Rolf Toft Posted March 15, 2015 Author Report Share Posted March 15, 2015 14/03-2015 (lørdag)C210 x 500m120sek rest1:45 +- 1-3sek på alle intervaller Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 15, 2015 Author Report Share Posted March 15, 2015 (edited) 15/03-2015 (søndag)Goodmornings8 x 50kg8 x 50kg8 x 50kgStep-ups(3xbænk)8/8 x 45kg8/8 x 45kg8/8 x 45kgBB rows5 x 70kg5 x 70kg5 x 70kg5 x 70kg5 x 70kgDB rows8 x 36kg8 x 36kg8 x 36kg Edited March 15, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 16, 2015 Author Report Share Posted March 16, 2015 16/03-2015 (mandag)Løb3 x serieraf90sek løbrest90sek løbrest60sek løbrest60sek løbrest30sek løbrest30sek løb30sek rest mellem intervaller120sek rest mellem serier Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 17, 2015 Author Report Share Posted March 17, 2015 (edited) 17/03-2015 (tirsdag)Decline Bænk4 x 8 x 70kgCable flyes3 x 10 x 10kgSkulderpress DB4 x 6 x 26kgLaterals4 x 10 x 12kgFront raises(plate)5 x 10 x 15kgPush-downs3 x 12 x 32kg Edited March 17, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 18, 2015 Author Report Share Posted March 18, 2015 (edited) 18/03-2015 (onsdag)Pas 1Bikefit powerPas 2Fællestræning med skolenVLSnatch til 80kgClean&jerk til 100kgBenpress5 x 10 x 180kgRows4 x 10 x 50kgBB curls5 x 10 x 40kg Edited March 18, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Sølling Posted March 19, 2015 Report Share Posted March 19, 2015 BileFit Power og Clean & Jerk samme dag? Nu må bageren stramme op! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 25, 2015 Author Report Share Posted March 25, 2015 BileFit Power og Clean & Jerk samme dag? Nu må bageren stramme op!bageren har spist for meget kage! har kørt kcal overskud de sidste mange år :( Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 25, 2015 Author Report Share Posted March 25, 2015 19/03-15 (torsdag) Rest20/03-15 (fredag)Politiets optagelsesprøve.20min motorisk opvarmning10 x pullups12 x 75kg bænkpress2m50cm længdespring15.20sek hurtighedtest10.10min 2400m løb Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 25, 2015 Author Report Share Posted March 25, 2015 21/03-15 (lørdag)Firmahockey med crossfit!4 x 20mins ishockey22/03-15 (søndag)Rest23/04-15 (mandag)Rest Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 25, 2015 Author Report Share Posted March 25, 2015 24/03-15 (tirsdag)Bænk1 x 60kg1 x 70kg1 x 80kg1 x 85kg1 x 90kg1 x 95kg1 x 100kgSkulder Press1 x 40kg1 x 50kg1 x 55kg1 x 60kg1 x 65kg1 x 70kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 25, 2015 Author Report Share Posted March 25, 2015 25/03-15 (onsdag)Squat2 x 5 x 80kg2 x 5 x 95kg12 x 105kgDødløft2 x 5 x 100kg2 x 5 x 115kg10 x 130kgBB curls3 x dropset8 x 30kg8 x 25kg8 x 20kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 29, 2015 Author Report Share Posted March 29, 2015 (edited) Torsdag Rest27/03-15 (fredag)fællestræning med skolen60min stadiontræningBænk12 x 75kg Edited March 29, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 29, 2015 Author Report Share Posted March 29, 2015 Lørdag Rest29/03-15 (søndag)Skulder Press5 x 45kg5 x 45kg5 x 50kg5 x 50kg7 x 55kgBænk(decline)3 x 8 x 70kgBænk(incline DB)5 x 5 x 30kgDips4 x 8 x vægt Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 