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Old 07-22-2013, 09:38 AM   #11
Jakob Strand
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Talking Re: The allround athlete journal

Monday

Jog, swings and dynamic stretching.

Sprints. Felt so slow.

Jumps. Decent.

Bench
10x100
7x110
3x120

For time
5 rounds of
5 DL with.135kg
20 situps
Time 6.00min

Competed with a friend and won. He wanted a rematch with more bw exercises since hes good at these.

So we did.
1-2-3-4-5-6
Strict chins
HSPU

And I won again. But it was much closer this time..

Good day. Great fun.
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Old 07-25-2013, 06:15 AM   #12
Jakob Strand
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Talking Re: The allround athlete journal

Thursday

Planned session with my friend. I had three workout planned out.

1) Establish 1RM in squat snatch and squat clean and jerk. We had a combined 10min to each.

I ended up winning with a 75kg/110kg. I power snatched and powercleaned the weights and then oh squatted and front squatted it. Really need to work on the full lifts.

2) death by squat clean and jerk w 60% of weight achieved. So I had 66kg and he had 54kg. On minute 1 do one rep. Minute 2, two reps, etc. He finished round 5, but was done. So I finished round 6 and stopped. No need to burn totally out before the last workout.

3) 6 rounds of
6 bilateral jumps up giant steps. I think theyre 20".
Forward catcrawl down 12 steps
5 pullups

He finished when I had one rep left. Very lose run.

I ended up winning he day 2:1 and won the prize we always fight for, 1l chcolate milk.
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Old 07-25-2013, 08:47 AM   #13
Jakob Strand
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Re: The allround athlete journal

Btw. Do any of you guys who checks out my log have a good tutorial to learning muscle ups? Im sure Im strong enough, but just lack the skill.

Thanks in advance for any help.
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Old 07-26-2013, 02:32 AM   #14
Jakob Strand
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Smile Re: The allround athlete journal

Friday

Warmup

Minihurdle sprinting

200 submax sprint. Slow slow slow.

2k shot throws for javelin

Hamstring curls on a piece of carpet.

Training the muscle up

10 burpee pullups

25 pushups

Done. Im pretty beat now.
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Old 07-28-2013, 11:38 AM   #15
Jakob Strand
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Talking Re: The allround athlete journal

Sunday

3 rounds of 6 hspu
Each set followed by
21-15-9 of
20k kb snatches each side
Box jump

First two hspu sets unbroken. Getting better.

2x10 20k kb romanian DL

18 consecutive alternating pistols.

Fast and nice home workout. One of he reasons I love crossfit. I can do it anywhere.
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Old 07-31-2013, 05:45 AM   #16
Jakob Strand
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Smile Re: The allround athlete journal

Wednesday

Warmup

Squat
5x60
3x80
1x100
1x110
1x120
1x130
1x140
1x150
1x160kg
Decent. Not too heavy.

Strict oh press
1x60
1x70
1x80
1x85kg
Only 10kg below all-time PR.

DL
1x140
1x160
1x180kg
0x200
Weak. Need to work more on my deadlift again. Way below PR.

Bench
11x100
7x110

5 rounds
4 strict chins
1 5" deficit hspu
Run 200m

Decent day.
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Old 08-02-2013, 12:41 PM   #17
Jakob Strand
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Wink Re: The allround athlete journal

Friday

Warmup

Forvtime
5 rounds of
4 squat cleans w 90kg
5 toes to bar.
Time 13min24secs

So sweaty my magnesium turned to paste on my hands. Bought some wrist sweat bands afterwards.

4 rounds of
5 reps of 140kg DL
5 hspu

Done.
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Old 08-04-2013, 02:08 AM   #18
Jakob Strand
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Red face Re: The allround athlete journal

Sunday

Row 1000m. Easy pace. 2.15min/500m.

Cg bench
5x 3x5 light/medium/heavy load
80/90/100kg
82,5/92,5/100
80/90/100 x3
Short breaks. Couldnt increase more.

Frontloaded alternating returning lunges
3x10x60kg

50 pullups. 5-5-5-4-4-4-3-3-3-3-3-3-3-2
On the last couple of sets my kip improved significantly. Need to play around wih that and see if I can get a muscle up this way.

Done for today.
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Old 08-06-2013, 06:46 AM   #19
Jakob Strand
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Talking Re: The allround athlete journal

Tuesday

Row 1000m. 1.58/500m pace.

Isabel. My first benchmark workout.
Snatch 135lbs, 30 reps for time.

I used 61,5kg which is the closest I can do.
Time 5.15min.

Pretty happy with hat time.

After that I did
40 alternating pistols
Followed by 30x80kg back squat.
Took a while due to my pistols. But Im getting better.

Finished with 2000m row. 2.03/500m pace.

Done and done.
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Old 08-08-2013, 06:34 AM   #20
Jakob Strand
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Re: The allround athlete journal

Thursday

Row 2000m 1.56,9/500m average.

OMEM p clean
3x3x60
3x3x80
3x2x90
3x1x100
3x1x105
Then I tried 110 but that was a no go today.

Then I tried out this
5 rounds of
5 hurdle jumps
5 GHR
5 chins
And it was bad. Not tough, just bad. My setup for GHR sucked and I should have done more chins.

Then 20 hspu. First 5 I did strict and unbroken. Thats pretty close to what I did when I was younger and much lighter. And not so long ago I couldnt do 1.

Then 200m sprint. Very slow.
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