Performance is your reality. Forget everything else.


MadsBuuge
 Share

Recommended Posts

Tirsdag d. 170614

Warm Up

Dynamic Stretch

A.

EMOM for 12 Minutes

Minute 1 - 10 Strict Handstand Push-Ups

Minute 2 - 35 sec. L-Seated Dead Hang

Minute 3 - 40 Unbroken Double Unders

B.

E2M for 16 Minutes (8 sets)

Push-Press + Split Jerk @ 80 - 85 - 85 - 90 - 90 - 95 - 95 - 100 kg

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Rest 2 Minutes.

C.

Strict Overhead Press

Set 1 - 5 Reps @ 50 % = 40 kg

Set 2 - 5 Reps @ 60 % = 48 kg

Set 3 - 5 Reps @ 70 % = 56 kg

Set 4 - 3 Reps @ 85 % = 68 kg

Set 5 - 3 Reps @ 85 % = 68 kg

Set 6 - 3 Reps @ 90 % = 72 kg

Set 7 - 3 Reps @ 90 % = 72 kg

Set 8 - 10 Reps @ 65 % = 52 kg

D.

Every 8 Minutes for 24 Minutes (3 sets)

1000 m C2 Row

20 Burpees Over the Erg

20 Push Press @ 52 kg

Times. 06:15 - 06:28 - 06:31

Jeg lavede kun dynamisk udstrækning til opvarmning da jeg brugte A delen i programmeringen til at blive varm.

Link to comment
Share on other sites

Onsdag d. 180614

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Every 90 Seconds for 15 minutes (10 sets)

High Hang Clean + Power Clean + Clean @ 80 - 85 - 90 - 90 - 95 - 95 - 95 - 100 - 100 - 105 kg

B.

EMOM

Back Squat

Set 1 - 40 % = 68 kg x 1 rep

Set 2 - 50 % = 85 kg x 1 rep

Set 3 - 60 % = 102 kg x 1 rep

Set 4 - 70 % = 119 kg x 1 rep

Set 5 - 80 % = 136 kg x 1 rep

And then...

Every 2 Minute

Set 6 - 85 % = 145 kg x 1 rep

Set 7 - 90 % = 153 kg x 1 rep

Set 8 - 95 % = 162 kg x 1 rep

And then...

Set 9 - 80 % = 136 kg x Max Reps (9 reps)

C.

EMOM for 12 Minutes

3 Speed Deadlift @ 150 kg

D.

Four sets for times of:

10 Thrusters @ 60 kg

20 Chest to Bar Pull-Ups

30 Russian Kettlebell Swings @ 32 kg

40 Double Unders

Times. 03:13 - 03:14 - 03:15 - 03:44

E. (3 Hour After)

10 x 50 m Crawl + 50 m Chest Swimming

Efter seks dage med hård træning er det ved at være tid til en rest day. Bliver godt for kroppen at slappe af hele dagen i morgen.

Link to comment
Share on other sites

Fredag d. 200614

Warm Up

Foam Roll / Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Front Squat

Set 1 - 3 reps @ 60 % = 84 kg

Set 2 - 3 reps @ 70 % = 98 kg

Set 3 - 2 reps @ 80 % = 112 kg

Set 4 - 2 reps @ 90 % = 126 kg

Set 5 - 1 rep @ 95 % = 133 kg

Rest 2 min. between sets.

B.

Every two Minutes, for 12 Minutes (6 sets)

Power Clean + Hang Clean + Jerk @ 100 - 100 - 105 - 105 - 110 - 115 kg

C.

Four sets of:

2 x 8 Bulgarian Split Squat @ 2 x 25 kg Dumbell

Rest 90 seconds

10 Strict Handstand Push-Ups

Rest 90 seconds

D.

Three sets of:

8 Glute-Ham Raises

Rest as needed

25 Unbroken Perfect Push-Ups

Rest as needen

E.

3 x 15 GHD Sit-Ups

Link to comment
Share on other sites

Mandag d. 230614

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

EMOM for 8 Minutes

Pause (4 seconds) Front Squat @ 125 kg

B.

Every Two Minutes for 16 Minutes (8 sets)

High Hang Snatch + Touch'N GO Snatch @ 80 % = 80 kg

C.

Every Two Minutes, for 10 Minutes (5 sets)

4 Back Squat @ 135 - 140 - 140 - 145 - 145 kg

D.

For max reps:

2 Minutes Step Ups @ 20" with Barbell @ 52 kg

Reps. 24

4 Minutes of Strict Pull-Ups

Reps. 35

Med 3 x 12 taller i eksamen var der godt humør og god energi på dagens træningspas.

Link to comment
Share on other sites

Tirsdag d. 240614

Warm Up

Foam Roll / Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Every Minute on the Minute, for 12 Minutes

Minute 1 - 8 Strict Toes to Bar

Minute 2 - Max Effort Handstand Hold (Times: 35 - 30 - 37 - 40 sec.)

Minute 3 - 50 Unbroken Double Unders

B.

