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spede
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Post subject: Re: spede's workout log  Posted: Fri Feb 24, 2012 2:52 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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FEBRUARY 22 bouldering60min NOTE: very bad session..  ----------------- FEBRUARY 23 off---------------------------- FEBRUARY 24 volumeBB clean40kg, 10 x 10 bench press50kg, 10 x 10 KB windmill (16kg) 3 x 10/arm side plank 1min/side plank 1min 2 x rounds finisher:swimming15min NOTE: Fast tempo and short breaks during whole workout, nice session!
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spede
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Post subject: Re: spede's workout log Posted: Sun Feb 26, 2012 8:45 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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FEBRUARY 25
boxing & wrestling training
1h 30min
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FEBRUARY 26
warmup: KB lifts
workout:
weighted CU
BW x 5
20kg, 4 x 5
front squat
60kg, 5-10-10-10
alternating:
ring MU x 3
sit up x 20
5 rounds
KB windmill
20kg, 3 x 5/arm
Last edited by spede on Sun Feb 26, 2012 11:46 pm, edited 1 time in total.
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spede
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Post subject: Re: spede's workout log Posted: Sun Feb 26, 2012 11:46 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: Sat Mar 03, 2012 10:18 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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FEBRUARY 28 sport climbing2h ---------------------------- FEBRUARY 29 sport climbing90min ------------------------ MARCH 1 restNOTE: 45min back massage 
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spede
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Post subject: Re: spede's workout log Posted: Mon Mar 05, 2012 2:55 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MARCH 2
bench press
60kg x 10
80kg, 4 x 5
weighted dip
10kg, 5 x 10
KAWR
3 x 10
then:
swimming
20min
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MARCH 3-4
rest
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spede
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Post subject: Re: spede's workout log Posted: Tue Mar 06, 2012 5:26 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MARCH 5
warmup: KB lifts
workout:
chin up
5 x 10
front squat
40kg x 6
60kg x 6
70kg x 6
80kg x 6
70kg x 6
60kg x 6
weighted dip
15kg, 4 x 10
finisher:
alternating:
KB swing x 10 (24kg, crossfit style)
V-up x 10
6 rounds, no rest
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MARCH 6
running
45min
then:
stretching
20min
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spede
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Post subject: Re: spede's workout log Posted: Thu Mar 08, 2012 6:12 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MARCH 7
sport climbing
2h 30min
...................
MARCH 8
running
40min
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spede
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Post subject: Re: spede's workout log Posted: Sun Mar 11, 2012 6:00 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MARCH 9
rest
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MARCH 10
ring muscle up
3 x 5
alternating:
push up x 10
KB clean 24kg x 10/arm
sit up x 10
squat x 10
x 10 rounds, time 15:55
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MARCH 11
running
40min
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spede
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Post subject: Re: spede's workout log Posted: Mon Mar 19, 2012 5:45 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MARCH 12
rest
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MARCH 13
boxing training
60min
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MARCH 14
running
30min
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spede
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Post subject: Re: spede's workout log Posted: Mon Mar 19, 2012 5:48 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MARCH 15
bouldering
2h
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MARCH 16-18
rest/off
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MARCH 19
BB clean
50kg x 5
60kg x 5
75kg, 3 x 3
60kg x 5
elevated HSPU (5cm)
5 x 5
front squat
70kg, 3 x 6
chin up
15-12-9-6-3
dip
3 x 20
side plank
1min/side
plank
1min
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