tag:blogger.com,1999:blog-33454220744664376042024-02-19T17:03:58.439+01:00Sweden CrossFitCrossfit, stenålderskost, träning, hälsa, funktionell träning, intervall, kost, tävling, crossfit games, paleolithic, paleo, näringslära, vad är crossfit, "crossfit ljungby", "crossfit", crossfit sverige, crossfit sweden, crossfit sverige, wod, crossfit wod, wod crossfit, crossfit träningCharlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.comBlogger585125tag:blogger.com,1999:blog-3345422074466437604.post-24787059501763095572017-11-19T14:27:00.002+01:002017-11-19T14:27:32.242+01:00Lördags träning<div dir="ltr" style="text-align: left;" trbidi="on">
<div>
<div>
Iväg över helgen för att umgås med familjen.</div>
<div>
</div>
<div>
Mina föräldrar har byggt en liten minibox i garaget och det är endast helt upp till mig om det ska bli träning eller inte….</div>
<div>
</div>
<div>
Så upp relativt tidigt på lördagsmorgonen för lite små fix med jobbet och sedanut till garaget för träning.</div>
<div>
</div>
<div>
Tanken var lite kortare träningspass än vanligt:</div>
<div>
<br />
A1: Freestanding HSPU</div>
<div>
4set x 3-6reps</div>
<div>
A2: One arm ring row</div>
<div>
4set x 8reps per arm</div>
<div>
</div>
<div>
B: For Time</div>
<div>
5 Round ”Cindy"</div>
<div>
20 Clean and jerks</div>
<div>
5 Rounds ”Cindy"</div>
<div>
15 Clean and jerks</div>
<div>
5 Rounds ”Cindy"</div>
<div>
10 Clean and jerks</div>
<div>
5 Rounds ”Cindy"</div>
<div>
5 Clean and jerks</div>
<div>
</div>
<div>
Vikt: 60kg</div>
<div>
Tid: 24:29</div>
<div>
</div>
<div>
När jag nästan var färdig med A delen kom mor ut i garaget och hängde på B delen, alltid kul med sällskap, ännu roligare när en familjemedlem hänger med :)</div>
<div>
</div>
<div>
</div>
</div>
</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-30392254183413836782017-11-15T19:53:00.000+01:002017-11-15T19:53:00.347+01:00Tisdags mys träning<div dir="ltr" style="text-align: left;" trbidi="on">
Lite skivstång och lite gymnastik, mycket funkade bra, långt ifrån stressad idag så det fick ta den tid det skulle utan stress.<br />
<h3 style="text-align: left;">
Strength</h3>
<div>
A: 'Clean and Jerk'</div>
<div>
72.5kg x 3 reps x 2 sets</div>
<div>
85kg x 2 reps x 1 sets</div>
<div>
100kg x 2 reps x 1 sets</div>
<div>
110kg x 1 reps x 1 sets</div>
<div>
100kg x 2 reps x 1 sets</div>
<div>
85kg x 2 reps x 1 sets</div>
<div>
72.5kg x 3 reps x 1 sets</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
B: 'Snatch'</div>
<div>
61kg x 3 reps x 1 sets</div>
<div>
71kg x 3 reps x 1 sets</div>
<div>
81kg x 2 reps x 1 sets</div>
<div>
91kg x 1 reps x 1 sets</div>
<div>
81kg x 2 reps x 1 sets</div>
<div>
71kg x 3 reps x 1 sets</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
C: 'Clean pull'</div>
<div>
105kg x 2 reps x 1 sets</div>
<div>
117kg x 1 reps x 1 sets</div>
<div>
130kg x 1 reps x 2 sets</div>
<div>
105kg x 3 reps x 1 sets</div>
<div>
91kg x 5 reps x 1 sets</div>
<div>
<br /></div>
<div>
<br /></div>
<h3 style="text-align: left;">
Gymnastics</h3>
<div>
A. Wrist warmup</div>
<div>
<br /></div>
<div>
Turbo wrist warm up</div>
<div>
<br /></div>
<div>
B1. 3 x 8 – 10 reps One leg good morning</div>
<div>
<br /></div>
<div>
With a 10s hold on the last rep.</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
B2. 3 x 4 - 5 rounds Nixon shoulder complex</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
C1. 3 x 30s hold Handstand</div>
<div>
<br /></div>
<div>
With fingers touching the wall.</div>
<div>
<br /></div>
<div>
C2. 3 x 10 reps Cossack squats. </div>
<div>
<br /></div>
<div>
<br /></div>
<div>
Short rest between C1 and C2.</div>
<div>
<br /></div>
<div>
D1. 3 x 30 – 45s Handstand shoulder shifts</div>
<div>
<br /></div>
<div>
In a wallfacing position.</div>
<div>
<br /></div>
<div>
D2. 3 x 5 – 7 reps + 10s hold Split squats for mobility</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
Alternate between D1 and D2 with 30 – 60s rest in between and with movement quality in mind</div>
<div>
<br /></div>
<div>
E1. 3 x 8 - 10 reps Bent arm rotations into low bridge</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
E2. 3 x 6 reps Dragon squats. </div>
<div>
<br /></div>
<div>
Rest between 30 – 60s between E1 and E2.</div>
<div>
<br /></div>
<div>
F1. 3 x 1 – 3 reps Shawarma hanging rotation</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
F2. 3 x 10 - 15 reps Four position lifts + 10s hold</div>
<div>
<br /></div>
<div>
Rest for 30 – 60s between F1 and F2.</div>
<div>
<br /></div>
</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-34212786555522511632017-11-11T19:42:00.001+01:002017-11-11T19:42:40.844+01:00Stress Vecka<div dir="ltr" style="text-align: left;" trbidi="on">
<div>
<b>Stressad vecka med mycket att göra jobbmässigt, fått till det hyfsat med träningen dock så blev bloggen lite lidande</b></div>
<div>
<b><br /></b></div>
<div>
<b>Strength</b></div>
<div>
<b>A: 'Hang Power Snatch from above knee + Snatch'</b></div>
<div>
<b>65kg x 3 + 3 reps x 1 sets</b></div>
<div>
<b>75kg x 1 + 2 reps x 1 sets</b></div>
<div>
<b>85kg x 1 + 1 reps x 3 sets</b></div>
<div>
<b>75kg x 2 + 1 reps x 1 sets</b></div>
<div>
<b>70kg x 2 + 2 reps x 2 sets</b></div>
<div>
<br /></div>
<div>
<b>B: 'Clean pull'</b></div>
<div>
<b>110kg x 3 reps x 5 sets</b></div>
<div>
<br /></div>
<div>
<b>C: 'Front Squat'</b></div>
<div>
<b>110kg x 3 reps x 1 sets</b></div>
<div>
<b>120kg x 3 reps x 1 sets</b></div>
<div>
<b>130kg x 2 reps x 4 sets</b></div>
<div>
<b>120kg x 3 reps x 1 sets</b></div>
<div>
<b>110kg x 3 reps x 1 sets</b></div>
<div>
<br /></div>
<div>
<b>Gymnastics</b></div>
<div>
<b>A. 1 – 2 x Straight arm strength wrist warm up</b></div>
<div>
<br /></div>
<div>
<b>B. 1 x rounds of Scapular complex</b></div>
<div>
<b><br /></b></div>
<div>
<b>8 – 15 reps each exercise. </b></div>
<div>
<b><br /></b></div>
<div>
<b>C. 3 x 30 – 45s Freestanding handstand hold </b></div>
<div>
<br /></div>
<div>
<b>D. 18 x EMOM every minute on the minute</b></div>
<div>
<b><br /></b></div>
<div>
<b>EVEN minutes</b></div>
<div>
<b><br /></b></div>
<div>
