**Monday 30th of Dec**

LC 2x24kg: 35reps/5min, 22reps/3min

OA LC 36kg: 5/5

OA bar hang: 30sec/30sec

**Moderator:** Dux

LC 2x24kg: 35reps/5min, 22reps/3min

OA LC 36kg: 5/5

OA bar hang: 30sec/30sec

LC 2x28kg: 43/10min (7rpm last minute, total rep PR; max HR was 187 bpm)

Jerk 2x24kg with Fixometer: 20

Jerk 2x20kg with Fixometer: 20

Snatch 20kg 10 sec rest at bottom, 10sec rest at top: 2min/2min

Stretching

Hope 2014 continues like this

good present for new year =D>

Thanks Bill! I needed something good to happen bell-wiseWild Bill wrote:good present for new year =D>

Friday

LC 2x20kg: 30,20,20 (10 rpm)

Oa jerk 32kg: 10/10

Deep squat 40kg: 2x 10reps

Straight leg deadlift 40kg: 2x 10reps

Easy walk/run 5kms

Stretch and mobility

LC 2x28kg: 10x 6reps (1min on, 1min off)

LC 2x20kg: 10 slow technique

Deep squats 50kg: 3x 10reps

Stretching

LC 2x28kg: 27reps/5min

LC 2x24kg, with fixometer: 20

Jerk 2x20kg, with fixometer: 20

Jogging (no walking) below 80% of HR max: 5 kms

Stretch & Foam roll

Snatch pyramid 20kg: 6/6, 12/12, 33/33, 24/24,21/21, 12/12,12/12

Oa lc 36kg: 3/3

F

LC 2x28kg: 23reps /4min

LC 2x24kg: 12....

I believe the 23 reps / 4min was a pr. I aimed at 6rpm for 4min, but 5rpm is my max tempo if more than 3minutes.

After this, I tried lifting some 24s but I had no more focus.

LC 2x24kg: 50/8min

OA LC 36kg: 5/5

Pull-ups 5x 6reps

Squats 36kg: 10 (held the bell in hang in front of me - it sucks )

LC 2x28kg: 20, 2x 10reps (5 rpm throughout)

Jerk 2x24kg, with fixometer: 30reps

Due to work there will be two rest days now.

Jerk 2x24kg, with fixometer: 20

Jerk 2x20kg, with fixometer: 20

Bar hang: 1,5min

The fixometer: the battery started getting empty and connection bad (redlight even in rack), so I had some very long and anguished lockouts during the last jerk set. I hope it was the battery, not me.

Deep squat 50kg: 3x 10reps

Deep squat 60kg: 10

OA long cycle 32kg: 10/10

All 1min sets and 1 min pauses:

LC 2x28kg: 3x 6reps

LC 2x24kg: 3x 10reps

LC 2x20kg: 3x 10reps

Farm walk 2x20kg: 3min (fail)

Yesterday, after LC, I could only do 3minutes of farmwalk. I had to try the farm walk again and made 10minutes. Mentally very hard and very boring.

LC 2x28kg: 3x 6reps (1min lift/1min rest)

Jerk 2x20kg, with Fixometer: 2x 20reps

Fixometer works fine again after charging

LC 2x20kg, with Fixometer: 20 (no rest in rack, only oh)

OALC 36kg: 5/5, 3/3

Snatch 20kg: 20/20

Two hand snatch one bell à 20kg: 20

LC 2x28kg: 18(3min), 15(3min),12(2min)

LC 2x20kg: 22(2min)

A few snatches

LC 2x28kg: 16, 20/5min

LC 2x24kg: 24/4min

Squats 50kg: 2x 10reps; 60kg 2x 10reps; 70kg x 7reps

Snatch play with 20 & 28kg; one hand and two hand (one bell)

Stretching

LC 2x28kg: 20/4min

LC 2x24: 33/4min

Jerk 2x28kg with fixometer: 10

Jerk 2x20kg with fixometer: 30

Wed 29th

LC 2x28kg: 30/6min

OA jerk 36kg: 2/2

LC 2x24kg: 61reps (comp PR) Sweden's oldest re-occuring GS-competition - Uddevalla LC Open - celebrated it fourth anniversary yesterday.

As always, it was a great event and quite international. Among the 20 and something lifters, there was one Norwegian, and one Finnish team. UKC (as well as participating lifters) are getting more and more routine regarding how to arrange a competition, what are the rules, warm-up etc, etc... So it run smooth. It has also got a lot easier judge now than a couple of years ago.

