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Old 11-17-2010, 06:37 PM   #21
Edvard Fagerholm
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Re: Edvard's Workout Log

11/16/2010

Skill work
Turkish get-up maximum weight. Got 1.5pood. I can't press 2pood, so that was pretty much end of story.

Metcon
Do a turkish get-up, but at each step in the lift do 5 KB presses on the way up and on the way down. Ended up being 13x5=65 presses in total... used a 20lb KB. HARD.

11/17/2010

Skill work
Practiced some rolls.

Metcon
3 rounds of:

1 min right shoulder roll
1 min air squats
1 min left shoulder roll
1 min lunges
1 min rest

285-290 reps (forgot exact amount)

It was an interesting feeling to do squats after the rolling, because the world kept spinning around.
__________________
Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 11-24-2010, 05:48 PM   #22
Edvard Fagerholm
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Re: Edvard's Workout Log

11/21/2010

Power
KB box jumps 5x5 (KB at chest) used 1.5 pood

Metcon
3 rounds for time of:
40 box jumps (20")
30 KB swings @ 2 pood
20 KB lunges (10 per leg) @ 2 pood

21 min 3 sec. Felt terrible. Had a really busy day, so I had nothing to eat or drink after breakfast... and I did this workout at 7PM. Low bloodsugar and dehydration doesn't seem to help with metcons. Probably should have had at least one glass of water to drink during the day...

11/22/2010

Skill
Worked on handstands.

Metcon
AMRAP 15 min:
5 clapping push-ups
10 burpees
15 jump squats

Got 5 rounds + 3 jumps squats. I absolutely suck at anything that involves pushing, so I got stuck on the clapping push-ups already on the 3rd round.

11/23/2010

Strength
5x10 KB Single leg deadlifts (one in each hand) @ 1.5 pood
5x10 KB rows @ 1.5 pood

Metcon
2 min left plank
2 min right plank
2 min "normal" plank

Each break was supposed to be 10 seconds. Counted the number of breaks. Had to take 4 breaks (one of them was 6 seconds though).
__________________
Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 12-04-2010, 02:19 PM   #23
Edvard Fagerholm
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Re: Edvard's Workout Log

11/29/2010

Metcon
10-9-8-7-6-5-4-3-2-1:
KB squats @ 1 pood
KB romanian deadlifts (same weight)
KB floor presses (both at one time).

-> Forgot to write down my time. I think it was 10:40.

12/1/2010

Metcon
3 rounds of:
1 min double KB swings
1 min double KB thrusters
1 min jumping split squats
1 min burpees
1 min rest

Reps per round were: 76-60-60 = 196 total

12/2/2010

Metcon
6 rounds for time:
12 strict push-ups
9 Renegade rows (L and R=1, NO PUSHUP) 1 pood
12 single leg squats (to box)

Time was around 15:30... Forgot to write down...

12/4/2010

Metcon: Cindy

9 rounds + 5 pull-ups

Yup, my push-ups suck... Everything that involves pressing is always really terrible for me and slows me down a lot. Squats were pretty damn easy and I was not limited by my cardio output at any point during the workout.
__________________
Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 12-08-2010, 06:20 PM   #24
Edvard Fagerholm
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Re: Edvard's Workout Log

12/6/2010

Power

Plyo pushups 5x5

Metcon

5 rounds:
2 Turkish get-ups (per arm) @ 1 pood
20 box jumps
1 min plank

Lost my notes... I think it was 14:30ish.

12/8/2010

Skill/Power

5x5 forward rolls + vertical jumps

Metcon

5 rounds:
5 KB squat jumps @ 2 pood
10 KB box step-ups 24" @ 2 pood
15 KB swings @ 2 pood

Time: 16:48

It was pretty damn hard to keep the kettlebell close to my chest for that long... My arms were killing me.
__________________
Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 12-10-2010, 01:09 PM   #25
Edvard Fagerholm
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Re: Edvard's Workout Log

12/10/2010

Metcon
AMRAP 20min:

5 hand release push-ups
10 KB snatches @ 1.5pood (5 per arm)
20 single-leg squats (10 per leg)

Got 6 rounds + 2 squats.
__________________
Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 12-12-2010, 09:52 AM   #26
Edvard Fagerholm
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Re: Edvard's Workout Log

12/11/2010

Strength
3 sets of max strict pull-ups:

9, 6, 5 reps

We were supposed to stop when speed starts to slow down, so sets were not to failure. Also had to do a dead hang between each rep, so no tension in arms which adds a lot to the difficulty. I'm quite happy with that amount, because it means that I should be able to do about 12-13 pull-ups with perfect form. I was a bit surprised, because this was the second time I did pull-ups in more than a month.

Metcon
The following for time:
21 renegade rows (L + pushup + R = 1 rep) @ 1.5 pood
21 tuck jumps
1 min left plank
1 min right plank
14 RR
14 TJ
40 second left plank
40 second right plank
7 RR
7 TJ
20 second left plank
20 second right plank

I got 17:08, which I'm pretty happy with as the rows were totally killing me. 1.5 pood is pretty damn heavy for this movement with all the balance issues.

12/12/2010

Power
3x6 medball throws for max height

Metcon
3 rounds for time:
10 KB clean + press (5 each arm) @ 1.5 pood
20 KB single leg deadlifts (10 each leg) @ 1.5 pood
40 lunges

9:21. Could have done my lunges much faster on the 1st and 2nd round. Thought that the 3rd round would be hard, so I didn't push as fast as I could. Couldn't have done the presses any faster as 1.5 pood was already a lot for me.
__________________
Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)

Last edited by Edvard Fagerholm : 12-12-2010 at 09:55 AM.
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