<b>3 – 6 reps Handstand toe pulls with a 2 – 4 second hold each rep. </b></div>
<div>
<b><br /></b></div>
<div>
<b><br /></b></div>
<div>
<b>ODD minutes</b></div>
<div>
<b><br /></b></div>
<div>
<b>3 – 6 reps Ab wheel rollouts. På tårna, nästan helt nere nu.</b></div>
<div>
<b><br /></b></div>
<div>
<b>EVERY third minute rest up</b></div>
<div>
<b><br /></b></div>
<div>
<b>WOD:</b></div>
<div>
<b>skulle ha blivit en konditions bit, dock så går jag med en nästan förkylningskänsla så lät bli och gick hem istället.</b></div>
<div>
<b><br /></b></div>
<div>
<b>Ska bli lite spännande om det bryter ut imorgon eller inte.</b></div>
<div>
<b><br /></b></div>
<div>
<b><br /></b></div>
</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-12464125518990652772017-11-03T22:23:00.000+01:002017-11-03T22:23:21.943+01:00Double Fun<div dir="ltr" style="text-align: left;" trbidi="on">
<div>
För ovanlighetens skull så blev det ett dubbel pass, brukar ej ha tid för det.<br />
Men ibland så.<br />
<br />
Session 1 - 07:30;</div>
<div>
In teams of 2</div>
<div>
Amrap 30min</div>
<div>
20 Strict HSPU</div>
<div>
10 Turkish getups 24kg</div>
<div>
100 DU</div>
<div>
</div>
<div>
4R+20strict HSPU</div>
<div>
</div>
<div>
</div>
<div>
Session 2 - 14:30:</div>
<div>
</div>
<div>
</div>
<div>
Strength</div>
<div>
<br />
A: 'Front Squat'<br />
105kg x 4 reps x 1 sets<br />
120kg x 4 reps x 1 sets<br />
120kg x 3 reps x 1 sets<br />
105kg x 3 reps x 1 sets<br />
<br />
B: 'Power Clean'<br />
85kg x 2 reps x 1 sets<br />
96kg x 3 reps x 2 sets<br />
96kg x 2 reps x 2 sets<br />
<br />
C: 'Snatch deadlift'<br />
101kg x 4 reps x 2 sets<br />
111kg x 2 reps x 2 sets<br />
121kg x 2 reps x 2 sets<br />
% of Snatch<br />
<br />
Gymnastics<br />
A. Handstand pushups <br />
<br />
4 set x 2 - 6 reps Strict Handstand pushups starting from headstand. </div>
<div>
</div>
<div>
Störigt svårt med balansen ibland.</div>
<div>
<br />
<br />
<br />
B. 3 - 4 x 2 – 4 reps L-sit to shoulder stand on boxes or in parallettes<br />
Parallettes, set 1-3 till Tuck, sedan 2 set till straddle<br />
<br />
Conditioning</div>
<div>
<br />
A: Lactic endurance<br />
<br />
For time x 3sets E7M<br />
5/3 Muscle-ups<br />
25/20 cals row<br />
3/2 Muscle-Ups<br />
<br />
1:56</div>
<div>
1:50</div>
<div>
1:58</div>
<div>
<br />
Långsam rodd :(</div>
</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-72726914923044075102017-11-01T22:10:00.001+01:002017-11-01T22:10:06.869+01:00Gymnastik dag :)<div dir="ltr" style="text-align: left;" trbidi="on">
<div>
</div>
<div>
Gymnastik och Metcon dag.</div>
<div>
Riktigt mycket svaghets träning, skönt efteråt.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUN0ta4pK5EPpsoJ6kcLhmb8JeEBW6qdtxSPKWP1Zsr7t3ivwlOd5K42A-_1dpuXaZ_rtD26VLyIKetAqdPGBr9O7TixE74dTLmDU91sHpc27ShdKmPkgHwDTcnSpFnmRcQ8rL3wQSunU/s1600/FL6a.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="570" data-original-width="570" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUN0ta4pK5EPpsoJ6kcLhmb8JeEBW6qdtxSPKWP1Zsr7t3ivwlOd5K42A-_1dpuXaZ_rtD26VLyIKetAqdPGBr9O7TixE74dTLmDU91sHpc27ShdKmPkgHwDTcnSpFnmRcQ8rL3wQSunU/s320/FL6a.png" width="320" /></a></div>
<br /></div>
<div>
<br />
<strong>Gymnastics</strong><br />
A. 3 - 5 x 2 – 4 rounds Back lever to front lever<br />
<br />
With 3 – 6 s hold.<br />
<br />
<br />
B. 24 EMOM every minute on the minute<br />
<br />
EVEN minutes 6 – 12s Planche holds - tuck<br />
<br />
ODD minutes 3 – 5 rep Russian leglifts<br />
<br />
EVERY third minute 1 rep Turkish Get up Left and right arm (2 reps total).<br />
<br />
At least 25s rest before the planche but don´t rush the movement. 16-20kg</div>
<div>
<br />
C. 8 x OTM on the minute. <br />
Even 20 - 30s Chinese plank on the back.<br />
Odd 20 - 30s Chinese plank on the front.<br />
<br />
D. 3 x 8 – 10 reps Unilateral Prone Trap 3 raise L/R<br />
<br />
Tempo 31X1. 2.5kg<br />
<br />
<br />
<strong>Conditioning</strong></div>
<div>
<br />
A: Aerobic conditioning<br />
<br />
4 rounds of<br />
400m run<br />
6/6 DB STOH 35kg/25kg<br />
<br />
Det var menat att köra 35kg, dock så är vänster alldeles för svag så fick hoppa ned till 30kg.</div>
<div>
Ramlade in på 12:21, ruskigt svajigt på vänster.</div>
</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-4030276206341026022017-10-30T21:37:00.002+01:002017-10-30T21:37:51.239+01:00Ny cykel<div dir="ltr" style="text-align: left;" trbidi="on">
Slut på styrkecykel, nu ska det laddas inför Open 2018.<br />
<br />
typiskt nog så han jag inte med dagens Conditioning ;)<br />
<br />
<b>Weightlifting</b><br />
<b><br /></b>
A: 'Snatch balance flow'<br />
40kg x 3 reps x 5 sets<br />
<br />
B: 'Snatch'<br />
61kg x 3 reps x 1 sets<br />
66kg x 3 reps x 1 sets<br />
71kg x 2 reps x 1 sets<br />
61kg x 2 reps x 2 sets<br />
<br />
C: 'Snatch pull'<br />
91kg x 5 reps x 3 sets<br />
101kg x 2 reps x 2 sets<br />
<br />
<br />
D: 'Back Squat'<br />
120kg x 2 reps x 1 sets<br />
130kg x 2 reps x 1 sets<br />
136kg x 2 reps x 3 sets<br />
<br />
<br />
<b>Gymnastics</b><br />
<br />
A1. False grip hang from the rings 15 - 30s x 2set<br />
<br />
<br />
A2. Ring support top 15 - 30s x 2set<br />
<br />
A3. Dip support bottom 5 – 15 s x 2set<br />
<br />
B. One minute muscle up 1 rep x 2 - 3sets<br />
<br />
Perform the slowest muscle up possible. Långsammast 40s upp och ned, behöver bli lite stabilare i "turn-over"<br />
<br />
C1. Straddle rope climbs 1 – 2 reps x 4 sets, every fourth minute<br />
<br />
<br />
C2. Pike pushups in the rings 2 – 4 reps x 4sets, Every fourth minute<br />
<br />
Tempo 30x1 (4s down, 0 pause bottom, full speed up and 1s pause top).<br />
<br />
Nya tag imorgon ;)</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-39260169121826308602017-10-28T20:11:00.004+02:002017-10-28T20:11:40.202+02:00Lördags fys<div dir="ltr" style="text-align: left;" trbidi="on">
<div>
Gott att driva ett gym, man hinner alltid träna.. öhh not, 4.5h på gymmet/jobbet med pass och annat sedan hem för att tillbringa tid med dottern.</div>
<div>
</div>
