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spede
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Post subject: Re: spede's workout log  Posted: Fri Mar 23, 2012 3:02 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MARCH 20
running
40min
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MARCH 21
rest
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MARCH 22
sport climbing
3h
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spede
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Post subject: Re: spede's workout log Posted: Fri Mar 23, 2012 3:05 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MARCH 23
warmup: rowing, KB & BB lifts
workout:
HSPU (elevated 5cm)
4 x 5
front squat
50kg x 6 (ATG)
70kg, 3 x 6
50kg x 6 (ATG)
BW dip
3 x 20
BB clean
60kg, 4 x 6
chin up
3 x 10
KAWR
3 x 10
finisher:
swimming
500m
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spede
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Post subject: Re: spede's workout log Posted: Mon Mar 26, 2012 3:39 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MARCH 24
rest
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MARCH 25
sport climbing
2h
then:
KAWR
3 x 10
push up
3 x 30
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MARCH 26
running
40min
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spede
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Post subject: Re: spede's workout log Posted: Tue Mar 27, 2012 7:00 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: Fri Mar 30, 2012 5:10 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MARCH 28 rest---------------------------- MARCH 29 bouldering60min -------------------------- MARCH 30 warmup: KB & BB lifts workout:BB squat clean60kg, 5 x 5 bench press (75kg) 10-9-8-7-6-5-4-3-2-1 deadlift100kg x 10 120kg x 10 100kg x 10 weighted CU20kg, 2 x 5 BW x 10 walkout5-10-10 NOTE: Everything felt too heavy, especially squat cleans. I really need to practice my squat clean technique (and get much stronger  ) to perform crossfit "Linda" -exercise one day..
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spede
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Post subject: Re: spede's workout log Posted: Sat Mar 31, 2012 6:48 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MARCH 31
warmup:
pull up x 15
running 10min
then:
uphill running (AFAP, for time 3:45-4:00)
then light jogging back to start
x 3 rounds
cooldown:
running 10min
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spede
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Post subject: Re: spede's workout log Posted: Mon Apr 02, 2012 4:21 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 1 back off dayKAWR3 x 10 grip strength training5min stretching10min ----------------------- APRIL 2 BB squat clean technique trainingsome reps with 20kg & 40kg ring muscle up4 x 5 then: alternating: ring MU x 2 burpee x 21 (crossfit style) x 5 rounds AFAP, time: 9:10 (way too much..  )
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spede
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Post subject: Re: spede's workout log Posted: Thu Apr 05, 2012 6:38 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 3
KB windmill
20kg x 5/arm
alternating:
HSPU x 5
chin up x 10
3 rounds, rest as needed
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APRIL 4
rest
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APRIL 5
run test
3000m, time 11:22
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spede
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Post subject: Re: spede's workout log Posted: Sat Apr 07, 2012 2:54 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 6
pull up
17-12-8-7-6-5
squat (ATG)
3 x 40
KAWR
3 x 12
push up
2 x 40
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spede
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Post subject: Re: spede's workout log Posted: Tue Apr 10, 2012 1:55 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 7
rest
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APRIL 8
sport climbing
2h
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APRIL 9
bouldering
60min
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