MadsBuuge
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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
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Torsdag d. 030714
Rest Day
Tiltrængt...
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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!
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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
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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
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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 Minutes5 Deadlift @ 125 kg10 Burpee over Barbell50 Double UndersRounds. 3 + 1 DeadliftREST EXACTLY 4 MINUTES
AMRAP - 6 Minutes2 Chest to Bar Pull-Ups2 Thrusters @ 61 kg4 Chest to Bar Pull-Ups4 Thrusters @ 61 kg6 Chest to Bar Pull-Ups6 Thrusters @ 61 kg... and so on up the ladderReps. 72 -
Lørdag d. 280614
Rest Day
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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
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Torsdag d. 260614
Rest Day
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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.
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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
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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.
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Søndag d. 220614
Rest Day
Eksamens læsning
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Lørdag d. 210614
Rest Day
Jeg skulle egentlig have haft trænet. Det blev dog droppet til fordel for eksamens læsning.
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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
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Torsdag d. 190614
Rest Day
Velfortjent rest dag!
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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.
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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.
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Mandag d. 160614
Warm Up
Foam Roll / Mobility / Dynamic Stretch
500 m C2 Row
15 GHD Sit-Ups
15 Back Extensions
A.
Four sets of:
Pause Front Squat + 2 Front Squats @ 110 - 110 - 115 - 115 - 120 - 125 kg
Rest 2 minutes
B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 75% = 75 kg
C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday @ 135 - 140 - 140 - 145 - 145 - 150 kg
D.
Four sets of:
20 Jumping Lunges with Barbell @ 30 kg
Rest 45 seconds
Strict Weighted Pull-Ups @ 28 kg
Reps. 8 - 6 - 6 - 6
Rest 45 seconds
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Søndag d. 150614
Warm Up
Foam Roll / Dynamic Stretch / Ankle & Wrist Mobility
500 m C2 Row
15 GHD Sit-Ups
15 Back Extensions
A.
Thrusters
1 x 10 @ 20 kg
1 x 10 @ 40 kg
1 x 5 @ 60 kg
1 x 5 @ 70 kg
2 x 10 Toes to Bar
B.
Kings of WOD - Qualifier Event #01 "Hades Hell" - 8 min. AMRAP
30 Double Unders
10 Toes to Bar
10 Thrusters @ 20 kg
30 Double Unders
10 Toes to Bar
10 Thrusters @ 40 kg
30 Double Unders
10 Toes to Bar
10 Thrusters @ 60 kg
30 Double Unders
10 Toes to Bar
21 Thrusters @ 70 kg
Reps. 211
Jeg blev nød til at kører qualifier WOD til Kings of WOD i dag, da den skal valideres inden i aften. Min plan var af få kørt den fredag eller lørdag, men det fik jeg ikke gjort, hvilket betød at jeg måtte indrage min rest day i dag og få den kørt.
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Lørdag d. 140614
Warm Up
Dynamic Stretch
500 m C2 Row
20 Sit-Ups
20 Back Extensions
A.
30 Seconds Max Effort Muscle-Ups - Reps. 8
30 Seconds Rest
30 Seconds Max Effort Toes to Bar - Reps. 20
30 Seconds Rest
30 Seconds Max Effort Handstand Walk - Meter. 10
30 Seconds Rest
45 Seconds Max Effort Muscle-Ups - Reps. 5
15 Seconds Rest
45 Seconds Max Effort Toes to Bar - Reps. 16
14 Seconds Rest
45 Seconds Max Effort Handstand Walk - Meter. 12
15 Seconds Rest
60 Seconds Max Effort Muscle-Ups - Reps. 5
60 Seconds Max Effort Toes to Bar - Reps. 14
60 Seconds Max Effort Handstand Walk - Meter. 12
B.
WOD "jackie" - for time:
1000 m C2 Row
50 Thrusters @ 20 kg
30 Pull-Ups
Time. 06.12
Rest until the running clock reaches 15:00, and then...
C.
AMRAP for 5 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squat
Rounds. 6 + 2 Push-Ups
D.
