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jonzy91
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9/4-2012 - Recovery

Opvarmning

Mobility, power speed, single leg hops

Tempoløb

2 x 6 x 100m - Push-ups og abs mellem reps

Med ball circuit

20 runder af 25 sek. on/25 sek. off

Band work

Curls, pushdowns, shrugs - 5 runder af 15-20 reps

Cool down + foam roll + udstrækning

Edited by jonzy91
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10/4-2012 - Lower

Opvarmning

Airdyne, stretching, mobility, power speed, bounds

Med ball throws

Shot put x 10

Kneeling forward x 5

Box jump

5 x 2

Squat

5 x 60

4 x 70

3 x 80

2 x 90

1 x 100

1 x 105

3 x 2-3 x 80

Reverse hyper

4 x 10

~ 60-100 reps abs mellem hvert sæt

Skulder circuit

RC, plate raises, band facepull

- 3 runder af 10-12 reps

Cool down + udstrækning

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17/4-2012 - FB

Opvarmning

Airdyne, stretching, mobility, power speed, bounds

Med ball throws

OHB x 6

OHF x 6

Box jump

3 x 5

Squat

5 x 60

5 x 70

5 x 80

FB Military

Op til 6 x 45kg

3 x 6 x 35kg

Reverse hyper

3 x 10

~ 100 reps abs mellem hvert sæt

Rehab

TKE, curl+L-raise, plate raise

- 2 runder af 15 reps

Cool down + udstrækning

Kontrastbad

Football i aften

Edited by jonzy91
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18/4-2012 - Recovery

Opvarmning

Air dyne, stretch, mobility, power speed, single leg hops

Med ball circuit

20 runder af 25 sek. on/25 sek. off

Drop-set push-up

Decline -> flat -> incline

25 - 12 - 10

BB

Lateral raise, nakke, KB shrug

- 3 runder af 15 reps

Guns

Band curls, band pushdowns, FB curls, rolling tri. extension

- 2 runder af 20 (band) og 10 reps

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  • 2 weeks later...

Har haft ca. 10 dages ufrivillig pause pga. en hjernerystelse. Fedt spark.

21/5-12

Opvarmning

Airdyne, stretch, mobility, power speed, bounds

3 x 15 af:

Bagskulder

FB Curls

KB Shrugs

Band pushdown

Nakke

Alt sammen supersettet med lidt hip mobility.

22/5-12

Opvarmning

Airdyne, stretch, mobility, power speed, bounds

Med ball throws:

OHB x 4

Squat

5 x 65

5 x 75

5 x 85

Skulderopvarmning

Bænk

5 x 60

5 x 70

5 x 80

Dips

3 x 5

SS

Rev. hyper

3 x 8-10

Cool down + udstrækning

Edited by jonzy91
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  • 3 weeks later...

9/6-12 - Rehab (AKA Protect Ya Neck)

Opvarmning

20 min airdyne

15 min C2

Skulderopvarmning

Rehab

Ægypterstræk - 2 x 35

Chin tucks - 4 x 10

Styrke

Band pull-aparts

Band shrugs

Traps+cuff

~ 4 runder af 15-20 reps

Udstrækning

Kontrastbad

Edited by jonzy91
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10/6-12 - Rehab (AKA Protect Ya Neck)

Svømning

Ca. en halv times crawl/bryst/hundesvømning. Jeg er en idiot til at svømme men det løsner godt op i nakken.

Opvarmning

10 min C2

Skulderopvarmning

Rehab

Ægypterstræk - 2 x 40

Chin tucks - 5 x 10

Styrke

Band pull-aparts x 20

Box push-ups x 5

Band shrugs x 20

Traps+cuff x 15

~ 5 runder

Udstrækning

Kontrastbad

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