Kraft log

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Re: Kraft log

Postby Kraft » Thu May 31, 2012 8:28 pm

In total 455 burpees.
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Re: Kraft log

Postby kallefs » Thu May 31, 2012 9:07 pm

You and Hoff are crazy...
Dum di dum!
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Re: Kraft log

Postby JP » Fri Jun 01, 2012 6:29 am

[quote="kallefs"]You and Hoff are crazy...


a fact.
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Re: Kraft log

Postby Kraft » Sat Jun 02, 2012 7:26 pm

[quote="kallefs"]You and Hoff are crazy...


Yesterday I only did 40 warm up burpees so medium crazy I guess, then I did

snatch: 2x3+20 and 4x3+30 kg,
dead lift: 5x5+70
military press 5x5+27,5
KB snatches: 100 with the 12 kg bell

Today I row on the machine for 40 minutes. It wasn´t as monotonous as I´d expected it to be when I tried to concentrate on pace and technique. Then I did some leg raises and realized the burpees really got to my lower abs....painful.

105 burpees to go. l´ll do them tomorrow.
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Re: Kraft log

Postby Kraft » Sun Jun 03, 2012 6:47 pm

Finally, burpee week is over. The last fifty we mixed with swings. Heavy.

Today at the gym:
Warm up, burpees...what else: 15+15+25
Push press: 1x3+30, 1x3+35, 1x3+37,5, 1x3+40, 1x1+42,5, 1x1+45, 1x1+47,5 (I failed 50 :-()
Then I started practicing clean and jerk and split jerks. It was ok after a few reps.
Back squats: 5x5+65. I try to put the bar lower on my back since I tend to lean forward when I go up. Need some help to change my technique I think.
Burpees/swings:10/10x5, time: 4.32

After the gym we celebrated with pizza :-)
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Re: Kraft log

Postby Kraft » Mon Jun 04, 2012 8:08 pm

Tired today but I did some KB exercises anyway

Yoga warm up
Swings: 200+16 kg (70+50+40+40)
TGU´s: 5 on each side wit 16 kg bell
back extensions/push ups: 20/10x3
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Re: Kraft log

Postby Kraft » Mon Jun 04, 2012 8:09 pm

And I´m thinking about the next week long challenge. No ideas so far....
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Re: Kraft log

Postby JP » Tue Jun 05, 2012 7:42 am

1000 heavy max single pb attempts
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Re: Kraft log

Postby Kraft » Wed Jun 06, 2012 6:06 pm

[quote="JP"]1000 heavy max single pb attempts


I´ll just pretend I never read that and make up a serious challenge for next week. Something with KB´s so you´ll have to join.

And today me and Hoff ran 13,7 k. I´ve never ran that far before so I´m happy it didn´t feel to awful. Time: 1h 22 min.
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Re: Kraft log

Postby Kraft » Sun Jun 10, 2012 12:54 pm

Yesterday I rested...and partied. Today I´m tired but I ran 7,5 k´s anyway. It felt ok. Friday I went to the gym and I snatched 35 kg´s 3 times which made med very happy since that is my snatch PB :-). Also did OH squats with 25 kg 3x5 and it didn´t feel to heavy at all.

All in all I did

Snatch: 3x3+25, 1x3+30, 1x3+32,5, 1x3+35
OH squats: 3x+25
Military press: 5x5+30kg
Dead lift 5x5+72,5
KB snatches: 4x8+16 on each arm, no rest between sets
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Re: Kraft log

Postby Kraft » Tue Jun 12, 2012 11:07 am

Today I did powercleans. Or I tried. I sucked.
Power cleans: 2x3+30, 2x3+40, 1x2+45
1 Power clean+ 5 front squatsx5
Neg pull ups/push ups: 5x5
10 burpees/10 kb swings (18kg)x5
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Re: Kraft log

Postby Kraft » Thu Jun 14, 2012 8:28 pm

Living room floor session tonight:

Yoga warm up

TGU´s: 5 on each side with 16 kg bell.
Good mornings: 3x20+16kg KB
Leg raises: 3x20
back extensions: 3x20
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Re: Kraft log

Postby Kraft » Fri Jun 15, 2012 6:56 am

I´m starting to get the healthy body healthy mind stuff. This morning I ran about 7 k´s. It was a but heavy but I held a good pace I now it feels really good :-)
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Re: Kraft log

Postby Kraft » Sat Jun 16, 2012 7:47 pm

Box jump: 5x5 (I´m still not comfortable jumping since I hit the box bad a couple of months ago)
Push press: 3+35, 3x37,5, 3+40, 3+42,5, 3+45 Technique is lousy but press strength is ok...
Back squat: 5x5+60, I keep trying to improve my technique, I guess I´ll be doing that for...as long as I keep squating. I tend to lean forward on the way upp when it gets heavy or I get tired so the bar don´t go straight up and down.
Back extensions: 3x20
KB row: 3x8+16 kg on each side
KB swings: 5x20+20kg

Hoff is trying to get me to join this challenge https://www.facebook.com/photo.php?fbid ... =1&theater
Anyone else want to join?
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Re: Kraft log

Postby Kraft » Mon Jun 18, 2012 7:29 pm

6 km run from work to outdoor group training. The session was called "intervall flex" in swenglish which meant first heavy intervals then a lot of bending and stretching. It wasn´t that much fun but it felt so good after. :-)
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