<div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQNHmROo66Qm8JPP5K9cxhko7hSyfuPA8t7H3by1DovBzTxkVxevizvo_pFSlIZOjUwXxy4RXDb3xA6ZZ87wLnvuONelmRyCd2StFo-guNrqR459F5JttX9sAhASm3IeAZP5xHhNNvwOU/s1600/IMG_3668.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQNHmROo66Qm8JPP5K9cxhko7hSyfuPA8t7H3by1DovBzTxkVxevizvo_pFSlIZOjUwXxy4RXDb3xA6ZZ87wLnvuONelmRyCd2StFo-guNrqR459F5JttX9sAhASm3IeAZP5xHhNNvwOU/s320/IMG_3668.JPG" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
</div>
<div>
<img /></div>
<div>
<div style="text-align: center;">
Dottern fick lite tränat på gymmet iallafall ;)</div>
</div>
<div>
</div>
<div>
</div>
<div>
Några timmar sedan så blev det ett pass i vardags rummet.</div>
<div>
</div>
<div>
EMOM 10min</div>
<div>
5 Strict Pullups</div>
<div>
7 Burpees</div>
<div>
</div>
<div>
Vila och trösta en sur dotter för att hon inte kan lyfta 24kg kettlebellen..</div>
<div>
Blir defintivt gladare med några egna lyft med 8kg ;)</div>
<div>
</div>
<div>
Amrap 7min</div>
<div>
10 SDLHP 24kg KB</div>
<div>
5 Strict HSPU</div>
<div>
</div>
<div>
Vila</div>
<div>
</div>
<div>
15/15/15s arbete + 15s vila x 4</div>
<div>
Russian Twist / V-ups / Hollow Holds</div>
<div>
</div>
<div>
Ca 26min total tid i vardagsrummet</div>
<div>
</div>
<div>
Sedan ut på Lördagsgodis jakt.</div>
<div>
</div>
</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-20644778266501786722017-10-27T21:48:00.000+02:002017-10-27T21:48:13.661+02:00Fredags mys<div dir="ltr" style="text-align: left;" trbidi="on">
<div>
Strength<br />
A: 'Snatch’<br />
EMOM till miss</div>
<div>
50kg + 2.5kg per lyft</div>
<div>
95kg</div>
<div>
</div>
<div>
<div>
<br />
B: 'Clean and Jerk'<br />
<div>
EMOM till miss</div>
<div>
70kg + 2.5kg per lyft</div>
</div>
115kg</div>
<div>
<br />
C: 'Front Squat’<br />
tung etta = 140kg</div>
<div>
Fail få 145kg<br />
Gymnastics<br />
A: Strict Handstand pushups<br />
<br />
Alt 1. Strict Handstand pushups 4 reps x 4sets<br />
<br />
Starting from headstand. This is a preparation for freestanding handstand pushups. Go into a headstand close to the wall but without touching. With a locked body line start the movement by a slight “fall”. This will create a momentum to press up and push the head through the arms. Return to the starting position with control. This can also be done in a deficit version.<br />
<br />
<br />
A2. Mixed grip pullups 5 reps x 4sets<br />
<br />
Tempo 40x1.<br />
B1. Ring dips 6 reps x 3sets<br />
<br />
Tempo 30x1.<br />
<br />
<br />
B2. Ring row with wide position 6 reps x 3sets<br />
<br />
Tempo 30x1<br />
</div>
</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-60241167498659928722017-10-24T19:44:00.000+02:002017-10-24T19:44:48.215+02:00Tisdags träning<div dir="ltr" style="text-align: left;" trbidi="on">
Lite lättare vikter och mindre fokus kring skivstången för att lämna lite plats för gymnastik biten.<br />
Vissa delar i gymnastiken gör att man får ännu mer respekt för vad gymnasterna klarar av.<br />
<br />
Strength<br />
A: 'Snatch'<br />
71kg x 1 reps x 1 sets<br />
76kg x 1 reps x 3 sets<br />
<br />
B: 'Clean and Jerk'<br />
85kg x 1 reps x 1 sets<br />
90kg x 1 reps x 3 sets<br />
<br />
C: 'Snatch pull'<br />
91kg x 2 reps x 3 sets<br />
<br />
Gymnastics<br />
A. Wrist warmup<br />
<br />
B1. Inner hamstring opener 8reps x 2sets<br />
<br />
<br />
B2. Scapular complex<br />
<br />
2 x rounds of Scapular complex<br />
<br />
B3. Thoracic CARs<br />
<br />
2 x 2 reps Thoracic CARs (Controlled articular rotations) L/R<br />
<br />
<br />
C1. Tea cup exercise. 8 reps x 3sets <br />
<br />
C2. Five step horse stance <br />
<br />
3 x 1 min Five step Horse stance.<br />
<br />
D1. Wall heel pulls 6 reps x 3sets<br />
<br />
D2. Diagonal stretch L/R. 10 reps + 10s hold x 3sets<br />
<br />
E1. Back bridge static holds<br />
<br />
3 x Feet Elevated (30-50 cm) Back Bridge Static holds 15 - 45 sec<br />
<br />
E2. Jefferson curl 4 reps x 3 sets<br />
<br />
<br />
F1. Side raises 10 reps x 2sets<br />
<br />
10 second hold on the last rep.<br />
<br />
F2. Duck walk 45 - 75s x 2sets<br />
<br />
<br /></div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-80654868401667908562017-10-23T20:06:00.001+02:002017-10-23T20:07:32.500+02:00Styrke cykel sista veckan<div>Sista veckan på en styrkecykel innan det börjar bli dags att ladda inför Crossfit Games Open.</div>
<div> </div>
<div><img style="display: block; margin-left: auto; margin-right: auto;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9xC_VuAHlZWhAa2V6vQtq4DPJWNs3qXdcMPnL3dfgXRq7zIBGeG6sqX-dnU5Dq65DsERnCYt65TFijUaYs-URNQ4C2ZJVxkwj1AKnArdtArnRq9d6nyO7NDXgJ-RNPpNViMGsmkcLCOk/s5000/%255BUNSET%255D" alt="Skivstångs mys en Måndag " width="400" height="400" /></div>
<div> </div>
<div><strong>Barbell Strength:</strong></div>
<div> </div>
<div>Dagens syfte med skivstångenär att få kroppen lite mer redo inför fredagens max lyft.</div>
<div> </div>
<div>Snatch</div>
<div>71 x 2 reps x 1 sets<br />76 x 2 reps x 1 sets<br />81 x 2 reps x 1 sets<br />86 x 1 reps x 3 sets</div>
<div> </div>
<div> </div>
<div>Clean and jerk</div>
<div> </div>
<div>85 x 2 reps x 1 sets<br />90 x 2 reps x 1 sets<br />96 x 2 reps x 1 sets<br />101 x 1 reps x 3 sets</div>
<div> </div>
<div>Clean Pull</div>
<div>
<div class="programContent showContent">
<p>117 x 2 reps x 3 sets</p>
<p> </p>
<p>Backsquat</p>
<p>120 x 2 reps x 1 sets<br />130 x 2 reps x 1 sets<br />150 x 2 reps x 1 sets</p>
<p> </p>
<p><strong>Gymnastics</strong></p>
<p> </p>
<p>A1. False grip ring row 6 - 8 reps x 2set</p>
<div>Tempo 20x1.
<div><br /><br />A2. Ring Support x 2set
<div>6s – 20s at Ring support top with 4s excentric to Ring support bottom 6 – 20s. <br />
<div>Rest for 30s between exercises <br /><br />B. Strict ring muscle-ups 4 rep x 5 set
<div>Controlled tempo.
<div><br />
<div>Rest 120s between set <br /><br />C1. Perfect pullups 4 reps x 2sets
<div>Tempo 30X1.
<div><br /><br />C2. Bar Dip
<div>Alt 1. Bar dip on horizontal bar 7 reps x 3sets
<div>Tempo 30x1.
<div> </div>