Congrats with PR!

Thank you Bill! It felt like a curse not doing more than 60 - good riddance

Snatch 20kg: 5/5,20/20

Snatch 28kg: 10/10

Snatch 20kg: 35/35

Squat 50kg: 3x 10reps (different width)

Deadlift 110kg: 10reps

Bench press 80kg: 2x 3reps

Easing in on snatches.

Jerk 2x28kg, with Fixometer: 19

Snatch+swing 20kg: 4min /2min (R)

Snatch 20kg: 28/28

I know how it is :)Ka dens wrote: It felt like a curse not doing more than 60 - good riddance

Tuesday 4th

Jerk 2x28kg, w fixometer: 19

Snatch 20kg: 52(L4min)/ 62(R4min)

Jerk 2x20kg, w fixometer: 30

Jerk 2x28kg, w fixometer: 23

Snatch 20kg: 62(L4min)/ 62(R4min)

Jerk 2x20kg, w fixometer: 20

I am moving to another apartment in the same building, so I also get the GPP from carrying stuff.

Jerk 2x28kg, w fixometer: 21

Snatch 20kg: 58(L4min)/ 62(R4min)

Jerk 2x20kg, w fixometer: 25

Oa jerk 36kg: 1/1, 3/3

Last days have been a lot about carrying stuff from one apartment to another. Felt good to lift some iron again.

Jerk 2x28kg: 20

Snatch 20kg: 20/20

Deep squat 50kg: 3x 10reps

Bench press 50kg: 2x 12reps

Jerk 2x20kg: 20reps (no rack-rest)

Snatch 20kg: 20/20

Except the first set, this was a x-fitisch workout in that I had short rests.

Jerk 2x28kg, w fixometer: 21

Snatch 20kg: 63(L4min)/ 65(R4min)

Jerk 2x20kg, w fixometer: 30

Farm walk 2x20kg: 10min

A lot easier than last time a few weeks ago. Felt it more in traps than grip. Booring exercize :-).

Jerk 2x28kg: 10

Jerk 2x20kg: 20

Jerk 2x28kg: 10

Jerk 2x20kg: 20 (20rpm, probably PR)

Snatch 20kg: 40/40

Deadlift: 110kg x 6; 130kg x 5; 140kg x 1rep; 140kg x 1rep

Bench press 80kg: 3x 3reps

First two sets were with fixometer, but it was discharged and gave me hell. It didn't connect, and the phone closed the app during both sets.

Jerk 2x20kg. 5,5

Jerk 2x28kg: 5

Jerk 2x30kg: 5

Jerk 2x28kg: 27

Snatch 20kg: 62/69 (4/4min)

LC 2x20kg: 11 /1min

LC 2x28kg: 9 /2min

LC 2x20kg: 11 /1min

Jerk 2x28kg: 5

Jerk 2x30kg: 5

Jerk 2x32kg, w fixometer: 6

Jerk 2x28kg, w fixometer: 27

Snatch 20kg: 40/40

LC 2x28kg: 4x 6reps; 2x20kg: 11reps, 6rpm/1min rests

Solid volume right there. Great job.

Thank you Dunn!Dunn wrote:Solid volume right there. Great job.

Run /walk: 5 kms (60-80% of HRmax, a little brisker running)

Some random pull ups during the day as I put up the pull up bar last night.

LC 2x20kg: 10 x10reps (10rpm, 1min rests)

DOMS from moving some final heavy stuff yesterday. In the stairs a washing machine became like 100 partial deadlifts . Thus, I wanted to go lighter with the bells.

LC 2x20kg: 5,5

LC 2x28kg: 5

LC 2x32kg: 10 (2rpm)

LC 2x28kg: 2x 10reps (5rpm)

Jerk 2x20kg, with fixometer: 35 (7rpm)

Pull-ups: 3x 6reps

Happy with the 32kg set. Then I wanted to do a 5min, 5rpm set with 28s and it became a fiasco.

LC 2x20kg: 5,5

LC 2x28kg: 40 (/10min), 6 (/1min)

OA LC 2x32kg: 10/ 10reps

The last session's inability to lift the 28s stayed with me so I had to try reaching 40 reps again. It was not easy, and minute 9 I did only 3 reps so I had to increase speed next min.