Complete 12 minutes of:
35 m Sled Push
35 m Farmer's Carry @ 2 x 28 kg KB
35 m Run
Rounds. 9
Jeg trænede i Garagen på Aalborg Kaserner da CrossFit Aalborg holdt deres årlige fødselsdags challenge.
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Fredag d. 130614
Warm Up
Dynamic Stretch / Ankle Mobility
500 m C2 Row
15 GHD Sit-Ups
15 Back Extensions
A.
Front Squat
1 x 2 @ 60 % = 84 kg
1 x 2 @ 70 % = 98 kg
1 x 2 @ 80 % = 112 kg
1 x 2 @ 85 % = 119 kg
1 x 2 @ 90 % = 126 kg
B.
6 x 1+1+2 Hang Snatch + Snatch + Overhead Squat @ 80 - 85 - 85 - 90 - 90 - 95 kg - Rest as needed.
C.
4 Super Set
2 x 8 Bulgarian Split Squat @ 2 x 25 kg Dumbell - Rest 90 seconds
8 Seated Strict Overhead Press @ 50 kg
D.
3 Super Set
8 Glute-Ham Raises - Rest as needed
60 Seconds Weighted Plank Holds @ 20 kg Plate - Rest as needed
Min plan var at test Kings of WODs qualifier WOD af i dag. Men jeg var presset med tid så nåede det desværre ikke.
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Onsdag d. 110614
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 15 minutes:
High Hang Clean + Clean @ 90 - 90 - 95 - 95 - 95 - 95 - 100 - 100 - 100 - 100 - 100 - 100 - 105 - 110 - 115 kgB.
Every minute, on the minute
Back Squat
*Set 1 – 40% x 1 rep @ 68 kg
*Set 2 – 50% x 1 rep @ 85 kg
*Set 3 – 60% x 1 rep @ 102 kg
*Set 4 – 70% x 1 rep @ 120 kg
*Set 5 – 80% x 1 rep @ 136 kgand then….
Every 2 minutes
*Set 6 – 85% x 1 rep @ 145 kg
*Set 7 – 90% x 1 rep @ 153 kg
*Set 8 – 95% x 1 rep @ 162 kg (fail)and then.
One set of:
1 x Max Reps Back Squat @ 85 % = 136 kg
Reps. 7C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.Round 1. 1 + 20 Pull-Ups
Round 2. 1 + 7 Deadlift
D.
Three sets of:
10 Weighted GHD Hip Extension @ 10 kg
Rest 30 seconds
2 x 15 Seated One Leg Curls with Band
Rest as neededDagens invictus program. A delen var fed og hård. Jeg havde ikke regnet med at komme op på 115 kg, hvilket jeg gjorde. Jeg har helt færdig efter C delen så måtte lige køle lidt ned inden jeg gik i gang med D delen.
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Tirsdag d. 100614
Warm Up
Dynamic Stretch
500 m C2 Row
15 GHD Sit-Ups
15 Back Extensions
A.
EMOM for 12 Minutes (4 Rounds)
Minute 1 - 10 x Strict Handstand Push-Ups
Minute 2 - 30 seconds Dead Hang L-Sit Hold
Minute 3 - 40 Double Unders
B.
Every 90 seconds for 15 minutes (10 sets)
2 x Split Jerk
Loads per sets:
50 % = 68 kg
55 % = 74 kg
60 % = 81 kg
65 % = 88 kg
70 % = 95 kg
75 % = 101 kg
80 % = 108 kg
3 x 85 % = 115 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 - 3 reps @ 85 % = 68 kg
Set 5 - 3 reps @ 85 % = 68 kg
Set 6 - 3 reps @ 85 % = 68 kg
Set 7 - 10 reps @ 60 % = 48 kg
D.
Every 6 minutes for 24 minutes (4 sets)
2 x 200 m Run
10 Alternating One-Arm Dumbell Snartch @ 25 kg
20 Ring Dips
2 x 200 m Run
Times.
#01 - 04:32
#02 - 04:42
#03 - 04:53
#04 - 04:57
Hårdt med alt det løb når man vejer godt til.
Performance is your reality. Forget everything else.
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Posted
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.