<br />Rest for 90s between the exercises. <br /><br /></div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-18513102991532638432017-04-03T19:24:00.004+02:002017-04-03T19:24:45.836+02:00Gorillafitness<div dir="ltr" style="text-align: left;" trbidi="on">
Efter många om och men så har man bestämt sig att hoppa tillbaka till Gorillafitness.<br />
<br />
Har följt Marcus Herous programmering till och från sedan 2011 tror jag (dåvarande öppna måndagsklubbens programmering) samt i början av Gorilla fitness perioden.<br />
<br />
Överlag en riktigt bra programmering, nu med en omgjord version då Jim Gyllenhammar (Styrka/tyngdlyftning), Ulrik Helms(gymnastik), Ian Houghton (förberedelse/återhämtning) och Herou (sport specifik) som leder det hela.<br />
<br />
Bra eller dåligt upplägg? Det får jag reda på under de närmsta veckorna.<br />
<br />
Då jag själv jobbar med att träna andra och skriva träningsprogram till andra får jag ganska ofta frågan varför jag väljer att följa olika typ av programmering, den senaste var TheProgrm, och varför jag inte följer en egen programmering.<br />
<br />
Svaret är ganska enkelt, jag har under perioder skrivit min egna programmering, följt våran ordinarie boxprogrammering osv.<br />
Och resultaten har varit riktigt bra oavsett vad jag följt så länge fokuset har legat på Crossfit/tyngdlyftning/gymnastik osv.<br />
Den stora nackdelen med att programmera själv är att man gärna börjar småfippla lite mitt i en träningscykel för att man plötsligt får för sig att man riskerar sakna något i sitt program.<br />
<br />
Så jag tar helt enkelt fasta på min vanliga rekommendation är att skaffa en Coach som säger till vad man ska göra till ca 90% av tiden.<br />
Vilket i mitt fall blir att hoppa på Gorillafitness, ett bättre alternativ hade självklart varit att kontakta en Coach och ha en individuell programmering.<br />
Gillar att jobba i små progressioner och det får jag via Gorilla utan att behöva lägga den tiden på att skriva det själv, kan då fokusera på att jobba med andras utveckling istället.<br />
<br />
Mitt råd, är du seriös med din träning, låt någon annan stå för den stora delen av din träningsprogrammering, om det så må vara din boxprogrammering där coacherna hjälper dig, eller om du kontaktar en Coach.<br />
<br />
Men man får inte glömma att ha kul också, så när det känns allra tristast så kommer man antagligen hoppa in i en klass eller 2 i boxen för att delta :)<br />
<br />
<div style="text-align: left;">
<br />Gorillafitness<br />Pass 1:<br /><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">Power Snatch+ OHS</span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">50kg x 3+1 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">53.5kg x 2+1 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">58,5kg x 2+1 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">63kg x 1+1 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">67,5kg x 1+1 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">63kg x 2+1 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">67,5kg x 1+1 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">53.5kg x 3+1 x 1set </span></div>
<div style="text-align: left;">
<span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;"><br /></span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">Snatch </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">61kg x 3 x 1set </span></div>
<br />
<span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">66kg x 3 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">71kg x 2 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">61kg x 2 x 2set </span><br />
<br style="background-color: #f7f7f9; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;" /><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">Snatchpull from deficit</span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">81kg x 3 x 3set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">91kg x 2 x 2set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">76kg x 2 x 1set </span><br />
<br style="background-color: #f7f7f9; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;" /><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">Back Squat </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">112,5kg x 2 x 2set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">121kg x 2 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">128,5kg x 2 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">136kg x 2 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">145kg x 2 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">153kg x 2 x 1set </span><span style="background-color: #f7f7f9; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13.600000381469727px;">161kg x 2 x 1set </span><br />
<br />
<br />
Gymnastik tester:<br />
rörlighets tester inför de kommande 6veckorna :)<br />
Lite små knöliga saker men det finns utrymme för förbättring.<br />
<br /></div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-46768660754174185992017-03-31T21:23:00.001+02:002017-03-31T21:23:47.798+02:00Snabba veckor<div dir="ltr" style="text-align: left;" trbidi="on">
Veckan rullade på alldeles för fort.<br />
<br />
Dagens träning:<br />
<br />
Pass 1:<br />
med lunchklassen i boxen<br />
<br />
In teams of 2<br />
25min amrap<br />
10 Backsquats 120kg<br />
30 TTB<br />
10varv+2 backsquats.<br />
<br />
Var lite stressad i början innan man lugnade ned sig och backsquatsen var helt ok, dock lär det kännas under lördagen helt klart ;)<br />
<br />
Pass 2:<br />
Fick en bokningsbekräftelse på att vara en del av 2 handbollslags försäsongsträning under 2017, vilket var riktigt positivt :)<br />
Ska bli riktigt kul.<br />
Så firade det hela med att dra igenom en skalad variant av "Midline Madness"<br />
<br />
3Varv för kvalité<br />
25 GHD situps<br />
15m Handstand walk<br />
15m OH walking lunges 50kg<br />
Tid oklart, dock 20min från uppvärmningstart tills allt var undanplockat.<br />
<br />
Fira på det bästa sättet helt enkelt ;)<br />
<br />
<br /></div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-25922259591273551282017-03-28T14:53:00.004+02:002017-03-28T14:53:57.739+02:00Post Open 2017<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: left;">
