jonzy91 Posted May 26, 2014 Report Share Posted May 26, 2014 (edited) Efter en lang pause fra træning og sport på to år pga. af nakke- og kæbeproblemer er jeg begyndt at løfte og løbe igen. Har tidligere spillet amerikansk fodbold og nu spiller jeg lidt flag-football ved siden af træningen.Pt. står den på styrketræning 2-3 gange om ugen, tempoløb 2-3 gange om ugen og flag-football 2-3 gange om ugen.Til daglig bruger jeg det meste af tiden på, at finde gode undskylninger for at udskyde mit speciale i økonomi. Edited May 26, 2014 by jonzy91 Paideia 1 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted May 26, 2014 Author Report Share Posted May 26, 2014 (edited) Mandag 26/5-14 - StyrkeOpvarmningSquat2 x 5 x 75 kgBænkpres4 x 5 x 55 kg45 grd. hyper3 x 10 x BWCool down Edited May 26, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted May 27, 2014 Author Report Share Posted May 27, 2014 Tirsdag 27/5-14 - TempoløbIntervalløb på 70-80% med armbøjninger/mavebøjninger mellem reps.OpvarmningTempo2 x 8 x 100m~60 sek. pause mellem reps med 5-10 armbøjninger eller 20 mavebøjninger.Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted May 28, 2014 Author Report Share Posted May 28, 2014 Onsdag 28/5-14 - Styrke/BBOpvarmningChin-ups10 x 1 x BWDB Row4 x 10 x 16 kgFacepull3 x 15 x 30 kgSSTrap raise3 x 10 x 3 kgGunsDiverse + 1-arm KB shrug Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted May 29, 2014 Author Report Share Posted May 29, 2014 Torsdag 29/5-14 - Tempoløb Intervalløb på 70-80% med armbøjninger/mavebøjninger mellem reps. Opvarmning Tempo1 x 8 x 100m ~60 sek. pause mellem reps med 5-10 armbøjninger eller 20 mavebøjninger. Cool down Skulle have været 2 sæt af 8 x 100m, men har allerede spillet flag to gange i den her uge, så har sprintet en del mere en normalt. Det kunne mærkes allerede under det første sæt, så droppede den anden omgang. Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted May 30, 2014 Author Report Share Posted May 30, 2014 Fredag 30/5-14 - Styrke Opvarmning Squat5 x 2 x 75 Military5 x 5 x 35 kg 45 grd. hyper3 x 10 x BW SS Band ext. rotation + Neck3 x 10 Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted May 31, 2014 Author Report Share Posted May 31, 2014 Lørdag 31/5-14 - Tempoløb Intervalløb på 70-80% med armbøjninger/mavebøjninger mellem reps. Opvarmning Tempo2 x 8 x 100m ~60 sek. pause mellem reps med 5-10 armbøjninger eller 20 mavebøjninger. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 2, 2014 Author Report Share Posted June 2, 2014 (edited) Mandag 2/6-14 - Styrke Opvarmning Box Squat2 x 4 x 80 kg Bænkpres5 x 5 x 60 kg 45 grd. hyper3 x 12 x BW SS Hanging leg raise3 x 12 Cool down Edited June 2, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 3, 2014 Author Report Share Posted June 3, 2014 Tirsdag 3/6-14 - Tempoløb Intervalløb på 70-80% med armbøjninger/mavebøjninger mellem reps. Opvarmning Tempo1 x 10 x 100m ~60 sek. pause mellem reps med 5/10 armbøjninger eller 20 mavebøjninger. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 6, 2014 Author Report Share Posted June 6, 2014 Fredag 6/6-14 - Styrke/BB Opvarmning Military5 x 5 x 40 kg Chin-ups4 ladders af 1 - 1,2 reps. 12 reps i alt. DB Row4 x 10 x 18 kg Circuit x 2A) Facepull 15 x 30 kgB) Trap raise 10 x 2 kgC) Neck extentions x 20 (2 x 10) Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 10, 2014 Author Report Share Posted June 10, 2014 Tirsdag 10/6-14 - Tempoløb Intervalløb på 70-80% med armbøjninger/mavebøjninger mellem reps. Opvarmning Tempoløb2 x 10 x 100m ~60 sek. pause mellem reps med 5/10 armbøjninger eller 10 rygbøjninger. ~5 min. pause mellem sæt. