jsc

Doktorens log

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Prowler

Slæde x 18/18 m

Slæde+100 kg x 18/18

Slæde+250 kg x 18 m x 8 på 10.20 min

 

Inverse rows (3320)

Kv x 5, 5, 5, 5, 5

 

Dips (3010)

Kv x 10, 10, 10, 10, 10

 

Maskin laterals, countdown

70 x 543, 

60 x 543

50 x 543

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Suitcase carries

48 x 1 runde/hånd 

 

Pull-ups parallelle

Kv x 10, 10, 8

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+60 kg x 5

Kv+70 kg x 5

Kv+50 kg x 10, 10, 8

 

Maskin rows

12 plader x 10, 10, 8

 

Viking pres

+60 kg x 12

 

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PROWLER

Slæde x 18/18 m

slæde+200 kg x 18/18 m

slæde+250 kg x 4 x 18/18 m

Rows + Push-ups

En smule for ikke at atrofiere

Orkede INTET i dag, så det skulle være kort og dermed intensivt. Dobbelte ture med prowleren kunne gøre det og syre og pump (og udtalt prowler flu) = gainz :D

Edited by jsc

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Suitcase carries

48 x 1 runde/hånd 

 

Pull-ups parallelle

Kv x 6, 6, 5, 5, 5, 5, 5, 4

Fokuserede på perfekt form og flere sæt (læs: var tung i røven :P)

 

Push-ups

Kv x 5

Kv+25 kg x 4

Kv+50 kg x 3

Kv+75 kg x 2

Kv+60 kg x 10, 

Kv+50 kg x 10

Kv+40 kg x 10

 

Dips

Kv x 10, 10

 

Pec-deck

Stakken x 10

Stakken-10 kg x 10

 

Maskin laterals

70 x 543, 543

60 x 543

 

K. Rows

15 plader x 10

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Prowler

100 x 30 m

350 x 18/18 m

300 x 18/18 m

250 x 18/18 m

200 x 18/18 m

Død ved slæde :P

 

Wide parallel pull-ups

Kv x 5, 5, 5, 5, 5, 5

 

Dips

Kv x 10

Kv+ 1 kæde x 8, 8, 8

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Suitcase carries

48 x 1 runde/hånd 

 

Pull-ups ringe

Kv x 6, 6, 6, 6, 6, 6, 6

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 3

Kv+60 kg x 2, 8, 8, 8 - sidste (to) sæt bed :P

Kv+40 kg x 10

 

Pec-deck

Stakken x 12, 10

Stakken-10 x 10

 

Maskin rows

13 plader x 8, 8, 6

Er blevet glad for den hér. God feel og jeg skal ikke læsse vægte på den..

 

Maskin laterals

75 x 543

70 x 543

60 x 54 - kort pause - 3

 

Overhead kabel ext

Stakken-10 x 10

Stakken x 10 -> stakken-15 x 4

Starter lige blidt op i den her igen, rent volumenmæssigt, så albuerne kan vende sig til dem.

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PROWLER

Slæde x 18/18 m

Slæde+200 kg x 18 m

Slæde+400 kg x 18 m

Slæde+350 kg x 18 m

Slæde+300 kg x 18 m

Slæde+250 kg x 18 m

Slæde+100 kg x 18/18 m sprint

 

DIPS

Kv x 5

Kv+1 kæde x 10, 10

Kv x 13

 

Medium Parallel grip pull-ups

Kv x 6, 6, 6, 6, 6

 

Inverse rows (3320)

Kv x 5, 5

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Suitcase carries

48 x 1 runde/hånd 

 

Pull-ups ringe

Kv x 6, 6, 6, 6, 6, 6, 6

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 4

Kv+60 kg x 3, 10

Kv+50 kg x 9

Kv+40 kg x 10

 

C. Rows

15 plader x 10, 10, 10

 

Maskin laterals

80 x 15

70 x 10

60 x 10

50 x 10

 

Overhead kabel ext

Stakken-10 x 10

Stakken x 10

Stakken-10 x 10

Stakken-20 x 10

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