<span style="font-size: x-small;"><span style="font-family: inherit;">Pass 1:</span><span style="font-family: inherit;"><span style="font-weight: 700;">Complex Power Snatch + Deep Power Snatch + Snatch</span><span style="font-weight: 700;"> </span></span><span style="font-family: inherit;">4.1 Do one complex every other minute and increases the weight each round. As the
weight increase it will get more and more difficult for you to catch the bar in a power
position. Keep adding weight until you are literally just doing three squat snatches. </span><span style="font-family: inherit;">When three triples get heavy you switch to doubles and when the doubles get heavy you
switch to singles. The goal is to get as heavy as possibly in the complex, triples and
doubles without failing a rep. In the singles you go all out.</span></span></div>
<div style="text-align: left;">
<span style="font-size: x-small;"><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">Complex: 70kg</span><span style="font-family: inherit;">Triple: 75kg</span><span style="font-family: inherit;">Double: 80kg</span><span style="font-family: inherit;">Single: 90kg</span></span></div>
<div style="text-align: left;">
<span style="font-size: x-small;"><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">
4.2 Drop down to the weight of the heaviest triple squat snatch you managed previously
and do ten rounds for time of one squat snatch + ten bar facing burpees over the bar. </span><span style="font-family: inherit;">75kg, 10:58</span></span></div>
<div style="text-align: left;">
<span style="font-size: x-small;"><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">Rätt skönt att Open är över :)</span></span></div>
<div style="text-align: left;">
<span style="font-size: x-small;"><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">Träningstid: 46min</span></span></div>
<div style="text-align: left;">
<span style="font-size: x-small;"><span style="font-family: inherit;"><br /></span></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
</div>
</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-55917176145771350952017-01-10T22:38:00.000+01:002017-01-10T22:38:25.436+01:00Full rulle<div dir="ltr" style="text-align: left;" trbidi="on">
Coachat 6pass på boxen samt en PT kund, utöver det så har det definitivt varit mer att stå i.<br />
<br />
Fick in ett bra pass med André dock.<br />
<br />
Clean and jerk<br />
EMOM until fail<br />
start på 70kg, öka 2.5kg varje minut till fail.<br />
Jobbade med att hålla helt i stången vid vändningen, lite strul med ett finger så funkar inte att öppna handen vid lite tyngre vikter.<br />
->110kg, sedan missade jag överstöten på 112.5kg.<br />
Kändes rätt ok trots allt.<br />
<br />
Sedan Dagens WOD på Boxen.<br />
<br />
In teams of 2<br />
Amrap 10min<br />
2-4-6-8-10-12...<br />
Clean and jerk 60kg<br />
Lateral Burpees Over Bar<br />
16+16 Clean and jerks.<br />
<br />
Gick bra, dock så började det svida ordentligt efter ett litet tag.. det är definitivt dags att slipa på open formen.</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-65379485779501739202017-01-09T20:42:00.001+01:002017-01-09T20:42:46.429+01:00Pågående flytt..<div dir="ltr" style="text-align: left;" trbidi="on">
Full rulle hela helgen med utrensning i lägenheten.<br />
Ska flytta inom 1.5V, så passar på att gå igenom allt man äger och har för att se om det går att rensa bort något.<br />
Hittils så är det en rejäl omgång kläder/tyger som gått till Emmaus, samt några lass till sopstationen med olika uttjänta prylar/kläder etc.<br />
Att flytta är nog hälsosamt, man får tummen ur och faktiskt tar tag i att sortera ut saker man inte behöver.<br />
<br />
Dock blev det träning ändå.<br />
<br />
Lördag: Pass 5 2017<br />
<br />
Backsquat<br />
Heavy 3 = 142.5kg<br />
90%*3*4set<br />
<br />
Powerclean and split jerk -> 105kg<br />
Lite vajsing med ena fingret så blev inte högre idag tydligen.<br />
<br />
Deadlift<br />
20reps@125kg<br />
10*3set@125kg<br />
<br />
Söndag: Pass 6 2017<br />
<br />
Complete the following chipper for time:<br />
1. Accumulate two minutes of deadlift hold 150/110kg.<br />
2. Accumulate two minutes of overhead hold at 100/70kg.<br />
3. Do ten split jerks at 100/70kg.<br />
4. Do ten hang cleans at 100/70kg.<br />
5. Do ten power cleans at 100/70kg.<br />
<br />
Tid: 29:34<br />
Fick dock skala ned till 90kg efter Overheadhold, då all form av stabilitet kändes bortblåst.<br />
Tog lång tid oavsett.<br />
Lite tuffare än väntat...</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-88739000799732150652017-01-05T23:28:00.002+01:002017-01-05T23:28:26.826+01:00Crossfit Tyngdlyftning + Dagens WOD<div dir="ltr" style="text-align: left;" trbidi="on">
Pass 4 2017<br />
<br />
Uppvärmning: Snatch drills<br />
<br />
A: Barbell Cycling<br />
På tid:<br />
Powersnatch 50kg/7reps - 55kg/5reps - 60kg/3reps<br />
Clusters 60kg/3reps - 55kg/5reps - 50kg/7reps<br />
Hangsquat Snatch 50kg/7reps - 55kg/5reps - 60kg/3reps<br />
Hang powercleans 60kg/3reps - 55kg/5reps - 50kg/7reps<br />
<br />
Vila 5min<br />
<br />
Gör om cykeln på 5kg högre.<br />
<br />
Här har jag tappat oerhört mycket... sjukt drygt.<br />
<br />
B: Dagens WOD i boxen.<br />
<br />
Amrap 12min<br />
20 Pullups<br />
30 Pushups<br />
40 Situps<br />
50 Airsquats<br />
427reps<br />
<br />
Bra flyt, dock så var det riktigt nära att armhävningarna försvann i ett ögonblick ;)<br />
<br />
<br /></div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-60359927066688560992017-01-04T20:26:00.002+01:002017-01-04T20:26:45.576+01:00Mikkos Triangle<div dir="ltr" style="text-align: left;" trbidi="on">
Återuppbyggnad av bloggen.. har alltid gillat skriva på bloggen så här är ett nystart som heter duga.<br />
<br />
Kört 3:e passet för i år.<br />
<br />
Siktar på att kvala in till SM i tyngdlyfting men ska ej tappa varken Kondition eller "Crossfit" delen av träningen.<br />
Hur det ska gå tillväga får vara till en senare post.<br />
<br />
