Rolf Toft Posted July 12, 2013 Author Report Share Posted July 12, 2013 (edited) 12/7-2013 (fredag)Back squat3 x 100kg3 x 100kg3 x 100kg3 x 100kg3 x 100kg3 x 100kgOTM 6min3 x squat clean 60kgEz bar 25kg + stang88888 Edited July 12, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 2, 2014 Author Report Share Posted January 2, 2014 (edited) 1/1-2014 (onsdag)Rest day! Edited January 2, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 2, 2014 Author Report Share Posted January 2, 2014 (edited) 2/1-2014 (torsdag)Backsquat5 x 90kg5 x 90kg5 x 90kg5 x 90kg5 x 90kg5 x 90kg5 x 70kg10 x 50kg120sec restLounges OTM 8min4/4 x 50kgProwler OTM 10min 30kg + prowler15m høj - 15m lavDU's On The 30sec 5min20 reps=200repsLaterals KB 8kg12 x 512 x 512 x 512 x 512 x 5Defranco routine3 runder Edited January 2, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted January 2, 2014 Report Share Posted January 2, 2014 Så lækkert at du er tilbage Nakke! Bliver lækkert at læse om dit BB igen. Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 4, 2014 Author Report Share Posted January 4, 2014 Så lækkert at du er tilbage Nakke! Bliver lækkert at læse om dit BB igen.mads er jo crossfitter nu, skal være klar til milli Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 4, 2014 Author Report Share Posted January 4, 2014 3/1-2014 (fredag)Bænkpress10 x 75kg x 210 x 70kg x 210 x 65kg x 210 x 60kg x 210 x 55kg x 2 Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 4, 2014 Author Report Share Posted January 4, 2014 4/1-2014 (lørdag)Rest day!tror desværre jeg er blevet lidt syg :( Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 6, 2014 Author Report Share Posted January 6, 2014 5/1-2014 (søndag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 6, 2014 Author Report Share Posted January 6, 2014 6/1-2014 (mandag)Kunne mærke der stadig var lidt sygdom i kroppen :(Dødløft10 x 60kg5 x 80kg5 x 90kg5 x 110kg3 x 120kg2 x 130kg1 x 130kg1 x 140kg1 x 150kg1 x 160kg1 x 170kg(fail)kunne nok godt få de 170, men den ville ikke være så flot..Press10 x 20kg5 x 40kg5 x 45kg3 x 50kg1 x 55kg1 x 60kg1 x 65kg1 x 70kg1 x 75kg (fail)Superset A5 x 70kg rows10 x 8kg laterels5 x pullups + BW10 x bandpull apart(rød)4runder, 30sek rest mellem setSuperset B45sec handstandhold8/8 x 15kg DB curls3runder, 2min rest mellem curls og handstandhold. Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 8, 2014 Author Report Share Posted January 8, 2014 7/1-2014 (tirsdag)Concept 28 x 250m ROW (1.35-1.40)1min rest Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 8, 2014 Author Report Share Posted January 8, 2014 8/1-2014 (onsdag)Squat10 x 40kg8 x 60kg3 x 80kg1 x 90kg1 x 100kg1 x 110kg1 x 120kg1 x 125kg1 x 130kg1 x 135kg(pr)det er første gang jeg squarter max i et år, så jeg er tilfres.Bænk10 x 40kg5 x 60kg3 x 70kg1 x 80kg1 x 85kg1 x 90kg1 x 95kg1 x 100kg1 x 105kg(fail)Fransk pres8 x 35kg8 x 35kg8 x 35kg8 x 35kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 10, 2014 Author Report Share Posted January 10, 2014 9/1-2014 (torsdag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 10, 2014 Author Report Share Posted January 10, 2014 (edited) 10/1-2014 (fredag)Wendler cycle 1, start den 10/1-14 (Squat, Dødløft, Bænk og Pres)Backsquat (Week 1, Wendler)5 x 80kg5 x 90kg15 x 102kgstarter med at kører wendler !Snatch5 x 3 @ 60kgSkill5 x 1/1 24kg TGU5 x 1/1 32kg TGU3 x 15m Handstandwalk Edited January 19, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 11, 2014 Author Report Share Posted January 11, 2014 (edited) 11/1-2014 (lørdag)Press (Week 1, Wendler)5 x 40kg5 x 45kg12 x 50kgSuperset12 x laterals 8kg10 x band pullapart (rød)4runderSnatch1 x 10 @ 70kgClean&Jerk1 x 10 @ 90kg (1xfail)Wod20min amrep3 Thruster3 Burpeeshvert minut lav thrustershvert 30sek lav burpeesefter 10min begyndte jeg kun at lave 2 thrusters da det blev