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 Post subject: Miguel
 Post Posted: Sun Apr 20, 2014 1:12 am 

Joined: Sat Nov 17, 2012 10:53 pm
Posts: 59
squats BW 1s-130r

mindrill 3-1 2 rounds

30s pushups
30s Jumpingjacks
30s splitjumps
30s popups (Burpees without jump)
30s Jumpingjacks
30s splitjumps
1m rest
repeat x 2

core
10 V-ups tuck
20 chinnies
10/leg. one leg bridge
x 2


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 Post subject: Re: Miguel
 Post Posted: Mon Apr 21, 2014 12:23 am 

Joined: Sat Nov 17, 2012 10:53 pm
Posts: 59
mindrill 3x30work/30srest x 4

round 1 and 3
30s high knee DB press alternate
30s mountain Climbers
30s jumping jacks
30s rest

round 2 and 4
30s high knee DB press alternate
30s pushups knee
30s splitjumps
30s rest

Bw squats 1s-135r

band rows 2s-12r

core
20 kneehugs
20 chinnies
20 supermans
repeat x2


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 Post subject: Re: Miguel
 Post Posted: Tue Apr 22, 2014 7:02 am 

Joined: Sat Nov 17, 2012 10:53 pm
Posts: 59
GTG
pullups 2r totalt sets 7
box pike press 2r total sets 3

circuit
20r pushups
10r starjumps
repeat x 3

10r popups (squatthrust)
5r hindupushups
repeat x 2

BW squats 140r-1s


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 Post subject: Re: Miguel
 Post Posted: Thu Apr 24, 2014 5:18 am 

Joined: Sat Nov 17, 2012 10:53 pm
Posts: 59
shadow box

2-1m
30sec focus headmovements
30sec focus head-and hand movements
30sec focus head-hand- and pivot movements
30sec focus head-hand-pivot and foot movements
1min rest
repeat x3

20 pushups
10 office chair rollouts
repeat x 2

BW squats 150r-1s


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 Post subject: Re: Miguel
 Post Posted: Fri Apr 25, 2014 8:05 pm 

Joined: Sat Nov 17, 2012 10:53 pm
Posts: 59
yesterdays workout 2014-04-25

2 set Front Swing Traverse ( http://youtu.be/5aK0i3Jgc5Y )
2 set side swing traverse left ( http://youtu.be/pys42MTuJv8 )
2 set side swing traverse right ( http://youtu.be/pys42MTuJv8 )
1 set backwards traverse

3s each arm- 5sec one arm dead hang hold ( http://youtu.be/6HGqLR9qrcI )

iso hold flow

3sec front lever tuck hold ( http://youtu.be/tiST0765Sfo )
3sec top hang pullup hold
3sec deadhang pullup hold
1min rest
repeat x3

bw squats 1s-155r


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 Post subject: Re: Miguel
 Post Posted: Sat Apr 26, 2014 1:48 am 

Joined: Sat Nov 17, 2012 10:53 pm
Posts: 59
my workout today was an easy one

BW squats 1set-160reps
3,5 km run


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 Post subject: Re: Miguel
 Post Posted: Mon Apr 28, 2014 6:10 am 

Joined: Sat Nov 17, 2012 10:53 pm
Posts: 59
yesterdays workout 2014-04-27

5,04 km run/ jog


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 Post subject: Re: Miguel
 Post Posted: Mon Apr 28, 2014 6:13 am 

Joined: Sat Nov 17, 2012 10:53 pm
Posts: 59
workout monday 2014-04-28

circuit
5 OA DB snatch 30kg
5 OA swings 20kg
10 popups BW
repeat x5

circuit
5 Dips
5 OA DB rows 40 kg
repeat x3

finisher
180 reps BW squats


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 Post subject: Re: Miguel
 Post Posted: Wed Apr 30, 2014 2:58 am 

Joined: Sat Nov 17, 2012 10:53 pm
Posts: 59
wednesday 2014-04-30

fartlek 3,94 km 35m14s

BW squat 190r-1set

super set
hindu pushups 10/8
V-ups tuck 10/8


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 Post subject: Re: Miguel
 Post Posted: Mon May 12, 2014 7:35 am 

Joined: Sat Nov 17, 2012 10:53 pm
Posts: 59
L-sit 5s/55sRx5sets
V-ups tuck 2sx10r

mindrill 3x30s/1min
30sec highknee Db press 2kg/DB
30sec pushups
30sec jumpingjacks
1min rest
repeatx3

conditioning exercise bike total time 15 min
1m work/1min rest x5
30sec work/30sec rest x5


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