Snatch 20kg: 6/6, 12/12, 30/30, 24/24, 18/18, 12/12, 12/12

Bench pres 80kg; 3x 3reps

Supersetted, outside swings 2x16kg + double snatch: 2x16kg

Saturday 1st

Jerk 2x20kg: 5,5

Jerk 2x28kg: 5

Jerk 2x32kg, with fixometer: 8

Jerk 2x28kg, with fixometer: 20

Jerk 2x20kg, with fixometer: 33

Kettlebell complex 1x20kg/10reps per hand: swing, clean, press, jerk, push-ups, repeat for 5 min.

Run/walk: 5kms

Clean 2x28kg: 40, 8rpm

Push-press with fixometer, 2x20kg: 50

OA Push-press 32kg: 6/6

Pull-ups: 5x 6reps (varied grips)

Push-ups on kb-handles: 3x 10reps

LC 2x20kg: 5,5

LC 2x28kg: 25, 15 (5rpm)

One min lift/one min rest:

LC 2x28kg 3 x6reps

LC 2x20kg: 3 x11reps

LC 2x20kg: 5,5

LC 2x28kg: 10x 6reps (6rpm, 1min rests)

Snatch 20kg: 2min/2min

Deep squat 50kg: 3x 10reps

Jerk 2x20kg, 2x28kg, 2x30kg: 5rep each weight

Jerk 2x32kg, with fixometer: 10reps

LC 2x20kg: 30, 30 (10rpm, hard)

Pull ups: 3x 7reps

LC 2x20kg, 2x24kg: 5reps each

LC 2x28kg: 27reps/5min

LC 2x24kg: 16reps, 8rpm

LC 2x20kg: 30reps, 10rpm

rest ca 8min

OA LC 36kg: 6/6reps

Jerk 2x32kg, with fixometer: 6, 10

LC 2x24kg: 10 / 1rpm

Clean 2x32kg: 22

Pull-ups: 3x 7reps

Satisfied with the lifts, except the 24kg LC. The plan was to do more, but I just didn't have the ability of high rpm sets this day.

28s: 4 (6rpm)

28s: 8 (6rpm)

28s: 21 (5rpm, wanted 22reps)

24s: 25 (7rpm, miscalculated)

24s: 18 (7rpm)

20s: 15 (10rpm, increased a bit as I had more to give)

20s: 15 (10rpm)

Finished with two single jerks with 36kg and oa bar hang 20sec/20sec.

Run/walk: 5kms, varied tempos

LC 2x20kg: 32/3min

LC 2x20kg: 5,5

LC 2x28kg: 25/5rpm, 12/6rpm

Deep squat 50kg: 10

Deep squat 60kg: 2x 10reps

Deadlift 120kg: 10

Jerk 2x20kg, 2x24kg, 2x28kg: 5rep each

Jerk 2x32kg, with Fixometer: 10reps (+2 no-counts, "greenlighted" by the Fixometer... too ugly though)

Jerk 2x28kg, with Fixometer: 25reps

Jerk 2x24kg, with Fixometer: 20reps

Jerk 2x20kg, with Fixometer: 20reps (easier, so I tried some variations)

Outside swings 2x20kg: 2x 20reps

Clean 2x28kg: 67 / 10min (6rpm, increase last two min)

Jogging: 3kms

Tried a 10min set of cleans only. Maybe, I should have tried 7rpm. Anyway, it was very good for technique, especially breathing.

LC 2x28kg: 10

Deep squat: 50kg; 2x 10reps; 60kg: 2x 10reps

A young lady at the gym asked for snatch instruction so I reckoned that was more important than LC-training.

LC 2x32kg with Fixometer: 7, 11

Pull-ups/chins: 5x 6reps

I wanted 10 LC-reps with the 32s+Fixometer, and then do some lighter lifting. But I got a pair of no-counts, and got very frustrated, and just had to try again. Then had to hurry out.

Walk/jog in the span of 60-80% of HRmax: 6kms

Warm-up LC 2x20kg, 2x24kg: 5each

LC-pyramide

LC 2x28kg: 4 (6rpm)

28s: 8 (6rpm)

28s: 25 (5rpm, goal 22reps)

24s: 22 (7rpm, goal 24reps)

24s: 18 (7rpm)

20s: 15 (10rpm)

20s: 15 (10rpm)

Light stretching