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spede
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Post subject: Re: spede's workout log  Posted: Wed Apr 11, 2012 6:12 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 10
rest
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APRIL 11
squat clean technique
some reps with 40kg, 45kg, 50kg 55kg and 60kg
volleyball
30min
then:
bench press
60kg x 10
50kg x 25
pull up x 15
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spede
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Post subject: Re: spede's workout log Posted: Sun Apr 15, 2012 12:54 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 12
BB clean & press technique training
some reps with 40kg, 50kg, 55kg, 60kg
alternating:
BB thruster 40kg x 5
box jump x 10
5 rounds
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APRIL 13
deadlift
60kg x 10
100kg x 2
120kg x 5
130kg x 5
140kg x 5
KB swing
36kg x 15
40kg, 2 x 15
alternating:
rope climbing 2 x 3m
burpee jumps x 10
lunge walking 20m (10kg plate over head)
5 rounds
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spede
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Post subject: Re: spede's workout log Posted: Tue Apr 17, 2012 4:10 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 14-16
rest/off
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APRIL 17
muscle endurance test
max pull up (strict)
1 x 24
sit up (5kg behind head, time 30s)
1 x 31
superman (5kg, 30s)
1 x 36
bench press (30s)
42,5kg x 37
squat (40s)
1 x 45
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spede
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Post subject: Re: spede's workout log Posted: Thu Apr 19, 2012 4:20 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 18
ring MU
3 x 3
KB snatch
24kg, 3 x 10/arm
swimming
500m
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APRIL 19
front squat (ATG)
40kg x 5
50kg x 5
50kg x 5
feets to bar
3 x 6
BW dip
3 x 20
KG swing
40kg, 3 x 15
side plank 1min/side
plank 1min
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spede
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Post subject: Re: spede's workout log Posted: Sun Apr 22, 2012 7:07 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 20
rest
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APRIL 21
KAWR
4 x 12
chin up
10-9-8-7-6-5-4-3-2-1
BW dip
3 x 20
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spede
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Post subject: Re: spede's workout log Posted: Thu Apr 26, 2012 6:00 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 22
rest
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APRIL 23
flu
squat clean & press
single reps with 40, 50, 60 & 70kg
muscle up (chinbar)
1-1-1-1-5
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APRIL 24-25
off/FLU
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APRIL 26
flu
swim test
200m, time 3:03
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spede
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Post subject: Re: spede's workout log Posted: Sun Apr 29, 2012 6:38 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 27
off/flu
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APRIl 28
light workout
KAWR
3 x 8
pull up
2 x 6
chin up
2 x 6
BW dip
3 x 10
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APRIL 29
BB squat clean & press
technique: single reps with 40kg, 50kg, 60kg, 70kg
KB clean & press
some sets with 24kg, 28kg, 32kg
KB snatch
some sets with 24kg, 28kg, 32kg
core circuit
3min
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spede
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Post subject: Re: spede's workout log Posted: Tue May 01, 2012 7:35 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 30 sport climbing2h ----------------------- MAY 1 rock climbingwhole afternoon 
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spede
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Post subject: Re: spede's workout log Posted: Thu May 03, 2012 8:08 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 2
warmup: KB lifts, BB lifts
workout:
submission wrestling sparring
4 x 3min
boxing sparring
3 x 3min
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MAY 3
rest (DOMS)
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spede
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Post subject: Re: spede's workout log Posted: Mon May 07, 2012 12:56 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 4
bouldering
90min
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MAY 5
running
35min
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MAY 6
rock climbing
3h
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