Dagens Träning:<br />
<br />
Mikkos Triangle<br />
EMOM 40min<br />
Min 1: Cal Row<br />
Min 2: Cal Airbike<br />
Min 3: Cal Skierg<br />
Min 4: Rest<br />
<br />
Målet är att komma upp till 20 Cal på varje övning.<br />
Är en bit ifrån dock.<br />
Dagens lugna prestation var:<br />
Cal Row: 12Cal<br />
Cal Airbike: 11Cal<br />
Cal Skierg: 10Cal<br />
<br />
Har en bit kvar men gäller att börja vart man är och inte dit man vill komma.<br />
Detta kommer repeteras många gånger under våren.<br />
<br />
Imorgon är det nya tag ;)<br />
<br /></div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-58642690628508431502014-11-22T15:13:00.004+01:002014-11-22T15:13:49.859+01:00Allt kan bara bli bättre<div dir="ltr" style="text-align: left;" trbidi="on">
<br />Ruskigt sliten idag, 6:e dagen i rad med träning, samt har varit en heldel med boxen samt med barnet.<div>
Risk finns att man håller på att bli lite sjuk, men men än är det nog lugnt.<br /><br />A: <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=78">Front squat</a> – heavy single (not true 1RM) ->140kg Tangerat PR<br /><br />B: <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=182">Deadlift</a> 5 rep Ladder start at 2.5kg higher than last session add 2.5kg each set x 4 sets 142.5kg-145-147.5-150kg. lätt<br /><br />C: Strict Parallette <a href="http://www.gorillafitness.se/hspu/">HSPU</a> x 3x5set, samma ROM som i början av veckan. bra mycket bättre kvalité på repsen nu<br /><br />D: Seated <a href="http://cathletics.com/exercises/exercise.php?exerciseID=90">Press</a> Behind Neck add 2% from last session (89% of 5RM) 5 x 3set -40kg<br />“E: AMRAP 14min<br />50 reps Shuttle Run 10m (500m)<br />40 <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=53">Wall Ball</a> 9kg/6kg<br />30 TTB<br />20 <a href="http://www.youtube.com/watch?v=sL-hS2Qg1BU">Box Jump Over</a> 60cm/50cm<br /><br /><div>
1V+46 shuttle runs</div>
</div>
<div>
<br /></div>
<div>
Skulle ha kört lite Core efter wodden, men kroppen tyckte att jag skulle ta en paus så så fick det bli.</div>
<div>
Helt överkörd.</div>
<div>
Imorrn är det vila, äntligen ;)</div>
</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-25215425009065210882014-11-11T20:07:00.000+01:002014-11-11T20:07:24.551+01:00Styrka :)<div dir="ltr" style="text-align: left;" trbidi="on">
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A: <strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=50">Thruster</a></strong> 2RM ->95kg PR</div>
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B: <strong><a href="http://cathletics.com/exercises/exercise.php?exerciseID=60">Jerk</a></strong> 83% x 2 x 3set@93.5kg
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C: <strong><a href="http://cathletics.com/exercises/exercise.php?exerciseID=79">OHS</a></strong> 2RM ->100kg PR, sådär, då var det förra 1RM ett 2RM</div>
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D: Partial wall <strong><a href="http://gymnasticswod.com/content/wed-0704">handstand</a></strong> practice, face inward 5s x 5set
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<strong><a href="http://www.gorillafitness.se/freestanding-handstand/">Freestanding handstand</a></strong> practice
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E: Front racked lunges 8 x 70% of 4RM x 3set@77.5kg
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F: Weighted <strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=36">Ring Dip</a></strong>s 5*3set@17.5kg</div>
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G: Strict (inside 86cm) <strong><a href="http://www.gorillafitness.se/hspu/">HSPU</a></strong> x 5-5-5+ 6cm, 5reps</div>
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H: Seated DB <strong><a href="http://cathletics.com/exercises/exercise.php?exerciseID=90">Press</a></strong> neutral grip 6 x 3set 16.75kg</div>
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Skulle ha gjort lite lättare konditionsträning, men tiden tog slut....</div>
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Vart helt klart en lyckad styrkesession ändå ;)</div>
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Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-34927214385971188802014-11-10T21:00:00.001+01:002014-11-10T21:00:24.621+01:00Ännu en Måndag<div dir="ltr" style="text-align: left;" trbidi="on">
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<strong>Session one</strong></div>
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A: E90s <strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=58">Snatch</a></strong> 85% x 2 x 8set 81kg
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B: <strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=77">Back Squat</a></strong> add 3% from last session with triples x 3 x 5set, AMRAP in the last set 132.5kg 11reps PR</div>
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Börjar bli lite bekvämare igen i benen :)</div>
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C: 3 <strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=58">Snatch</a></strong> DL @ 110% of <strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=58">Snatch</a></strong> x 5set 110kg (lite mer än 110% men var fruktansvärt lätt)</div>
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D: Muscle up transition 6 x 2set with vest then 10 reps without vest 10kg viktväst i första seten, övning gjord kippad</div>
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E: Ring <strong><a href="http://www.gorillafitness.se/pullup/">Pull-up</a></strong> add 2% from last session x 3 x 5 set, try to perform 5 reps in the last set
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12.5kg 5rep
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F: Weighted pronated <strong><a href="http://www.gorillafitness.se/pullup/">pull-up</a></strong> 10 x 3set
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10kg, 9reps på sista.. lite fail där</div>
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<strong>Session two</strong></div>
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<em>2h rest/work between sessions</em></div>