Every Two Minutes, for 16 Minutes (8 sets)

Push Press + Push Jerk - Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

@ 90 - 90 - 95 - 95 - 95 - 100 - 100 - 105 kg

C.

One set of

10 Strict Press @ 70 % = 56 kg

D.

Every 12 Minutes, for 24 Minutes (2 sets)

800 m Run

15 Muscle-Ups

800 m Run

Times.

Round 1 - 08.58

Round 2 - 08.53

Link to comment
Share on other sites

Onsdag d. 250614

Warm Up

Dynamic Stretch / Ankle Mobility

15 GHD Sit-Ups

15 Back Extensions

A.

Every 2 Minutes for 16 Minutes (8 sets)

3-Position Clean (High Hang Clean + Mid Hang Clean + Touch'N Go Clean) @ 85 - 85 - 90 - 90 - 95 - 100 - 100 - 105 kg

B.

Every Minute on the Minute

Back Squat

Set 1 - 40 % = 68 kg x 1 rep

Set 2 - 50 % = 85 kg x 1 rep

Set 3 - 60 % = 102 kg x 1 rep

Set 4 - 70 % = 119 kg x 1 rep

Set 5 - 80 % = 136 kg x 1 rep

And then...

Every 2 Minute

Set 6 - 85 % = 145 kg x 1 rep

Set 7 - 90 % = 153 kg x 1 rep

Set 8 - 95 % = 162 kg x 1 rep

C.

Every Minute on the Minute for 12 Minutes

4 Speed Deadlift @ 150 kg (reset between every rep.)

D.

Four sets for time

100 Double Unders

10 Front Squat @ 90 kg

20 Chest to Bar Pull-Ups

Times.

1 - 3:10

2 - 3:00

3 - 3:09

4 - 3:19

Dagens træning sluttede af med en temmelig hård WOD. Jeg var i hvert fald HELT færdig bagefter. Mine double unders kørte heller ikke så godt, hoppede i en 4-5 gange hver runde.

Link to comment
Share on other sites

Fredag d. 270614

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Five sets of:

2 Front Squat - Rest as needed

65 % = 91 kg

75 % = 105 kg

85 % = 119 kg

90 % = 126 kg

95 % = 133 kg

B.

Five Sets of:

Snatch Pull + Hang Snatch + Snatch - Rest as needed

@ 85 - 85 - 90 - 90 - 90 kg

C.

Every Two Minutes, for 10 Minutes (5 sets):

16 Overhead Walking Lunges @ 60 kg

D.

Three sets of:

10 Glute-Ham Raises - Rest as needed

60 sec. Weighted Plank Hold @ 20 kg Plate - Rest as needed

E.

5 Super Set

5 x 10 Bench Press @ BW = 90 kg - Rest 60 seconds

5 x 10 Strict Pull-Ups - Rest 60 seconds

5 x 1000 m C2 Row - Rest 60 seconds

Link to comment
Share on other sites

Søndag d. 290614

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A - B - C - D

AMRAP - 6 Minutes

4 Muscle-Ups

12 Alternating Pistols

Rounds. 6

REST EXACTLY 4 MINUTES

AMRAP - 6 Minutes

4 Hang Clean @ 84 kg

8 Handstand Push-Ups

Rounds. 4 + 3 Hang Clean

REST EXACTLY 4 MINUTES

AMRAP - 6 Minutes
5 Deadlift @ 125 kg
10 Burpee over Barbell
50 Double Unders
Rounds. 3 + 1 Deadlift

REST EXACTLY 4 MINUTES

AMRAP - 6 Minutes
2 Chest to Bar Pull-Ups
2 Thrusters @ 61 kg
4 Chest to Bar Pull-Ups
4 Thrusters @ 61 kg
6 Chest to Bar Pull-Ups
6 Thrusters @ 61 kg
... and so on up the ladder
Reps. 72
Link to comment
Share on other sites

Mandag d. 300614

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Five sets of:

Quarter Front Squat + Front Squat @ 110 - 115 - 120 - 120 - 125 kg

Rest 2 minutes

B.

Five sets of:

5 x 1+1+1 Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% = 85 - 90 - 90 - 90 - 90 kg

Rest as needed

C.

Every 2 Minutes, for 10 Minutes (5 sets):

4 Back Squat @ 135 - 140 - 145 - 145 - 150 kg

D.

Every 3 Minutes, for 9 Minutes (3 sets):

20 Lunges @ 2 x 24 kg Kettlebell

15 GHD Sit-Ups

E.

For 30 Minutes:

400 m Run (moderate pace)

400 m Run (slowly pace)

Total. 6000 m

Link to comment
Share on other sites

Tirsdag d. 010714

Warm Up

Dynamic Stretch / Ankle Mobility

A.

Every Minute, on the Minute, for 12 Minutes:

Minute 1 - 8 Strict Toes to Bar

Minute 2 - Max Effort Handstand Hold @ 27 - 30 - 33 - 26 sec.

