Kraft log

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Re: Kraft log

Postby Kraft » Thu Jan 26, 2012 8:15 pm

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
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Re: Kraft log

Postby Kraft » Sat Jan 28, 2012 5:12 pm

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)
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Re: Kraft log

Postby Kraft » Sun Jan 29, 2012 3:06 pm

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
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Re: Kraft log

Postby Kraft » Tue Jan 31, 2012 8:53 pm

Have a very annoying cold. Go away! I want to swing without coughing my lungs out! :-(
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Re: Kraft log

Postby Kraft » Sun Feb 05, 2012 8:47 pm

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)
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Re: Kraft log

Postby Kraft » Mon Feb 06, 2012 8:42 pm

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.
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Re: Kraft log

Postby Kraft » Tue Feb 07, 2012 10:58 am

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 :-(
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Re: Kraft log

Postby Kraft » Mon Feb 13, 2012 6:20 am

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.
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Re: Kraft log

Postby Kraft » Fri Feb 17, 2012 2:42 pm

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) :-D

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

Postby Kraft » Sat Feb 18, 2012 3:31 pm

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
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Re: Kraft log

Postby kallefs » Sat Feb 18, 2012 6:56 pm

Belated congrats for the birthday and the PB:s! I'm just guessing that you turned 31? :)
Dum di dum!
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Re: Kraft log

Postby Kraft » Mon Feb 20, 2012 9:10 pm

kallefs wrote: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 :-D.

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.
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Re: Kraft log

Postby Kraft » Mon Mar 05, 2012 10:31 am

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...
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Re: Kraft log

Postby Kraft » Mon Mar 05, 2012 9:21 pm

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.
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Re: Kraft log

Postby Kraft » Sun Mar 18, 2012 9:10 pm

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.
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