MadsBuuge Posted July 7, 2012 Author Report Share Posted July 7, 2012 (edited) Torsdag d. 050712Mobility10 x 3 Hang Power Snatch40 - 40 - 40 - 40 - 45 - 45 - 45 - 50 - 50 - 5010 x 2 Power Snatch50 - 50 - 50 - 50 - 55 - 55 - 55 - 60 - 60 - 6010 x 1 Snatch60 - 60 - 60 - 60 - 65 - 65 - 65 - 70 - 70 - 703 x 5 Deadlift (Warm Up)100 - 110 - 120Deadlift (Wendler) Week 01 Cycle 065 x 75 % = 137,5 kg5 x 80 % = 147,5 kg11 x 85 % = 157,5 kg6 x MAX Streight Pull-UpsReps. 19 - 15 - 12 - 9 - 10 - 10WOD - 5 Rounds1 x Power Snatch 60 kg2 x Snatch 60 kg3 x Overhead Squat 60 kgTime. 07.093 x Super Set25 x Sit-Ups25 x Leg Raise1 min PlankGod lang træning, med en masse træk! Edited July 7, 2012 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 7, 2012 Author Report Share Posted July 7, 2012 Fredag d. 060712Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 8, 2012 Author Report Share Posted July 8, 2012 Lørdag d. 0707123 x 10 BenchPress (Warm Up)40 - 50 - 60BenchPress (Wendler) Week 01 Cycle 065 x 75 % = 82,5 kg5 x 80 % = 87,5 kg12 x 85 % = 92,5 kg5 x Super Set5 x 10 BenchPress 85 kg5 x 10 Streight Pull-Ups5 x 2 + 2 Turkish Get-Up 32 kgWOD1000 m ROW5 x Muscle-Ups750 m ROW5 x Muscle-Ups500 m ROW5 x Muscle-Ups250 m ROW5 x Muscle-UpsTime. 17.12Core Traning2 min Plank1 min Side Plank Right1 min Side Plank Left2 min Plank1 min Side Plank Right1 min Side Plank Left2 min Plank Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 9, 2012 Author Report Share Posted July 9, 2012 (edited) Søndag d. 080712WOD ''King Kong'' - 3 Rounds1 x Deadlift 200 kg2 x Muscle-Ups3 x Squat Clean 110 kg4 x Handstand Push-UpsTime. 09.06Endelig har jeg fået kørt min første ''King Kong'' Edited July 9, 2012 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
Guest Slettet_26102014 Posted July 9, 2012 Report Share Posted July 9, 2012 (edited) hvorfor ikke rx'd? men rigtig stærkt! Edited July 9, 2012 by Lasseb Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 10, 2012 Author Report Share Posted July 10, 2012 (edited) hvorfor ikke rx'd? men rigtig stærkt!Jeg kunne ikke se nogle steder hvor mange kg jeg skulle have på for at køre den RX'd. Jeg brugte pund - kg converter, og så rundede jeg ned til det der lige passede. Hvordan er den RX'd? Så køre jeg den i snarest. Edited July 10, 2012 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
Guest Slettet_26102014 Posted July 11, 2012 Report Share Posted July 11, 2012 Det gør vist ikke den store forskel. Jeg googlede det lige.206.38 kg dødløft113.39 kg vendSer frem til at se dig når vi begge kommer hjem! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 11, 2012 Author Report Share Posted July 11, 2012 Mandag d. 090712Mobility3 x 5 Back Squat (Warm Up)80 - 90 - 100Back Squat (Wendler) Week 02 Cycle 033 x 80 % = 122,5 kg3 x 85 % = 130 kg7 x 90 % = 137,5 kg - Low Bar10 x 10 Calf Raise 80 kg10 x ''On the Minute'' - 50 kg1 x Hang Power Snatch1 x Power Snatch1 x Snatch5 x 1 Snatch50 - 55 - 60 - 65 - 703 x Super Set30 x Leg Raise20 x AB RollJeg ville lige prøve at køre back squat med low bar, for at se hvor stor en betydning det havde. Sidste gang jeg havde en repout med 137,5 kg fik jeg 3 reps i high bar - på en dårlig dag, så det har da givet mig lidt flere reps. Det var dog bare et forsøg, og ikke noget jeg vil til at gøre fremadrettet. Jeg ville gerne have kørt ''On the Minute'' med 60 kg, men mit håndled var ikke med mig, desværre. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 11, 2012 Author Report Share Posted July 11, 2012 Tirsdag d. 1007125000 m ROWTime. 19.57Det var hvad der lige kunne blive tid til idag. Det er virkelig hårdt at holde den under 20 min i den her vanvittige varme - 43 grader i skyggen, og der er ingen skygge! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 11, 2012 Author Report Share Posted July 11, 2012 Onsdag d. 110712Rest DayMed 3,5 timers søvn i nat, blev jeg enig med mig selv om, at det var på tide med en rest day! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 15, 2012 Author Report Share Posted July 15, 2012 Torsdag d. 120712Mobility / Warm Up3 x 5 Deadlift (Warm Up)100 - 110 - 120Deadlift (Wendler) Week 02 Cycle 063 x 80 % = 147,5 kg3 x 85 % = 157,5 kg6 x 90 % = 165 kgWOD 10-9-8-7-6-5-4-3-2-1Deadlift 120 kgStreight Pull-UpsKipping Handstand Push-UpsTime. 15.583 x Super Set30 x Sit-Ups15 x AB Roll Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 15, 2012 Author Report Share Posted July 15, 2012 Fredag d. 1307123 x 5 Bench Press (Warm Up)40 - 50 - 60Bench Press (Wendler) Week 02 Cycle 063 x 80 % = 87,5 kg3 x 85 % = 92,5 kg6 x 90 % = 100 kg10 x 10 Bench Press 75 kg5 x Super Set30 x Leg Raise1 min PlankWOD100 x BurpeesTime. 05.58Jeg havde lidt problemer med mit håndled, tror det var fordi jeg ikke fik varmet nok op. Jeg får lidt travlt de næste par dage, så min træning vil ikke blive til det helt store. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 15, 2012 Author Report Share Posted July 15, 2012 Lørdag d. 140712Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 15, 2012 Author Report Share Posted July 15, 2012 Søndag d. 150712Mobility5000 m ROWTime. 18.376 x 10 Streight Pull-Ups3 x Super Set25 x Sit-Ups 10 kg Plate OverHead25 x Leg RaiseJeg tror muligvis at det var en ny PR på 5000 m ROW. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 19, 2012 Author Report Share Posted July 19, 2012 Mandag d. 160712Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 19, 2012 Author Report Share Posted July 19, 2012 Tirsdag d. 170712Mobility / Warm Up5 x 5 Back Squat (Warm Up)60 - 70 - 80 - 90 - 100Squat (Wendler) Week 03 Cycle 065 x 75 % = 115 kg3 x 85 % = 130 kg3 x 95 % = 145 kg3 x 5 Press (Warm Up)40 - 45 - 50Press (Wendler) Week 02 Cycle 063 x 80 % = 60 kg3 x 85 % = 62,5 kg4 x 90 % = 67,5 kgWOD - Regionals Event 450 x Back Squat 60 kg40 x Pull-Ups40 x Shoulder to Overhead 60 kg50 x Front Squat 40 kg40 x Pull-Ups40 x Shoulder to Overhead 40 kg50 x Overhead Squat 30 kg40 x Pull-Ups40 x Shoulder to Overhead 30 kgTime. 32.583 x 50 Sit-UpsFy for helved det var hårdt! Og især i denne varme. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 19, 2012 Author Report Share Posted July 19, 2012 Onsdag d. 180712Warm Up5 x 5 BenchPress (Warm Up)40 - 50 - 60 - 65 - 70BenchPress (Wendler) Week 03 Cycle 065 x 75 % = 82,5 kg3 x 85 % = 92,5 kg8 x 95 % = 105 kg10 x 10 BenchPress (GVT) 75 kg5 x 2 x 10 DB Rows28,5 - 28,5 - 31 - 31 - 312 x Super Set25 x Get-Us 20 LBS25 x AB RollMin krop er helt ødelagt efter tirsdagens træning, så det blev til en let omgang træning. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 21, 2012 Author Report Share Posted July 21, 2012 Torsdag d. 190712Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 21, 2012 Author Report Share Posted July 21, 2012 Fredag d. 200712Mobility / Warm Up5 x 3 Deadlift (Warm Up)80 - 90 - 100 - 110 - 120Deadlift (Wendler) Week 03 Cycle 065 x 75 % = 137,5 kg3 x 85 % = 157,5 kg10 x 95 % = 175 kg8 x 10 Streight Pull-Ups5 x 1 + 1 Hang Power Clean + Power Clean40 - 50 - 60 - 70 - 80WOD ''Grace''30 x Clean & Jerk 60 kgTime. 04.28Jeg havde ikke regnet med så mange reps i dødløft, så det må jeg være godt tilfreds med. Jeg tror godt jeg ville kunne presse mig selv under 3 min på Grace, så det skal prøves inden længe. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 22, 2012 Author Report Share Posted July 22, 2012 Lørdag d. 2107123 x 3 Press (Warm Up)40 - 45 - 50Press (Wendler) Week 03 Cycle 065 x 75 % = 55 kg3 x 85 % = 62,5 kg3 x 95 % = 70 kg5 x 10 Kipping Handstand Push-Ups10 x 3 - 1 min REST BenchPress 100 kg4 x 1 BenchPress105 - 110 - 115 - 120ROW - 10 x 250 m - 0.30 min REST1 - 49.32 - 49.93 - 50.34 - 51.05 - 50.96 - 50.97 - 50.98 - 50.39 - 51.410 - 49.85 x Super Set30 x Sit-Ups30 x Leg Raise Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 23, 2012 Author Report Share Posted July 23, 2012 Søndag d. 220712Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 23, 2012 Author Report Share Posted July 23, 2012 Mandag d. 230712Mobility3 x 5 Squat (Warm Up)80 - 90 - 100Squat (Wendler) Week 01 Cycle 075 x 75 % = 117,5 kg5 x 80 % = 125 kg7 x 85 % = 135 kg6 x 5 Front Squat80 - 80 - 85 - 85 - 90 - 908 x 10 Calf Raise10 x ''On The Minute'' 70 kg3 x Hang Power Clean2 x Power Clean1 x Clean3 x Super Set25 x Leg Raise1 min PlankJeg er begyndt at træne om aftenen, da der ellers er alt for varmt. Jeg kan tydeligt mærke at der ikke er den samme energi som da jeg trænede om eftermiddagen. Men trods det, er jeg godt tilfreds med dagens træning. Quote Link to comment Share on other sites More sharing options...
Guest Slettet_26102014 Posted July 25, 2012 Report Share Posted July 25, 2012 Bro, hvad med at træne om morgenen? Det gør jeg, og det spiller max! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 25, 2012 Author Report Share Posted July 25, 2012 (edited) Jeg træner jo det hele udenfor. Så skal meget tidligt op hvis jeg skal nå at træne inden der bliver varmt. Tror også der er lidt varmere hernede, uden at vide det. Hvornår kommer du hjem en tur? Jeg er hjemme d. 19 august. Edited July 25, 2012 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 25, 2012 Author Report Share Posted July 25, 2012 (edited) Tirsdag d. 2407123 x 5 Press (Warm Up)30 - 40 - 50Press (Wendler) Week 01 Cycle 075 x 75 % = 57,5 kg5 x 80 % = 60 kg5 x 85 % = 65 kg10 x 5 Weighted Pull-Ups10 - 10 - 10 - 10 - 15 - 15 - 15 - 20 - 20 - 2010 x Super Set10 x BenchPress 80 kg5 x 25 Sit-Ups - 5 x 25 Leg RaiseWOD 21 - 15 - 9KettleBell Swings 32 kgHandstand Push-UpsBurpeesTime. 10.42Squat og Press er ved at blive tungt for mig. Tror jeg vil forsøge mig med 3 mdr. Wendler Front Squat og Wendler Push Jerk når jeg har kørt en cyclus mere. Måske vil det give mig 10 - 15 kg mere i Clean & Jerk. Edited July 25, 2012 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
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