Minute 3 - 50 Double Unders

B.

Every 2 Minutes, for 16 Minutes (8 sets):

Push Press + Push Jerk + Pause Split Jerk (3 seconds in the split jerk receiving position) @ 90 - 95 - 95 - 95 - 95 - 100 - 100 - 100 kg

C.

Press - Rest 2 minutes between sets:

Set 1 - 5 reps @ 50 % = 40 kg

Set 2 - 5 reps @ 60 % = 48 kg

Set 3 - 5 reps @ 70 % = 56 kg

Set 4-9 - 3 reps @ 85-90 % = 68 - 68 - 70 - 70 - 70 - 70 kg

Set 10 - 10 reps @ 65 % = 52 kg

D.

Every 8 Minutes, for 24 Minutes (3 sets):

500 m C2 Row

20 Handstand Push-Ups

500 m C2 Row

Times. 5:51 - 5:43 - 5:30

Link to comment
Share on other sites

Onsdag d. 020714

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Every 2 Minutes, for 16 Minutes (8 sets):

Halting Clean Deadlift + Hang Clean + Clean @ 95 - 95 - 100 - 100 - 105 - 105 - 110 - 115 kg

B.

Back Squat

Every Minute, on the Minute

Set 1 - 1 rep @ 40 % = 70 kg

Set 2 - 1 rep @ 50 % = 85 kg

Set 3 - 1 rep @ 60 % = 100 kg

Set 4 - 1 rep @ 70 % = 120 kg

Set 5 - 1 rep @ 80 % = 135 kg

and then...

Every 2 Minutes

Set 6 - 1 rep @ 85 % = 145 kg

Set 7 - 1 rep @ 90 % = 155 kg

Set 8 - 1 rep @ 95 % = 160 kg

and then...

Set 9 - Max reps @ 85 % = 145 kg

Reps. 7

C.

Every Minute, on the Minute, for 12 Minutes:

3 Speed Deadlift @ 75 % = 170 kg

D.

Four sets for time of:

1000 m C2 Row

20 Chest to Bar Pull-Ups

30 Wall-Ball Shots

40 Russian Kettlebell Swings @ 32 kg

Rest exactly 4 minutes

Times. 9:02 - 9:32 - 9:32 (ish) - 9:32 (ish)

Total time. 45:38

Længe siden jeg har logget min træning, så jeg har lige uploaded for de sidste 6 dage. I dag var jeg nede og besøge CrossFit Hobro. Et rigtigt fedt center, hvor kvaliteten er i top. Hvis nogle af jer skulle kede jer en dag, så kan jeg godt anbefale at køre del D i mit program. Virkelig en hård omgang at komme igennem!

Link to comment
Share on other sites

Fredag d. 040714

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Front Squat

Set 1 - 3 reps @ 70 % = 98 kg

Set 2 - 2 reps @ 80 % = 112 kg

Set 3 - 2 reps @ 90 % = 126 kg

Set 4 - 1 rep @ 95 % = 133 kg

Set 5 - 1 rep @ 100 % + = 141 kg (PR + 1 kg)

B.

Every two minutes, for 16 minutes (8 sets):

Hang Clean + Clean + Front Squat + Jerk @ 95 - 95 - 100 - 100 - 105 - 105 - 110 - 115 kg

C.

Every two minutes, for 10 minutes (5 sets):

10 Front-Racked Alternating Reverse Lunges @ 60 - 65 - 70 - 75 - 80 kg

D.

Three sets of:

6 Snatch-Grip Romainan Deadlift @ 80 kg

Rest as needed

20 Stationary Strict Dips

Rest as needed

E.

Every 10 minutes, for 40 minutes (4 sets):

800 m Run

4 Rope Climb

Max Calories C2 Row

Results (cal).

1 - 89 cal

2 - 76 cal

3 - 70 cal

4 - 75 cal

Edited by MadsBuuge
Link to comment
Share on other sites

Lørdag d. 050714

Warm Up

Dynamic Stretch

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Complete as many rounds and reps as possible in 8 minutes of:

4 Muscle-Ups

8 Strict Handstand Push-Ups

40 Double Unders

Rounds. 3 + 4 Muscle-Ups

When the running clock hits 15:00, complete the following...

B.

For time:

1000 m C2 Row

40 Hang Power Snatch @ 43 kg

30 Toes to Bar

20 Shoulder to Overhead @ 43 kg

Time. 10:23

When the running clock hits 30:00 minutes, complete the following...

C.

For time:

1000 m C2 Row

40 Shoulder to Overhead @ 43 kg

30 Toes to Bar

20 Hang Power Snatch @ 43 kg

Time. 10:06

D.

10 Minutes of Cool Down on easy running

Sidste træningspas i Danmark inden turen går til USA. Jeg tager et par sko, sjippetov, og hvad jeg ellers lige kan finde med derover, så må jeg se hvor meget jeg får lavet.

Link to comment
Share on other sites

  • 3 months later...

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

 Share