En skön dag

av | mar 1, 2011 | Björn

Dagens pass: A. Power Clean 2,2,2,2 – 90-95-95-90 kg B. Power Clean x 1/Thruster x 1: 60-65-70-75-80 kg C. KBS, 32 kg – 3×21 unbroken Vila 3 h 4 sets: Row 30 sec @ 95%, vila 2:30 min – ca 175 m på alla 4 sets: 25 unbroken sit ups, vila 1 min Upp...

Tokrodd & rxd, schmxd

av | okt 13, 2010 | Björn

Dagens pass: Anaerobic Alactic Endurance Row Sprints: [20 sec @ maximal effort, rest 2:40] x 8 (Active rest 5 min b/t round 4-5) Average: 637.75 w (122.125 m/r) [showtime] rest 8+ hours CP-Strength Endurance As many rounds in 15 minutes:  5 weighted chin ups –...

Höst & grisrodd

av | sep 17, 2010 | Björn

part 1: A. Power Snatch – 2 x 4 sets – 75-80%: 60 kg B. Power Clean + Power Jerk – 1.1 x 4 sets: 80 kg C. Med Ball Reverse Overhead Throws; 90% – 3 reps/set x 5 sets: 8.7 kg tegelsten På Garagegym Norrlandet. Kändes segt över  huvudet, hade...

Lyft & rodd

av | sep 6, 2010 | Björn

part 1: A. Halting Snatch DL 3 x 3: 70 kg B. Snatch: 70% – 1 x 3; 75% – 1 x 3; 80% – 1 x 3: 48.5 – 53.75 (snedviktad) – 56 kg C. Snatch High Pull; 3 x 3: 70 kg D. Back Squat 5 sets of 3: 115-116-116-117-120×1+f-70 kg Kändes...

Get ready

av | aug 4, 2010 | Björn

Wu: Rodd några hundra meter, HPC 20-70 kg + Dagens pass: A. 3 position Hang Power Clean; high, mid thigh, knee cap; 1.1.1 x 3 (80% effort): 80kg B. 10 CTB chin ups x 5: Unbroken C. Row 100 m @ 100% x 3: 17.1 – 17.0 – 16.8 sek (1:24-1:25 min / 500 m) Till...