossible after the first set, so I kept running...
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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