My Workout For Sunday March 24
I earned 1604 points for my workout on Fitocracy!
Snatch +613 pts
- 15 kg x 3 reps (+47 pts)
- 25 kg x 3 reps (+55 pts)
- 25 kg x 3 reps (+55 pts)
- 30 kg x 3 reps (+59 pts)
- 35 kg x 2 reps (+54 pts)
- 40 kg x 2 reps (+58 pts)
- 45 kg x 2 reps (+62 pts)
- 48 kg x 1 reps (+53 pts)
- 50 kg x 1 reps (+54 pts)
- 53 kg x 1 reps (+57 pts)
- 55 kg x 1 reps (+59 pts)
- first 4 sets “polska” snatch, rest normal snatch
Clean and Jerk +331 pts
- 15 kg x 2 reps (+47 pts)
- 35 kg x 2 reps (+64 pts)
- 40 kg x 2 reps (+69 pts)
- 45 kg x 2 reps (+74 pts)
- 48 kg x 2 reps (+77 pts)
- 2+2
Front Barbell Squat +393 pts
- 40 kg x 4 reps (+57 pts)
- 48 kg x 4 reps (+64 pts)
- 52 kg x 4 reps (+68 pts)
- 52 kg x 4 reps (+68 pts)
- 52 kg x 4 reps (+68 pts)
- 52 kg x 4 reps (+68 pts)
Standing Dumbbell Shoulder Press +234 pts
- 15 kg x 6 reps (+78 pts)
- 15 kg x 6 reps (+78 pts)
- 15 kg x 6 reps (+78 pts)
Weighted Hyperextension +20 pts
- 5 kg x 10 reps (+10 pts)
- 5 kg x 10 reps (+10 pts)
Sit-Up +13 pts
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9:56 am • 24 March 2013 • 1 note
My Workout For Thursday February 21
I earned 2015 points for my workout on Fitocracy!
Foam Rolling +11 pts
Stretching +2 pts
Boot Camp +53 pts
- 0:05:00 || Broke a Sweat (+53 pts)
- warmup with barbell
Hang Snatch +489 pts
- 25 kg x 2 reps (+45 pts)
- 30 kg x 2 reps (+49 pts)
- 35 kg x 2 reps (+53 pts)
- 40 kg x 2 reps (+57 pts)
- 42 kg x 2 reps (+59 pts)
- 42 kg x 2 reps (+59 pts)
- 44 kg x 1 reps (+49 pts)
- 42 kg x 2 reps (+59 pts)
- 42 kg x 2 reps (+59 pts)
- below knee
Clean and Jerk +728 pts
- 25 kg x 2 reps (+55 pts)
- 35 kg x 2 reps (+64 pts)
- 40 kg x 2 reps (+69 pts)
- 45 kg x 2 reps (+74 pts)
- 50 kg x 2 reps (+80 pts)
- 52 kg x 2 reps (+82 pts)
- 55 kg x 2 reps (+86 pts)
- 35 kg x 2 reps (+64 pts)
- 45 kg x 2 reps (+74 pts)
- 50 kg x 2 reps (+80 pts)
Barbell Squat +700 pts
- 35 kg x 6 reps (+61 pts)
- 45 kg x 6 reps (+71 pts)
- 50 kg x 6 reps (+77 pts)
- 56 kg x 6 reps (+84 pts)
- 56 kg x 6 reps (+84 pts)
- 56 kg x 6 reps (+84 pts)
- 56 kg x 6 reps (+84 pts)
- 65 kg x 1 reps (+49 pts)
- 69 kg x 1 reps (+52 pts)
- 71 kg x 1 reps (+54 pts)
Sit-Up +6 pts
Flat Straight Leg Raise +5 pts
Reverse Hyperextension +5 pts
Cycling (stationary) +16 pts
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2:03 pm • 21 February 2013
My Workout For Friday February 08
I earned 825 points for my workout on Fitocracy!
Ski Machine +242 pts
- 0:07:15 (+94 pts)
- 0:07:00 (+91 pts)
- 0:01:00 (+13 pts)
- 0:01:00 (+13 pts)
- 0:01:00 (+13 pts)
- 0:00:30 (+6 pts)
- 0:00:30 (+6 pts)
- 0:00:30 (+6 pts)
- Off day work today, physio wants me to use the ski erg for my shoulders + cardio
Russian Twist +63 pts
- 30 reps (+19 pts)
- 35 reps (+22 pts)
- 35 reps (+22 pts)
- with 10kg medball
Band Pull Aparts +20 pts
- 12 reps || 1/2-inch band (+10 pts)
- 12 reps || 1/2-inch band (+10 pts)
Dumbbell Side Bend +82 pts
- 16 kg x 15 reps (+41 pts)
- 16 kg x 15 reps (+41 pts)
Front Barbell Squat +334 pts
- 15 kg x 5 reps (+43 pts)
- 35 kg x 5 reps (+58 pts)
- 45 kg x 5 reps (+67 pts)
- 50 kg x 3 reps (+58 pts)
- 55 kg x 3 reps (+62 pts)
- 60 kg x 1 reps (+46 pts)
Stiff Leg Barbell Good Morning +84 pts
- 25 kg x 8 reps (+28 pts)
- 25 kg x 8 reps (+28 pts)
- 25 kg x 8 reps (+28 pts)
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3:32 pm • 8 February 2013
My Workout For Wednesday February 06
I earned 1798 points for my workout on Fitocracy!
