Testday

Clean and press 32kg
1L, 2R PR

Pullups 40mm bar, bodyweight
14 PR

Snatch 24kg/5min
97 PR

So close on the snatches, next time I will break 100. I had done exactly 50 at half time and didn't think I would get as many as 97.

Testday

Did some tests today,

bench press 85kg PR
deadlift 120kg
pullup thin bar 25kg
chinup thin bar 30kg
sidepress 31kg

Medium day

Pullups bw+8kg
5x(1,2,3,4)

Military press 24kg
5x(1,2,3,4)

Swings 24kg
140/7 min M

Light day

Pullups bw+8kg
5x(1,2,3)

Military press 24kg
5x(1,2,3)

Snatch 24kg
64/8 min L

Heavy day, both ladders completed

Pullups bw+8kg
5x(1,2,3,4,5)

Military press 24kg
5x(1,2,3,4,5)

Swings 24kg
146/6 min


Both my ladders completed, I'm looking forward to start doing pullup ladders with the 16kg. For the presses I haven't yet decided what next step is. Maybe clean and press with 28kg. The swings was the toughest I have done up til now.

Variety day

Snatch 32kg
5x3 L,R

Clean 32kg
5x5 L,R

Get-ups
1x40 L,R PR
4x32 L,R

Medium day

Pullups bw+8kg
5x(1,2,3,4)

Military press 24kg
5x(1,2,3)

Swings 24kg
80/4 min M

Light day

Pullups bw+8kg
5x(1,2,3)

Military press 24kg
5x(1,2)

Snatch 24kg
47/2 min H


Decided to go all out on the snaches since it was only 2 minutes and I wanted a feel for how 5 minutes of all out snaches will be.

Heavy day

Pullups bw+8kg
2x(1,2,3,4,5)
3x(1,2,3,4)

Military press 24kg
5x(1,2,3,4)

Swings 24kg
175/8 min H

Variety day

Snatch 32kg
5x2 L,R

Clean 32kg
5x5 L,R

Get-ups
5x1 L,R

Medium day

Pullups bw+8kg
5x(1,2,3)

Clean and press 24kg
5x(1,2,3,4)

Swings 24kg
128/8 min M

Variety day

Deadlift
5x110
5x100

Light day

Pullups bw+8kg
5x(1,2)

Clean and press 24kg
5x(1,2,3)

Snatch 24kg
42/7 min L

Back after a week of due to the flu. Needed some time off anyway so it was not so big deal.

Testday

Snatch 24kg
1x30L,R = 60 reps

This would have passed me for the rkc certification course snatch test.

Testday

Pullups bodyweigth
1x13

Clean and press 32kg
1x1 L,R