| Author |
Message |
|
spede
|
Post subject: Re: spede's workout log  Posted: Fri Jul 06, 2012 7:38 am |
|
Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
|
|
JULY 6
warmup: BB lifts
workout:
front squat (ATG)
50kg, 2 x 5
60kg, 2 x 5
70kg x 5
weighted CU
20kg x 5
30kg, 3 x 5
20kg x 5
weighted dip
20kg, 3 x 10
then:
clean & press technique
lots of single reps @ 50kg
sit up
x 50
|
|
  |
|
 |
|
spede
|
Post subject: Re: spede's workout log Posted: Sun Jul 08, 2012 6:51 am |
|
Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
|
JULY 7 rock climbing day@ Jaanankallio NOTE: Rainy day. Not that good session  ------------- JULY 8 warmup:muscle up (chinbar) lots of single reps workout:alternating: chin up10-9-8-7-6-5-4-3-2-1 dip20-18-16-14-12-10-8-6-4-2 rest as needed
|
|
| |
|
|
|
spede
|
Post subject: Re: spede's workout log Posted: Tue Jul 10, 2012 6:34 am |
|
Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
|
|
JULY 9
rest
---------------
JULY 10
warmup: BB lifts
workout:
squat clean
50kg, 2 x 5
power clean
60kg x 5
70kg x 5
80kg x 5
70kg x 5
60kg x 5
gymnastics work (handstand & flag stuff)
15min
feets to bar
3 x 8
|
|
| |
|
|
|
spede
|
Post subject: Re: spede's workout log Posted: Tue Jul 17, 2012 4:54 am |
|
Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
|
|
JULY 11
rest
-------------------
JULY 12
sport climbing
2h
|
|
| |
|
|
|
spede
|
Post subject: Re: spede's workout log Posted: Tue Jul 17, 2012 5:07 am |
|
Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
|
|
JULY 13-16
rest/off
NOTE: Back off week. I've been very busy and I had to pass training for some days. Annoying..
--------------
JULY 17
bouldering
2h
|
|
| |
|
|
|
spede
|
Post subject: Re: spede's workout log Posted: Thu Jul 19, 2012 6:38 am |
|
Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
|
|
JULY 18
KAWR
5 x 10
then, 1set/1min:
push up
10 x 16
squat
10 x 15
---------------------
JULY 19
BB clean (& press) technique
lots of single reps @ 40, 50, 60, 70 & 80kg
weighted CU
20kg, 4 x 5
flag work
5min
handstand work
10min
|
|
| |
|
|
|
spede
|
Post subject: Re: spede's workout log Posted: Sun Jul 22, 2012 3:03 am |
|
Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
|
|
JULY 20
off
-----------------
JULY 21
back off:
handstand & gymnastic stuff
30min
-----------------
JULY 22
1set/1min:
chin up
10 x 5
dip
10 x 10
then:
KAWR
10-10-15
|
|
| |
|
|
|
spede
|
Post subject: Re: spede's workout log Posted: Mon Jul 23, 2012 4:20 am |
|
Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
|
|
JULY 23
front squat (ATG)
40kg x 5
60kg, 5 x 5
weighted CU
BW x 5
20kg x 3
40kg, 3 x 3
20kg x 8
human flag attempts
3 x 2/side
handstand work
5min
finisher:
power clean & press
40kg x 50
rest as needed, time 5:58
|
|
| |
|
|
|
spede
|
Post subject: Re: spede's workout log Posted: Wed Jul 25, 2012 4:55 am |
|
Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
|
|
JULY 24
rest
---------------
JULY 25
bouldering
90min
finisher:
sit up (kipping)
x 100
|
|
| |
|
|
|
spede
|
Post subject: Re: spede's workout log Posted: Fri Jul 27, 2012 5:03 am |
|
Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
|
|
JULY 26
running
45min
----------------
JULY 27
workout:
muscle up (chin bar)
5 x 1
15 x 2 (1set/1min)
handstand work
10min
finisher:
alternating:
pull up (kipping)
dip (kipping)
squat
21-15-9
time 3:41
|
|
| |
|
|
|