Ski Machine +52 pts
Foam Rolling +11 pts
Stretching +2 pts
Snatch Balance +90 pts
- 15 kg x 3 reps (+30 pts)
- 15 kg x 3 reps (+30 pts)
- 15 kg x 3 reps (+30 pts)
Hang Snatch +457 pts
- 15 kg x 3 reps (+46 pts)
- 15 kg x 3 reps (+46 pts)
- 25 kg x 2 reps (+45 pts)
- 30 kg x 2 reps (+49 pts)
- 35 kg x 2 reps (+53 pts)
- 35 kg x 2 reps (+53 pts)
- 35 kg x 2 reps (+53 pts)
- 38 kg x 2 reps (+55 pts)
- 40 kg x 2 reps (+57 pts)
Clean and Jerk +550 pts
- 15 kg x 2 reps (+47 pts)
- 30 kg x 2 reps (+59 pts)
- 35 kg x 2 reps (+64 pts)
- 40 kg x 2 reps (+69 pts)
- 45 kg x 2 reps (+74 pts)
- 48 kg x 2 reps (+77 pts)
- 50 kg x 2 reps (+80 pts)
- 50 kg x 2 reps (+80 pts)
- 2c+2j
Barbell Squat +609 pts
- 35 kg x 6 reps (+61 pts)
- 45 kg x 6 reps (+71 pts)
- 55 kg x 6 reps (+83 pts)
- 55 kg x 6 reps (+83 pts)
- 55 kg x 6 reps (+83 pts)
- 55 kg x 6 reps (+83 pts)
- 60 kg x 1 reps (+46 pts)
- 63 kg x 1 reps (+48 pts)
- 67 kg x 1 reps (+51 pts)
Hyperextension +15 pts
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- 10 reps (+5 pts)
Sit-Up +12 pts
- 10 reps (+6 pts)
- 10 reps (+6 pts)
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11:38 am • 6 February 2013 • 1 note
My Workout For Wednesday January 09
I earned 1283 points for my workout on Fitocracy!
Foam Rolling +16 pts
Stretching +3 pts
Boot Camp +107 pts
- 0:10:00 || Broke a Sweat (+107 pts)
- wu
Clean +391 pts
- 15 kg x 3 reps (+33 pts)
- 25 kg x 3 reps (+38 pts)
- 30 kg x 3 reps (+41 pts)
- 35 kg x 3 reps (+44 pts)
- 40 kg x 3 reps (+47 pts)
- 40 kg x 3 reps (+47 pts)
- 40 kg x 3 reps (+47 pts)
- 40 kg x 3 reps (+47 pts)
- 40 kg x 3 reps (+47 pts)
- sets 5-9 worksets, 1 min rest between sets. 3-pos clean, floor, above knee, mid-thigh
Hang High Pull +136 pts
- 33 kg x 3 reps (+34 pts)
- 33 kg x 3 reps (+34 pts)
- 33 kg x 3 reps (+34 pts)
- 33 kg x 3 reps (+34 pts)
- only 65% snatch pull, focus on elbow elevation, pulling to the top ribs
Snatch Balance +198 pts
- 25 kg x 3 reps (+35 pts)
- 25 kg x 3 reps (+35 pts)
- 30 kg x 2 reps (+32 pts)
- 30 kg x 2 reps (+32 pts)
- 30 kg x 2 reps (+32 pts)
- 30 kg x 2 reps (+32 pts)
- drop snatch, from tiptoes, no dip to drive the bar up
Barbell Squat +432 pts
- 40 kg x 5 reps (+62 pts)
- 52 kg x 5 reps (+74 pts)
- 52 kg x 5 reps (+74 pts)
- 52 kg x 5 reps (+74 pts)
- 52 kg x 5 reps (+74 pts)
- 52 kg x 5 reps (+74 pts)
- Felt good
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5:12 pm • 9 January 2013 • 2 notes
Workout 08.01.13
Had another coach substituting for our ordinary coach today. He usually coaches the wednesday classes where you do your own program. We were 6 people and used 2 platforms, with the barbell in movement all the time.
