Kraft log

[Kraft]

1 Turkish getup on each side with 16 kg bell
Push-ups on toesx10
20 swings 5 times with 16 kg bell
1 TGU on each side
Push-ups x 10
15 squats 5 times with 16 kg bell. Rest as much as you need between sets but no longer
1 TGU on each side
Push-ups x 10

[Kraft]

Just came back from heavy but sunny jog. I took the bike to work yesterday (10 km one way) and I felt it in my legs today. I ran for about 35-40 minutes but I don´t know how far because the runkeeper app didn´t work. Maybe 6-7 km...

Tonight I´m going to a beautiful seminar about women and building muscles! http://www.abf.se/Distrikt-och-avdelnin ... -ger-makt/

[Kraft]

I´ve gone to the gym two days in a row!

Yesterday I did my power clean-session:
Power clean: 3x3+30, 1x3+40, 2x3+45 (I failed a couple of times on 45 kg. Need to work on my technique...)
Front squats: 1x5+40, 1x5+45, 1x5+50, 2x3+55
Push ups/assisted pull ups: 5/5x5
metcon: thrusters with bar 20 kg/KB swings 20 kg x 21, 15, 9 (My underarms were dead after this) time: 4.55

Today I did snatches and dead dlift :
Snatch: 3x3+20+3x5 OH squats, 3x3+30
Dead lift: 5x5+70
Military press: 5x5+25
KB snatches: 4x8+16 kg bell
Medicine ball ab exercise 3x30+10 kg ball
TGU´s: 20+12 kg

[Kraft]

Today I took the bike to work again. The first week of cykling is always tireing but it´s so much nicer to take the bike than the subway. My legs felt heavy when I got to the gym, also after this weekends exercises. The gym was crowded so I improvised a bit:

KB clean & jerk 2 arms: 4x8+12x2 KB
Back squats: 5x5+60 kg
Back extensions: 3x20
KB row: 3x8+16 kg
KB high swings: 20+20+15+15+15+15

[Kraft]

Ok, I have been training more than I´ve written down here lately and also I´ve been to Berlin visiting JP´s warehouse where I did new dead lift and back squat PB´s . Dead lift, 110 (not a perfect lift but I got it up) and back squat 86 kg.

Tonight I have burpees on the schedule . Maybe I´ll save them for later...

[Kraft]

Tonight I have burpees on the schedule . Maybe I´ll save them for later...

I did the 50 burpees in 3.03 and before that KB C&J 5x5+16 on each side.

[kallefs]

Congrats on the new PBs!

[JP]

It was a strong lift! Deadlift looks good, as does the squat!

It was great to meet you hope you had a great time here!

[Kraft]

It was a strong lift! Deadlift looks good, as does the squat!

It was great to meet you hope you had a great time here!

We had the best Berlin visit, thanks for everything. Hope to see you again in not too long.

[Kraft]

Yesterday I went running. I didn´t enjoy but I hope it was good for me anyway.

Today I´m doing KB stuff:

5x15+16kg zercher squats (it´s supposet to be good for my not strong enough thoracic spine)
swings: 100+50 (16 kg)
leg raises: 2x30
swings: 50
clean and press: 5x5+12 kg
swings: 50
back extensions: 3x20
swings: 50

[Kraft]

This week is a 1000-swings-week. So I´m swinging. So far I´ve done 800 two arm swings. Yesterday I also ran 7 k and today I addes some squats. Only 200 more. Next week I hope I´ll have time to go to the gym.

[hoffmeister]

You should really get a heavier kettlebell for the next 1000.

[Kraft]

You should really get a heavier kettlebell for the next 1000.

Yep I will.

And yesterday I went to the gym. Did some 40 kg power cleans, neg pullups and a lot of burpees... This week is "600 burpees week" And so far I´ve done 250.

[Kraft]

Burpee challenge so far: 355 burpees

Tonight I did 5x20 burpees wit 2-4 minutes rest between. I´m sore everywhere. Only 245 left...

[Kraft]

6x15burpees/15 swings with 16 kg bell

+10 burpees (to make it 100 burpees today)

I´m sick of burpees... but it was surprisingly easy to bike to and from work today. I thought my legs would be feeling worse than they did.