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spede
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Post subject: Re: spede's workout log  Posted: Wed Jun 23, 2010 1:52 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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JUNE 23
planche & handstand work
15min
elevated HSPU
3 x 3
CU
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
fartlek running
10km
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spede
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Post subject: Re: spede's workout log Posted: Sun Jun 27, 2010 6:35 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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JUNE 24
rest
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JUNE 25
SAWR
1-2-2-2-1
chin up
12-11-10-9-8-7-6-5-4-3-2-1
push up
40-30-20-10
-----------------------------------------------------------------------------
JUNE 26
warmup:
jogging 5min
workout:
running (hilly route)
3000m, 11:44
rest 5min
3000m, 12:36
cooldown:
jogging 5min
Last edited by spede on Sun Jun 27, 2010 4:05 pm, edited 1 time in total.
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spede
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Post subject: Re: spede's workout log Posted: Sun Jun 27, 2010 4:03 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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spede
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Post subject: Re: spede's workout log Posted: Mon Jun 28, 2010 1:57 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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JUNE 28
warmup: KB snatches, KB swings
workout:
bench press
60kg x 10
80kg x 3
90kg x 1
107,5kg x 1 NEW PR!!
110kg FAIL
100kg, 3 x 1
90kg, 4-3-2-1
push up x 10 (explosive)
weighted pull up (10kg)
10-9-8-7-6-5-4-3-2-1
KAWR
3 x 10
pistol squat
5-4-3-2-1
finisher:
KB snatch 24kg x 10
KB clean & push press 24kg x 10
KB swing (CF style) 32kg x 10
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spede
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Post subject: Re: spede's workout log Posted: Tue Jun 29, 2010 8:17 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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JUNE 29
weighted CU
20kg x 5
40kg x 1
52,5kg FAIL
30kg, 3 x 3
BB TGU
20kg x 1
30kg x 1
40kg x 1
30kg, 2 x 1
25kg x 3
/arm
deadlift
70kg x 6
110kg x 3
130kg x 1
150kg x 1
130kg x 1
110kg x 3
70kg x 6
running
5km
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spede
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Post subject: Re: spede's workout log Posted: Wed Jun 30, 2010 9:47 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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JUNE 30
afternoon:
BB power clean
40kg x 10
60kg x 6
70kg x 3
80kg x 1
70kg x 3
60kg x 6
SAWR
1-2-2-2-1
CU
10-9-8-7-6-5-4-3-2-1
evening:
submission wrestling sparring
4 x 3-5min rounds
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spede
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Post subject: Re: spede's workout log Posted: Thu Jul 01, 2010 3:23 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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JULY 1
BB thruster (40kg)
10-9-8-7-6-5-4-3-2-1
BB lunge
40kg x 10/leg + 5 x box jump
KB snatch 24kg x 10/arm
KB clean & press push 24kg x 10/arm
KB high pull 24kg x 10/arm
running 6-7km
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spede
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Post subject: Re: spede's workout log Posted: Wed Jul 07, 2010 1:37 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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JULY 2 OACU progressionweighted CU20kg x 5 40kg x 1 52,5kg x 1 PR!! (finally..) 40kg x 1 35kg, 2 x 3 30kg, 2 x 3 BW x 10 (explosive) SAWR1-2-2-2-1 russian twist (20kg plate) 3 x 20 bench press60kg x 10 80kg x 3 100kg, 3 x 1 90kg, 3-2-1 weighted dipBW x 10 10kg x 10 20kg x 10 10kg x 10 BW x 10 kipping pull up work------------------------------------------------------------------------- JULY 3 pull up1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 ------------------------------------------------------------------------ JULY 4 - JULY 7 active rest  (swimming, football, etc.) NOTE: can't wait training tomorrow!!!
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Pencil Neck
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Post subject: Re: spede's workout log Posted: Thu Jul 08, 2010 4:09 am |
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1297
Location: Finland
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Active rest.. Sure... Did you eat candy? 
_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min
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spede
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Post subject: Re: spede's workout log Posted: Thu Jul 08, 2010 1:13 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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Pencil Neck wrote: Active rest.. Sure... Did you eat candy? Candy? No way! How can you doubt my unwavering self-discipline 
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