2x clean deadlift + 1 clean from mid-thigh: Warmup sets up to 42,5kg. Then 5-6 sets at 42,5kg. Not heavy, focused on keeping the weight on my heels, which I did most sets. Happy with that. Felt nice and sharp on these today. Kept the barbell so close I hit myself in the boobs with it on one set.. ehrm.
Moved on to Jerks, sets of doubles up to heavy singles. I ran out of time to go for a proper heavy single. Did doubles up to 45kg, then only had time for one single at 50kg and one at 60kg. The 60kg was really ugly. The others were good and I got positive feedback. Wasnt focused on the 60kg.
Thats all we had time for, but I felt it was a good class, he gives good corrections and I felt I followed them quite well.
Afterwards I did 5 sets of snatch singles at 40kg. Bit tired at this point, so there weren’t as quick as wanted. The weight felt light though and I had no problems snatching it.
Edit: We also did some sets of presses in split jerk stance, we stood in the landing position of a jerk, and presses ourselves under the bar and the bar upwards. Some sets of 3 at 30kg here. We did a few sets of 30kg push-press aswell.
1:37 pm • 8 January 2013
My Workout For Monday January 07
I earned 2044 points for my workout on Fitocracy!
Cycling +76 pts
- 0:15:00 || 4 km || flat (+38 pts)
- 0:15:00 || 4 km || flat (+38 pts)
- Bike bike bike to school
Stretching +3 pts
Boot Camp +107 pts
- 0:10:00 || Broke a Sweat (+107 pts)
- Barbell warmup, snatch high pull, btn snatch grip press, snatch pp, snatch balance, some power snatches. On 15kg and 25kg
Snatch +483 pts
- 25 kg x 3 reps (+55 pts)
- 30 kg x 3 reps (+59 pts)
- 30 kg x 3 reps (+59 pts)
- 33 kg x 3 reps (+62 pts)
- 33 kg x 3 reps (+62 pts)
- 33 kg x 3 reps (+62 pts)
- 33 kg x 3 reps (+62 pts)
- 33 kg x 3 reps (+62 pts)
- Sets 4-8 worksets. All sets done as 3 pos snatch (floor, above knee, mid-thigh). 1 min rest between worksets. 65% of max
Power Clean +171 pts
- 35 kg x 1 reps (+23 pts)
- 35 kg x 1 reps (+23 pts)
- 40 kg x 1 reps (+25 pts)
- 40 kg x 1 reps (+25 pts)
- 40 kg x 1 reps (+25 pts)
- 40 kg x 1 reps (+25 pts)
- 40 kg x 1 reps (+25 pts)
- racking for jerks.
Jerk +255 pts
- 35 kg x 3 reps (+35 pts)
- 35 kg x 3 reps (+35 pts)
- 40 kg x 3 reps (+37 pts)
- 40 kg x 3 reps (+37 pts)
- 40 kg x 3 reps (+37 pts)
- 40 kg x 3 reps (+37 pts)
- 40 kg x 3 reps (+37 pts)
- Done as 2 p.jerk + 1 split jerk, sets 3-7 work sets, 1 min rest between worksets
Front Barbell Squat +251 pts
- 36 kg x 5 reps (+59 pts)
- 42 kg x 5 reps (+64 pts)
- 42 kg x 5 reps (+64 pts)
- 42 kg x 5 reps (+64 pts)
- hatch squat prog day 1
Barbell Squat +291 pts
- 42 kg x 10 reps (+76 pts)
- 49 kg x 5 reps (+71 pts)
- 49 kg x 6 reps (+76 pts)
- 52 kg x 4 reps (+68 pts)
- Hatch progra, day 1, will set my max down. These felt really off today, trying out some different stances to find what works best. Need more glute/ham powerz, feels like i dont even use them on squats.. what even
Stiff-Legged Barbell Deadlift +228 pts
- 52 kg x 5 reps (+74 pts)
- 50 kg x 6 reps (+77 pts)
- 50 kg x 6 reps (+77 pts)
Stiff Leg Barbell Good Morning +83 pts
- 30 kg x 5 reps (+27 pts)
- 25 kg x 8 reps (+28 pts)
- 25 kg x 8 reps (+28 pts)
Hanging Bent Leg Raise +15 pts
- 10 reps (+5 pts)
- 5 reps (+5 pts)
- 10 reps (+5 pts)
Glute Ham Sit Up +81 pts
- 10 reps (+27 pts)
- 10 reps (+27 pts)
- 10 reps (+27 pts)
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12:52 pm • 7 January 2013