for hårdt :(NedkølingMobility Edited January 15, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 12, 2014 Author Report Share Posted January 12, 2014 (edited) 12/1-2014 (søndag)Bænk (Week 1, Wendler)10 x 40kg5 x 60kg5 x 70kg12 x 76kgSkrå bænk (DB)4 x 10 @ 25kgDødløft (Week 1, Wendler)10 x 60kg10 x 80kg5 x 90kg5 x 95kg5 x 110kg10 x 125kg (2sek pause i bund)Chinups25reps x BW + 12kgSuperset5 x Pendley rows @ 70kg8/8 x DB curls @ 15kgMobility Edited January 20, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 13, 2014 Author Report Share Posted January 13, 2014 13/1-2014 (mandag)Opvarmning20 burpees, 3mins planken, 500m row, 10 T2B, 20 burpees.Concept 26 x 500m90sec restWOD5 runder9 dødløft @ 60kg6 HPSN @ 60kg3 OHS @ 60kgTime 09.15NedkølingMobility Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 14, 2014 Author Report Share Posted January 14, 2014 14/1-2014 (tirsdag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 15, 2014 Author Report Share Posted January 15, 2014 (edited) 15/1-2014 (onsdag)OTM 8min2 x Power Clean @ 90kg2 x Board Jumps (finder lige ud af længe imorgen)Front Squat5 x 80kg5 x 80kg5 x 80kg5 x 80kg120sec restLounges4/4 x 60kg4/4 x 60kg4/4 x 60kg4/4 x 60kg4/4 x 60kg4/4 x 60kg4/4 x 60kg4/4 x 60kg120sec restSkill15 x Muscle ups2 x 10 Handstand pushups5 x Rope climbsNedkølingMobility Edited January 15, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 16, 2014 Author Report Share Posted January 16, 2014 (edited) 16/1-2014 (torsdag)Snatch 40 - 50 - 60 - 70 - 75Mobilitylorte dag..Btw. har lige meldt mig til crossfit open igen. Edited January 16, 2014 by Rolf Toft Sølling 1 Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 17, 2014 Author Report Share Posted January 17, 2014 17/1-2014 (fredag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 18, 2014 Author Report Share Posted January 18, 2014 18/1-2014 (lørdag)Backsquat (Week 2. Wendler)6 x 60kg3 x 70kg3 x 80kg3 x 85kg3 x 100kg3 x 100kg10 x 110kgPress (Week 2. Wendler)10 x 30kg5 x 40kg3 x 42kg3 x 50kg7 x 58kgSuperset8 runder12 x laterals @ 8kg10 x band pull apart (rød)Wod7mins amrepburpess (target 15cm+)90stklavede 110 til open 2011, men min form er også ringe... Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 19, 2014 Author Report Share Posted January 19, 2014 (edited) 19/1-2014 (søndag)Bænk (Week 2, Wendler)3 x 65kg3 x 74kg10 x 81kgSuperset10 x skrå bænk DB @ 25kg8 x skullcrusher @ 35kg4 runderVL1 x 10 Clean&jerk 80kgWod5 Power clean&jerk @ 80kg50 DU's4 Power clean&jerk @ 80kg40 DU's3 Power clean&jerk @ 80kg30 DU's2 Power clean&jerk @ 80kg20 DU's1 Power clean&jerk @ 80kg10 DU'sTime 05.06mine du's plejer at køre mega godt, men de var satme ringe idag.Skill10 x bar muscleups25 reps dips x BW + 16kgMobility Edited January 19, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 20, 2014 Author Report Share Posted January 20, 2014 (edited) 20/1-2014 (mandag)Dødløft (Week 2, Wendler)3 x 100kg3 x 100kg3 x 115kg3 x 115kg10 x 130kg (2sek pause i bund)BOR (Underhand)25reps @ 80kgPullups25reps @ BWSkill10 x Rope climbs5 x 8 BB curls @ 30kg :PGHD ham raisesNedkølingMobility Edited January 20, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 21, 2014 Author Report Share Posted January 21, 2014 21/1-2014 (tirsdag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 22, 2014 Author Report Share Posted January 22, 2014 (edited) 22/1-2014 (onsdag)VL1 x full squat snatch & 1 x hang full squat snatch1 + 1 @ 60kg1 + 1 @ 60kg1 + 1 @ 60kg1 + 1 @ 60kg1 + 1 @ 60kg1 + 1 @ 60kg1 + 1 @ 60kg1 + 1 @ 60kg120sek restPush Press (behind neck, snatch grip)3 x 70kg3 x 70kg3 x 70kg3 x 70kg3 x 70kg120sec restWod50 Box jumps 2440 KB-swings @ 24kg30 burpess20 pullups10 dipsTime. 07.26Mobility Edited January 22, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
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