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 Post subject: Re: spede's workout log
 Post Posted: Fri Mar 23, 2012 3:02 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
MARCH 20

running
40min


-------------------------

MARCH 21

rest


-----------------------------


MARCH 22

sport climbing
3h

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Log: viewtopic.php?f=5&t=54586


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 Post subject: Re: spede's workout log
 Post Posted: Fri Mar 23, 2012 3:05 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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 Post subject: Re: spede's workout log
 Post Posted: Mon Mar 26, 2012 3:39 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
MARCH 24

rest


---------------------------

MARCH 25

sport climbing
2h

then:

KAWR
3 x 10

push up
3 x 30


---------------------------

MARCH 26

running
40min

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 Post subject: Re: spede's workout log
 Post Posted: Tue Mar 27, 2012 7:00 pm 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
MARCH 27

running
45min

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 Post subject: Re: spede's workout log
 Post Posted: Fri Mar 30, 2012 5:10 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
MARCH 28

rest


----------------------------

MARCH 29

bouldering
60min


--------------------------


MARCH 30

warmup: KB & BB lifts
workout:

BB squat clean
60kg, 5 x 5

bench press (75kg)
10-9-8-7-6-5-4-3-2-1

deadlift
100kg x 10
120kg x 10
100kg x 10

weighted CU
20kg, 2 x 5
BW x 10

walkout
5-10-10


NOTE: Everything felt too heavy, especially squat cleans. I really need to practice my squat clean technique (and get much stronger :whistle: ) to perform crossfit "Linda" -exercise one day..

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 Post subject: Re: spede's workout log
 Post Posted: Sat Mar 31, 2012 6:48 pm 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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 Post subject: Re: spede's workout log
 Post Posted: Mon Apr 02, 2012 4:21 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
APRIL 1

back off day

KAWR
3 x 10

grip strength training
5min

stretching
10min


-----------------------

APRIL 2


BB squat clean technique training
some reps with 20kg & 40kg

ring muscle up
4 x 5

then:

alternating:
ring MU x 2
burpee x 21 (crossfit style)
x 5 rounds
AFAP, time: 9:10 (way too much.. :naughty: )

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 Post subject: Re: spede's workout log
 Post Posted: Thu Apr 05, 2012 6:38 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
APRIL 3

KB windmill
20kg x 5/arm

alternating:
HSPU x 5
chin up x 10
3 rounds, rest as needed


--------------------------

APRIL 4

rest


-------------------------

APRIL 5

run test
3000m, time 11:22

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 Post subject: Re: spede's workout log
 Post Posted: Sat Apr 07, 2012 2:54 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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 Post subject: Re: spede's workout log
 Post Posted: Tue Apr 10, 2012 1:55 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
APRIL 7

rest


----------------

APRIL 8

sport climbing
2h


----------------------

APRIL 9

bouldering
60min

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