Saturday
”Nancy”…kind of
Five rounds of
Row, 500 m
OH-squat, 30 kg, 15
Time: 22 min

Did the 2500 m in 10 min so I don´t think I could´ve done that much faster. It´s my first time trying 30 kg OH-squat. Did 3 x 5 but the last round I got the technique right so I did that one unbroken. I pretty happy since I predicted 4 min / round.

Sunday
CFWU
Deadlift x 7
140-145-147,5-150-150-150-152,5 kg (PR 4 times!)
+
MMA, 1 h

Very pleased with the deadlifts, especially since I´m a bit sore in my right shoulder from the OH-squats yesterday. Next CFT I´ll try 155 kg, but I don´t think I should try to lift heavier until then.

Monday
As many rounds as possible in 20 min of
5 HSPU (reduced height ca 10 cm)
10 L-pullups
15 steps, walking lounge
Total: 8 rounds + 5 HSPU

The L-pullups where harder than expected. The HSPU´s is a project in progress. MMA later today, but I really need to rest tomorrow.

MMA, 1.5 h

Wednesday
Row, 4 x 400m, 2 min rest between rounds
Time: ca 12 min
+
SW, 1.5 h

The fastest 400m was 1.36 / 500m, the slowest 1.49 / 500m.
Was planning to do 4 x 500 m to se if I could do 2 k sub 7 with rest in between. I realized that it would be too tough to wrestle afterwards if I did.

Tuesday
Warmup: Row, 2k
+
Filthy Fifty aka Chuck Norris, modified
50 boxjumps, ca 50 cm (unbroken)
50 regular pullups (5 x 10)
50 high swing, 16 kg (2 x 25)
50 walking lounge steps (unbroken)
50 knees to elbows (10+10+10+9+6+5…shooting for 5 x 10)
50 push press, 20 kg (2 x 25)
50 good mornings, 20 kg (2 x 25)
50 wallball shots, 4 kg (25+15+10)
50 burpees (5 x 6, 2 x 10)
50 tuck jumps (5 x 10)
Time: 32.37 min

Almost 5 min better than last time 6 weeks ago. The big difference was that I had a wu this time and I paced myself better. After the goodmornings the time was ca 20.30 min. Like last time it really slowed down during the burpees but I sucked it up pretty good during the tuck jumps. Next time I´ll try to press the lounge steps, good mornings and wallball shots.

Wednesday
Row, 5k
Time: 20.20 min
+
Some work with 40 kg barbell:
Cleans, 4 x 5
Press, 1 x 10, 2 x 5

First time rowing 5 k and I aimed for between 20-21 min. I did the last km a bit faster (ca 3.50) than the first 4 ( ca 4.07 / km). Next time I´ll definitely do better, maybe under 20 min.

Thursday
”Lynne”
Max rep of benchpress, bw (75kg), and pullups for 5 rounds
5/17
5/17
5/17
5/16
4/11
Total: 24+78=102

The first round went bad, probably because I didn´t warm up (I should always do CFWU or 2 k rowing). Then I tried to pace myself (I know I´m supposed to do max reps) to avoid unpleasant surprises with the barbell. It feels like I waste alot of energy readjusting and not being able to ”kip” properly since I´m slipping on the metal bar. Btw, I didn´t go straight to the pu-bar (if someone thinks I did a lot of pullups).

Friday
Wu, Swings 24 kg kb, 4 x 25
+
SW, 1h

It was a long time since I used a kb for warmup, really felt it in my arms. Will continue with this to improve my grip (since I´m complaining about it when I do pullups).

Thursday
”Michael”, modified
3 rounds of
Row, 1k
Good mornings with barbell, 50
Situps, full with anchored feet, 50
Time: 25.11 min

All unbroken, but I really cramped up in my lower back as predicted. First round of rowing 3.40 min and the other two ca 4.10, so I´ll try rowing faster next time.
Btw. If I have to sub, from now on I will always sub each: 400 m Run with 500 m Row, back extensions with GM with barbell and situps (ghd) with anchored situps.