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 11, 2014 Author Report Share Posted June 11, 2014 Onsdag 11/6-14 - Styrke Opvarmning + Uendelig meget udstrækning og mobility arbejde. Bænkpres5 x 3 x 65 kg Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 16, 2014 Author Report Share Posted June 16, 2014 (edited) Mandag 16/6-14 - Styrke 15 min cardio Opvarmning Squat3 x 60 kg3 x 65 kg2 x 70 kg Bænkpres4 x 5 x 65 kg 45 grd. hyper3 x 15 x BW Cool down Edited June 16, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Tirsdag 17/6-14 - Tempoløb Intervalløb på 70-80% med armbøjninger/mavebøjninger mellem reps. Opvarmning Tempo1 x 10 x 100m ~60 sek. pause mellem reps med 6/10 armbøjninger eller 20 mavebøjninger. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 18, 2014 Author Report Share Posted June 18, 2014 (edited) Fredag 30/5-14 - Styrke 15 min cardio Opvarmning Squat3 x 3 x 65 kg Military5 x 3 x 42,5 kg 45 grd. hyper3 x 15 x BW Cool down Edited June 18, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 20, 2014 Author Report Share Posted June 20, 2014 (edited) Fredag 20/6-14 - Styrke/BB 15 min cardio Opvarmning Chin-ups3 x (3 x 1) x BW DB Row4 x 10 x 20 kg Facepulls3 x 15 x 35 kg Herefter diverse trap raises, shrugs og guns. Cool down Edited June 20, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 23, 2014 Author Report Share Posted June 23, 2014 Mandag 23/6-14 - Styrke/BB 20 min cardio Opvarmning Squat5 x 65 kg3 x 70 kg2 x 75 kg Bænkpres5 x 3 x 70 kg Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 25, 2014 Author Report Share Posted June 25, 2014 (edited) Fredag 25/6-14 - Styrke 20 min cardio Opvarmning Squat3 x 3 x 70 kg Military5 x 3 x 45 kg Circuit x 1A. 45 deg. hyper - 20 x BWB. Band PA series - 10 reps Cool down Edited June 25, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 26, 2014 Author Report Share Posted June 26, 2014 Torsdag 26/6-14 - Tempoløb Intervalløb på 70-80% med armbøjninger/mavebøjninger mellem reps. Opvarmning Tempo2 x 12 x 60m ~60 sek. pause mellem reps med 5/10 armbøjninger eller 10 mave- eller rygbøjninger. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted June 30, 2014 Author Report Share Posted June 30, 2014 Mandag 30/6-14 - Styrke Opvarmning Bænkpres5 x 5 x 70 kg Military3 x 5 x 45 kg 1 chin-up mellem worksets Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 7, 2014 Author Report Share Posted July 7, 2014 Mandag 7/7-14 (morgen)- Conditioning Opvarmning 3 serier med sprint på 20-40 meter. 6 reps per serie, 25 sek. pause mellem hver rep og 4 minutters pause mellem hver serie. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 7, 2014 Author Report Share Posted July 7, 2014 Mandag 7/7-14 (aften) - Styrke 15 min cardio Opvarmning Squat5 x 70 kg3 x 75 kg2 x 80 kg Bænkpres 6 x 3 x 70 kg 1 x Circuit:A. 100 reps maveB. 20 reps 45 degree hyperextensionsC. Band PA series - 10 reps Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 8, 2014 Author Report Share Posted July 8, 2014 Tirsdag 8/7-14 - Tempoløb Intervalløb på 70-80% med armbøjninger/mavebøjninger mellem reps. Opvarmning Tempo2 x 10 x 60m ~60 sek. pause mellem reps med 5/10 armbøjninger eller 10/20 mave- eller rygbøjninger. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 9, 2014 Author Report Share Posted July 9, 2014 Onsdag 9/7-14 (morgen)- Conditioning Opvarmning 4 serier med sprint på 20-40 meter. 6 reps per serie, 25 sek. pause mellem hver rep og 4 minutters pause mellem hver serie. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 9, 2014 Author Report Share Posted July 9, 2014 (edited) Onsdag 9/7-14 (aften) - Styrke 15 min cardio Opvarmning Squat3 x 3 x 75 kg Bænkpres3 x 8 x 55 kg 1 x Circuit:A. 100 reps maveB. 20 reps 45 degree hyperextensionsC. Band PA series - 10 reps Cool down Det var så fem træningspas på tre dage. Det er sgu hårdt, men kører på over sommeren, da jeg har rigeligt tid og har brug for at smide et par kilo. Edited July 9, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
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