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G: Inspired by Roslagen Open
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3 sets of 3min with 3min rest between
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5 “Lagom” KBS 40kg/32kg
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5 Goblet Squat 40kg/32kg
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5 CTB
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1: 3V+5GS
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2: 3V+5GS
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3:3V
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Blev snabbt tungt här, swingar helt ok, likaså gobletsquats... men i kombo med CTB blev det snabbt jobbigt...</div>
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H: 3 rounds core/posterior chain work</div>
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Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-82418397872140959762014-11-08T20:55:00.000+01:002014-11-08T20:55:09.153+01:006:e dagen i rad<div dir="ltr" style="text-align: left;" trbidi="on">
A: <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=78">Front Squat</a> 2 x 7set, AMRAP in the last set - 113.5kg - 8reps on the last set<br /><br /><div>
B: <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=182">Deadlift</a> 5 rep Ladder start at 5kg/2.5kg higher than last session add 5kg/2.5kg each step x 4 sets <br />135-140-145-150 <br /></div>
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C: <a href="http://robertsontrainingsystems.com/blog/how-to-rdl/">RDL</a> 55% of Squat x 8-10 x 3set @88kg <br /></div>
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D: CGBP 4 x 4set@70kg <div>
8Reps i sista setet, första gången på länge som det kändes lätt :)<br /><br />E: Seated <a href="http://cathletics.com/exercises/exercise.php?exerciseID=90">Press</a> Behind Neck 87% of 5RM x 5 x 3set @40kg <br /><br />F: “Nate” <br />20min AMRAP <br />2 Muscle Ups <br />4 <a href="http://www.gorillafitness.se/hspu/">HSPU</a> <br />8 KBS 32kg/24kg <br />14R+1HSPU <br />Sämre än förra gången, dock så var det i "fräsht" tillstånd, denna gången i något uttröttat läge.</div>
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Endast HSPU som strulade.</div>
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<br />G: 3 rounds of core work</div>
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Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-44859100098202058812014-11-06T22:23:00.003+01:002014-11-06T22:23:33.887+01:00Lättare dag ;)<div dir="ltr" style="text-align: left;" trbidi="on">
A: Back <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=50">Thruster</a> + Back <a href="http://cathletics.com/exercises/exercise.php?exerciseID=60">Jerk</a> – 70% of Tuesday x 5sets <br />70kg<div>
B: <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=80">Snatch Balance</a> 80% of Tue x 2 x 5set<div>
60kg <br />C: Parallette <a href="http://gymnasticswod.com/content/wed-0704">handstand</a> AMSAP x 3set <br />freestanding, 20s,18s,12s<br /><br />D: Strict Parallette <a href="http://www.gorillafitness.se/hspu/">HSPU</a> x 3x5set <br />Add 1-2cm ROM from last session <br />5cm <br />If you failed to achieve 3x5set last session then remove 5cm ROM and start over <br />ok <br />E: <a href="http://boxpeak.com/athlete/showWorkout.do?workoutId=637">Weighted Dip</a>s 5 x 3set <br />17.5kg, lättare än förra gången trots mer vikt :)<br /><br /><br />F: Seated DB <a href="http://cathletics.com/exercises/exercise.php?exerciseID=90">Press</a> neutral grip 85% of 6RM x 6 x 3set <br />16.25kg, vänster tassen har svårt att hänga med här<br /><br /><br />H: 3 rounds <br />Reverse Hypers 20reps<br />Side to side windmills 16reps<br />Strap Flies 6reps<br />Ring Support hold 36s (jobbigt som attans)<div>
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G: 20min easy aerobic work, var tänkt före "core" delen, blev ca 15min jogg efter boxen.</div>
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Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-15958403670278108812014-11-05T21:41:00.002+01:002014-11-05T21:41:22.068+01:00Onsdags mys<div dir="ltr" style="text-align: left;" trbidi="on">
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Skulle ha varit en dubbel dag men drog igenom allt i en session.. helt klart lite jobbigare så..</div>
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A: <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=59">Clean</a> 80% x 2 x 8set <br />96kg <br />B: <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=77">Back Squat</a> 90% of Mon x 4 x 4set <br />117.5kg <br />C: <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=176">Clean Deadlift</a> 100% of <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=59">Clean</a> x 4 x 3set <br />120kg, lätt ;)<br />D: Bar muscle up 5 x 3set <br />med vikt väst, ca 3kg<br /><br /><br />E: Supinated <a href="http://www.gorillafitness.se/pullup/">pull-up</a> x 5 x 3set <br />17kg, 7reps på sista setet<br /><br />F: 3 sets of 5min <br /><br />20 Double Unders <br />15/10 kcal row <br />7 CTB <br />1: 3V <br />2: 3V <br />3: 2V+8Cal <br />rest 3min btw sets <br /><br /><br />G: Core work, dock helt körd när jag kom hit så slutade...</div>
Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-13215432283647946102014-11-04T22:23:00.001+01:002014-11-04T22:23:22.933+01:00Hårt arbete lönar sig ;)<div dir="ltr" style="text-align: left;" trbidi="on">
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Schysst dag :) lite PR och en massa svaghets tärning därefter :)</div>
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Session one<br /><br />A: 1 <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=50">Thruster</a> + 1 <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=87">Push press</a> + 2 <a href="http://cathletics.com/exercises/exercise.php?exerciseID=60">Jerk</a> – Max but do not go to fail if possible and if you fail do not reattempt <br />20-50-60-70-80-90-95kg (PR) <div>