EDIT 2008-02-28: When I sub running 400 m with rowing 500 m it actually makes it easier because I get a lower pulse, so I will stop doing this. 400 m run = 400 m row

Friday
”Diane”
21-15-9
Deadlift, 100 kg
HSPU with reduced height (ca 10 cm)
Time: 16.22 min

Saturday
”Fran”
21-15-9 of
Thrusters, 40 kg
Pullups
Time: 8.45 min

…instead of Elizabeth. Thrusters, 1st: 14-5-2, 2nd: 5-5-5, 3rd: 3-3-3. Pu, 1st: 7-7-7, 2nd: 8-7, 3rd: 5-4.
Tried to do the thrusters unbroken the first round, but that was a mistake. Bleh! Well, next time I´ll at least try to do sub 8 min.

Monday
MMA, 1.5 h
+
Pullups, 1st min – 1, 2nd – 2 and so on…
Result: 12 min + 8
(tired after training…last time 13 min + 5, total 96 pu)

Saturday
Warmup: Row, 2k
Powerclean
60 kg. 3-3-3-1 fail+3
65 kg, 2-1 fail+1
+
Benchpress, 50kg, 3 x 10
OH-squat, 20 kg, 3 x 10

Never tried powercleans before so I didn´t want to go too heavy. 60 kg felt easy so I put on 5 kg more and it also went ok. Will aim higher next time, but first I need to practice some technique. ”Tabata something else” tomorrow, but probably with some modification. Will at least aim to do even rounds.

Sunday
”Tabata something else”, totally 32 rounds, 15.50 min
Pullups, 53, 7-7-7-7-7-7-6-5
Pushups, 77, 10-10-10-10-10-10-9-8
Situps, 79, 15-6-10-8-10-10-10-10
Squats, 123, 15-15-15-15-15-15-15-18
Total: 332

The plan was Pull 7×8, Push 10×8, Sit 15×8, Squat 19×8 and to reach the total 400.
I´m blaming the ”poor” pullup number on the 120 the other day (bleeding blisters again). Pushups are always harder than I think. I did a ”full” sit up with anchored feet and it wasn´t that hard but each one took longer than planned (realised that after the first work period, so I screwed the first two up). Somewhat the case with the squats, but I would lie if I said I wasn´t tired. Next time I´ll shoot for a total of 60+90+100+130=380

Monday
MMA, 1.5 h (nice to be back)
+
Front squat, 1 x
40-50-55-60-65-70-75-80-85-90 kg (PR!)

Had only done 70 kg at most, but I don´t really consider that a PR attempt. I guess this tells me I could do ALOT more than 80 kg in back squat
Btw…my bw is now around 80 (actually 80.4 at 1st january, yikes), but I guess I could do these weights at my normal bw 75 kg.

Wednesday
SW, 1.5 h
+
Five rounds of
5 Pullups
10 Pushups
15 Squats

Pathetic attempt to do a Cindy, had no energy left. Actually looking forward to ”Michael”, but I´m guessing my lower back will regret that statement.

Monday
5 rounds of
Row, 400 m
Squats, 50
Superman (instead of backextensions), 30
Time: 25 min

Tuesday
”Helen”, modified
3 rounds of
Row, 400 m
High swings 24 kg kb, 21
Pullups, 12
Time: 10.37
1st ca 3 min and all unbroken, then ca 3.45/round. Pullups 2nd 6-6, 3rd 3-3-3-3.

Wednesday
Warmup – Row, 2000m
CFT (all are pr)
Deadlift, 135 kg
Backsquat, 80
Shoulderpress, 55
Total: 270 kg

Did the same weights as before since I barely trained during dec (EDIT: noticed that I by mistake increased the deadlift with 5 kg, so it´s actually a new pr). Went surprisingly easy. Probably could´ve done 15 kg more on the DL and BS and 5 kg more on the SP. Next time total should be over 300 kg. Some more training:

Shoulder press
1 x 1, 55kg
1 x 5, 50kg
3 x 10, 40kg
Knees to elbows, 5 x 10
+ SW, 30 min

Thursday
Pullups, 120 (6 x 10, then 2 or 3 and then 1 or 2 at a time)
Ringdips, 30 (2 x 7, 2 x 3, 2 x 2, 6 x 1)
Time: 28.27 min

That was just silly. I had 60 pu left after 10 min and I nearly stopped when my blisters started to bleed…but I didn´t stop and now my hands look like shit and sting alot but I made it! Next time I´ll try to be smarter with the reps and use gloves or something.