a strong girl…

February 4th, 2014

that needs some more cardio :)

At the moment: cooking food, preparing meals, uploading you tube movies and writing a blog post. Yes, I’m definitely a girl!

Here we go, a update on my work out days…and I’m really having a good time at the moment. A lot on energy a lot of happiness and I just love to do my training.

Monday: 

Session 1

A. Hang Squat Snatch 7 x 2 @ 70-80%. Worked up to 55kg.
B. Squat Snatch 3-5 set x 1 rep, @80-90%. Worked up to 60kg.
C. Back Squat 3 x 6-8 reps, @ 80-85%, Tempo 10X1. 100kg.
D. Back Squat 3 x 1 rep, Go heavy-ish, Tempo 5(10)X. 80kg.

(5 sec down, 10 sec pause, explosive up)

Session 2

A. 4 Rounds for time – 1st round 10 reps, 2nd 7 reps …
10/7/5/3 STOH – 40/50/60/70kg
10/7/5/3 Burpees
10/7/5/3 Power Clean – 40/50/60/70kg
10/7/5/3 Toes to bar
10/7/5/3 Clean and Jerk – 40/50/60/70kg
10/7/5/3 Box Jumps 50cm

total time: 11:16

B. 4 Rounds for time:
4 Muscle-ups, 4/4 pistols

total time: 3:49min

Tuesday:
Session 1

A. Deadlift 3 x 8 reps @75-80% Tempo 20X1. 120kg

B. Bar Complex

@ 70-75% 1RM Push Jerk – 1 rep every 30 seconds for 8 minutes – 70kg.

Power Clean – Front Squat – STOH – Back Squat – STOH

Session 2

A. 3 Rounds for time:

20 Unbroken Wall Balls 14 lbs to 3,05cm, 50 Double-unders, 10 Box Jumps 50cm

total time: 8+. Too many no-reps!

B. 3 Rounds for time:

12 toes to bar,  12 HSPU

total time: 4:12min

The dead lifts felt just so good and I really wanted to try to go heavy and se what was in me, so i tried my last PR weight 170kg. And yes, it´s still there:

Good night / P

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