100kg Thruster (PR) </div>
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Complex@95kg:<br /><blockquote class="instagram-media" data-instgrm-captioned="" data-instgrm-version="3" style="background: #FFF; border-radius: 3px; border: 0; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: -webkit-calc(100% - 2px); width: 99.375%; width: calc(100% - 2px);">
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<a href="https://instagram.com/p/u-2o2UC76G/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_top">Complex 1 Thruster+1 pushpress+2jerk 95kg #gorillafitness #crossfitlund #crossfit_lund #eleiko #livewithfire #2pood</a></div>
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Ett filmklipp publicerat av Charlie Nillson (@charlie_swe) den <time datetime="2014-11-04T15:01:30+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Nov 11, 2014 at 7:01 PST</time></div>
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Thruster 100kg:</div>
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<a href="https://instagram.com/p/u-22KWC76j/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_top">100kg thruster boom! #gorillafitness #crossfitlund #crossfit_lund #community #2pood</a></div>
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Ett filmklipp publicerat av Charlie Nillson (@charlie_swe) den <time datetime="2014-11-04T15:03:19+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Nov 11, 2014 at 7:03 PST</time></div>
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Then <br />B: <a href="http://cathletics.com/exercises/exercise.php?exerciseID=60">Jerk</a> 82% x 2 x 3set <br />92.5kg <br /><br /><br />C: 1 <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=80">Snatch Balance</a> + 2 <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=89">Snatch Push Press</a> (with <a href="http://cathletics.com/exercises/exercise.php?exerciseID=79">OHS</a> grip) into 1 <a href="http://cathletics.com/exercises/exercise.php?exerciseID=79">OHS</a> – Max but do not go to fail if possible and if you fail do not reattempt <br />60-70-80-90? (inte riktigt snatch balance på 90, mer snatch grip BN Pushjerk med långsam nedgång i OHS) <br /><br /><br />D: Forearm supported <a href="http://gymnasticswod.com/content/wed-0704">handstand</a> 3x60s + <a href="http://www.gorillafitness.se/freestanding-handstand/">Freestanding handstand</a> practice <br /><br /><br />E: Front racked lunges 10 x 65% of 4RM x 3set <br />72.5kg, busenkelt :P <br />F: Strict (inside 86cm) <a href="http://www.gorillafitness.se/hspu/">HSPU</a> x 5x3set <br />5cm deficit, tungt <br /><br /><br />G: Russian <a href="http://www.gorillafitness.se/dip/">Dip</a>s add 2.5kg/1.25kg from last session 5 x 3set <br />5kg <br />H: Weighted <a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=36">Ring Dip</a>s 5x3set <br />16.25kg <br />I: Seated DB <a href="http://cathletics.com/exercises/exercise.php?exerciseID=90">Press</a> neutral grip 6 x 3set <br />15.5kg <br />Session two<br /><br /><br />Rest at least 3 hours between sessions<br /><br /><br />J: 20min very easy aerobic work <br />ca 4400m på 20min, nästan lite mysigt på roddmaskinen <br /><br /><br />K: 3 rounds <br />Back extensions 15 reps <br />Hanging windmills 8reps per side <br />Strap Flies 6 reps <br /><br /> <br />Ring Support hold 32s </div>
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Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0tag:blogger.com,1999:blog-3345422074466437604.post-34385116541327605842014-11-03T22:03:00.001+01:002014-11-03T22:03:26.143+01:00Getting stronger<div dir="ltr" style="text-align: left;" trbidi="on">
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A: Max in the complex 40-50-60-70-75-80-85-86X
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<strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=58">Snatch</a></strong> with 3s liftoff from floor to knee +
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<strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=63">Hang Snatch</a></strong> from below knee
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B: <strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=77">Back Squat</a></strong> x 4 x 4set, AMRAP in the last set 130kg, 10reps
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C: 2 <strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=58">Snatch</a></strong> DL + 2 <strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=63">Hang Snatch</a></strong> DL w 2s pause at 5cm off floor 100% of <strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=58">Snatch</a></strong> x 4set 95kg
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D: Muscle up transition 4 x 5set, Strict work.</div>
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E: Chest to Ring <strong><a href="http://www.gorillafitness.se/pullup/">Pull-up</a></strong> x 3 x 5 set 10kg</div>
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F: Weighted pronated <strong><a href="http://www.gorillafitness.se/pullup/">pull-up</a></strong> 10 x 3set 7.5kg
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<b>6h rest then</b></div>
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G: 3 sets of 3min
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10/7 kcal row
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5 CTB
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4 <strong><a href="http://www.cathletics.com/exercises/exercise.php?exerciseID=27">Burpee</a></strong> <strong><a href="http://www.youtube.com/watch?v=sL-hS2Qg1BU">Box Jump Over</a></strong> 60cm/50cm
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rest 3min btw sets
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1: 2v+6cal
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2: 2v+2 CTB
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3: 2v+1 CTB
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H: 3 rounds of core work</div>
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Charlie Palmbladhttp://www.blogger.com/profile/09033863859345175050noreply@blogger.com0