Kraft log

[Kraft]

box jumps: 5x3
push press: 1x3+30, 1x3+32,5, 1x3+35, 1x3+37,5, 1x3+40
back squats: 5x5+62,5
Back extensions: 3x15
KB row: 4x8+16 on each side
KB swings 16 kg: one hand swings 4x5 with each hand, two hand high swings: 10+15+15+15'
2km row, time: 8.24

[Kraft]

february 28th
5 km run on icey snowey ground. It was tough. I had my anti-slip-things on my Nikes.

February 29th
Power cleans: 1x3+20, 2x3+25, 1x3+40, 1x3+45, (50F) 1x3+40 (I´m having big difficulties learning this execise)

Front Squats: 3x5+40kg & 1x3+50, 1x3+50

5 Neg pull ups + 5 push ups + 5 assisted pull ups + 5 push ups + 5 assisted pull ups + 5 push ups + 5 neg pull ups + 5 pusch ups + 5 neg pull ups + 5 push ups

50 burpees, time: 3.05 (it felt so heavy so I´m happy for the ok time)

[Kraft]

Warm up: 10 squats, 5 push-ups, 10 windmills X 3

Snatch pull: 3x3+20

Power snatch: 1x3+20, 1x3+25, 1x3+30

Deadlift: 5x5+67,5 (I thought I did 65 kg´s last time…)

Military press: 5x5+27,5

Kettlebell snatch 12 kg: 5x10 on each arm, no rest
30 leg lifts

[Kraft]

Have a very annoying cold. Go away! I want to swing without coughing my lungs out!

[Kraft]

Cold isn´t all gone but I did a little bit of exercise anyway today. First time in a week and it didn´t feel so good.

1 Turkish getup on each side with 16 kg bell
Push-ups on toes. (11)
20 high swings 5 times with 16 kg bell
1 TGU on each side
Push-ups (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 (8)

[Kraft]

box jumps: 5x3
push press: 1x3+30, 1x3+32,5, 1x3+35, 1x3+37,5, 1x3+40
back squats: 5x5+65
Back extensions: 3x15+5kg
KB row: 4x8+16 on each side
KB snatches 12 kg: 10+10x5

Leg lifts: 30

I still feel my cold. The box jumps was fine but the rest felt quite heavy.

[Kraft]

Short visit to the gym today:

Power cleans: 1x3+20, 2x3+25, 1x3+30, 1x3+35, 1x3+37,5, 1x3+40

Front Squats: 3x5+40kg & 1x3+50, 1x3+55

Neg pull ups/push-ups: 5/5x5

No metcon beacause of the cold making me feel week and whiny

[Kraft]

I´m finally rid of my cold so i went to the gym both Saturday and Sunday. On Saturday I introduced a friend to kettlebells so it wasn´t a very hard work out for me. I did some snatches with the bar, military press (5x5+27,5) and rowing machine. I showed my friend swings, push press and TGU´s, so I did some of those also.

On Sunday I did
front squats: 1x5+40, 2x5+40,1x3+55, 1x3+57,5, 1x5+60
dead lift: warm up - 1x5+60, 1x2+80, 1x1+90 10 times
5+5 KB snatches + 10 KB good mornings x 10 with 14 kg bell
I finished by rowing for 5 minutes.

[Kraft]

It was my birthday yesterday and I celebrated by doing snatch and clean and jerk 1RM.
Powersnatch: 35 kg (PB)
Clean and jerk: 50 kg (PB)

After that I did this metcon:
31 swings+31 push ups on knees+31 sit-ups+31 squats x 3

[Kraft]

Yesterday I did this:
box jumps: 5x3
back squats: 5x5+67,5
Back extensions: 3x15
KB row: 4x8+16 on each side
10 minutes row

[kallefs]

Belated congrats for the birthday and the PB:s! I'm just guessing that you turned 31?

[Kraft]

Belated congrats for the birthday and the PB:s! I'm just guessing that you turned 31?

You guessed right! And thanks! After the lifting me and som friends had "dumpling symphony" and that means ten types of different vegan dumplings .

After friday I didn´t do much heavy exercises. Saturday I went running for 20-30 minutes or so. I really need to do that more...
Sunday I went to "familjejympa" (family aerobic) with my three year old... a bit mentally challenging but he was very happy.

Today I did some light power cleans (my back is a bit sore since thursday), front squats 3x5+50, 3x3+55, push-ups and neg pull-ups: 5+5x5. I ended it all with tabata rowing.

[Kraft]

I haven´t written in a while and I haven´t done much exercise lately either. I´ve done lighter training in the gym and a little bit of running. But now the cold is gone! Yesterday I went for a short run and tonight I´m hoping to get to the gym...

[Kraft]

And to the gym I went, or ran was more like it. Good warm up. Then I did:

Snatch: 3x3+20, 3x3+30

Over head squats: 5x5+20 kg

Dead lift: 5x5+70

Military press: 5x5+30

KB snatches: 4x8+16 kg bell (2x8 on each side, no rest), 4x5+16 kg (2x5 on each side, no rest)

Leg lifts: 30

Then a jog back home.

[Kraft]

Ten days ago I box jumped myself to six stitches in my right leg. Before that I had different colds for weeks. Hopefully I can get the stitches removed tomorrow and go back to normal training. I have no goals other than trying to fit at least three training sessions every week.