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spede
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Post subject: Re: spede's workout log  Posted: Sat May 12, 2012 3:47 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 7
rest
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MAY 8
BB squat clean & press technique
40kg x 3
50kg x 3
60kg x 3
70kg 1-1-1
BB clean
70kg, 3 x 5
front squat (ATG)
60kg, 3 x 5
chin up
2 x 10
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spede
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Post subject: Re: spede's workout log Posted: Sat May 12, 2012 3:52 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 9
rest
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MAY 10
boxing sparring
4 x 2min
submission wrestling sparring
5 x 3min
MMA sparring
3 x 1min
1 x 3min
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spede
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Post subject: Re: spede's workout log Posted: Sun May 13, 2012 7:02 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 11-12
off
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MAY 13
bouldering
60min
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spede
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Post subject: Re: spede's workout log Posted: Wed May 16, 2012 11:52 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 14
off
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MAY 15
ring MU
9 x 3
boxing sparring
3 x 2min
BB squat clean & press
60kg, 6 x 2
alternating:
burpee x 10
st up x 10
3 rounds
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MAY 16
bench press
60kg, 3 x 10
front squat
60kg, 3 x 6
chin up
3 x 10
KAWR
3 x 10
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spede
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Post subject: Re: spede's workout log Posted: Sat May 19, 2012 8:19 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 17
off
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MAY 18
rock climbing day
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spede
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Post subject: Re: spede's workout log Posted: Sun May 20, 2012 7:20 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 19
off
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MAY 20
front squat
50kg, 2 x 5
70kg, 2 x 5
weighted CU
BW x 5
20kg, 5 x 5
BB press
40kg, 3 x 10
back lever -> L-seat (gymnastic rings)
4 x 1
burpee x 20
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spede
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Post subject: Re: spede's workout log Posted: Mon May 21, 2012 7:06 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 21
KB snatch
24kg, 3 x 10/arm
KB clean & press
24kg, 3 x 10/arm
KB swing
24kg x 30
ring dip
3 x 10
then:
sit up x 20
hanging leg raise x 8
russian twist 20kg x 20
side plank 1min/side
plank 1min
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spede
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Post subject: Re: spede's workout log Posted: Fri May 25, 2012 7:58 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 22
running
30min
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MAY 23
rock climbing
3h
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MAY 24-25
off/rest
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spede
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Post subject: Re: spede's workout log Posted: Mon May 28, 2012 7:00 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 26
warmup: KB lifts
workout:
BB squat clean & press
40kg, 3 x 2
50kg, 3 x 2
60kg, 3 x 1
70kg, 3 x 1
BB truster
50kg, 2 x 5
weighted CU
20kg, 3 x 6
bench press
3 x 10
core circuit
3min
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MAY 27
light running
25min
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MAY 28
bouldering
1h
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spede
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Post subject: Re: spede's workout log Posted: Fri Jun 01, 2012 8:43 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 29
BW dip
5-10-15-20-25-20-15-10-5
chin up
10-9-8-7-6-5-4-3-2-1
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MAY 30
rest
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JUNE 1
sport climbing
2h 30min
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