30, 2015 Author Report Share Posted March 30, 2015 30/03-15 (mandag)BackSquat3 x 90kg3 x 90kg3 x 100kg3 x 100kg8 x 115kgBOR5 x 8 x 70kgDB Rows8/8 x 35kg8/8 x 35kg8/8 x 35kgSpider curls5 x 10 x 30kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 31, 2015 Author Report Share Posted March 31, 2015 (edited) 31/03-15 (tirsdag)Bænk3 x 65kg3 x 65kg3 x 75kg3 x 75kg11 x 80kg (lillefinger på den sidste)Skulder press(smith)4 x 8 x 50kgLaterals3 x 10 x 10kgFront raises(plate)4 x 10 x 15kg Edited April 3, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted April 3, 2015 Author Report Share Posted April 3, 2015 1/04-15 (onsdag)Dødløft3 x 110kg3 x 110kg3 x 125kg3 x 125kg9 x 137.5kgPistols8/8 x BW8/8 x BW8/8 x BW8/8 x BWBB curls3 x 8 x 40kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted April 3, 2015 Author Report Share Posted April 3, 2015 2/04-15 (torsdag)Active restC22km 2:00Lounges3 x 6/6 x 45kgMobility30min Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted April 4, 2015 Author Report Share Posted April 4, 2015 3/04-15 (fredag)Skulder press3 x 45kg3 x 45kg3 x 52kg3 x 52kg7 x 58kgIncline bænk3 x 8 x 60kgFlyes4 x 10 x 10kgClosegrip5 x 5 x 60kgDips5 x 6 x BW Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted April 5, 2015 Author Report Share Posted April 5, 2015 (edited) 4/4-15 (lørdag)Rest5/4-15 (søndag)Backsquat5 x 95kg5 x 95kg3 x 110kg3 x 110kg7 x 120kgT-bar row5 x 8 x 70kgPendley row4 x 8 x 60kgBB curls5 x 10 x 40kg Edited April 6, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted April 11, 2015 Author Report Share Posted April 11, 2015 6/4-15 (mandag)Bænk5 x 70kg5 x 70kg3 x 75kg3 x 75kg7 x 85kgDB skulder press8 x 22kg8 x 22kg8 x 22kg8 x 22kg7 x 22kgLaterals3 x 12 x 10kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted April 11, 2015 Author Report Share Posted April 11, 2015 7/4-15 Rest8/4-15 (onsdag)Dødløft5 x 115kg5 x 115kg3 x 130kg3 x 130kg9 x 145kgLounges4 x 5/5 x 65kgBB curls5 x 10 x 35kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted April 11, 2015 Author Report Share Posted April 11, 2015 9/4-15 (torsdag)aften svømning med wolder og 2xbuuge10 x 100m crawl1mins rest Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted April 11, 2015 Author Report Share Posted April 11, 2015 10/4-15 (fredag)Skulder press5 x 50kg5 x 50kg3 x 55kg3 x 55kg4 x 63kgIncline bænk8 x 65kg7 x 65kg6 x 65kg6 x 65kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted April 25, 2015 Author Report Share Posted April 25, 2015 (edited) Uge 17Week 1 Wendler.Squat 5 x 85kg5 x 85kg5 x 100kg5 x 100kg5 x 115kgBænk5 x 60kg5 x 60kg5 x 70kg5 x 70kg11 x 80kgDødløft5 x 100kg5 x 100kg5 x 120kg5 x 120kg11 x 135kgSkulder press5 x 45kg5 x 45kg5 x 50kg5 x 50kg6 x 58kghar desværre været ramt af sygdom hele uge 16, det har kunne mærkes :( Edited April 25, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 3, 2015 Author Report Share Posted May 3, 2015 Uge 18Week 2 Wendler.Squat3 x 90kg3 x 90kg3 x 105kg3 x 105kg7 x 118kgBænk3 x 65kg3 x 65kg3 x 75kg3 x 75kg10 x 85kgDødløft3 x 110kg3 x 110kg3 x 125kg3 x 125kg11 x 143kgSkulderpress3 x 48kg3 x 48kg3 x 55kg3 x 55kg5 x 63kg Quote Link to comment Share on other sites More sharing options...
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