Rolf Toft Posted January 23, 2014 Author Report Share Posted January 23, 2014 23/1-2014 (torsdag)Backsquat (Week 3, Wendler)5 x 90kg5 x 90kg3 x 100kg3 x 100kg7 x 115kgVLOTM 10min3 x Power Snatch @ 60kgOTM 10min3 x Power Clean @ 80kgConcept 25 x 1000m120sec rest Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 24, 2014 Author Report Share Posted January 24, 2014 24/1-2014 (fredag)Press (Week 3, Wendler)5 x 50kg5 x 50kg3 x 55kg3 x 55kg5 x 62kgSuperset10 x laterals 8kg10 x band pull apart5runderLaterals10 x 8kg -> 10 x 4kg10 x 8kg -> 10 x 4kg10 x 8kg -> 10 x 4kg10 x 8kg -> 10 x 4kg10 x 8kg -> 10 x 4kgPuls lidt shrugs Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 25, 2014 Author Report Share Posted January 25, 2014 (edited) 25/1-2014 (lørdag)Dødløft (Week 3, Wendler)5 x 110kg5 x 110kg3 x 125kg3 x 125kg8 x 137kgPendley Row5 x 70kg -> 10 x 50kg5 x 70kg -> 10 x 50kg5 x 70kg -> 10 x 50kgProwler Høj(10m)100kg120kg140kg160kg180kg200kg220kg240kg260kg280kg300kg320kg340kg + prowler ca. 25-30kg Edited January 27, 2014 by Rolf Toft Sølling 1 Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 26, 2014 Author Report Share Posted January 26, 2014 26/1-2014 (søndag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 27, 2014 Author Report Share Posted January 27, 2014 27/1-2014 (mandag)Bænk (Week 3, Wendler)5 x 70kg5 x 70kg3 x 75kg3 x 75kg6 x 85kgSkrå bænk (DB)40 Reps @ 25kgPushups50 Reps diamond pushupsConcept 22000m (rest) Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 28, 2014 Author Report Share Posted January 28, 2014 (edited) 28/1-2014 (tirsdag)VLPosition snatch (1 x High hang - 1 x Hang)1 + 1 x 50kg1 + 1 x 50kg1 + 1 x 60kg1 + 1 x 60kg1 + 1 x 65kg1 + 1 x 65kg1 + 1 x 70kg120sec rest90% af 70kg OTM i 5min = 62kgWod (5,4,3,2,1,1,2,3,4,5)Thrusters @ 40kgburpeesTime. 04,06OTM12 - 12 - 12 - 12 - 12 Russian swings @ 40kg10 - 10 - 10 - 10 - 10 Ball slams @ 20kgNedkølingMobility Edited January 28, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 29, 2014 Author Report Share Posted January 29, 2014 29/1-2014 (onsdag)VLPosition clean (1 x High hang - 1 x Hang + 1 Jerk)2 + 1 x 60kg2 + 1 x 70kg2 + 1 x 75kg2 + 1 x 80kg2 + 1 x 85kg2 + 1 x 90kg2 + 1 x 95kg120sec rest90% af 95kg OTM i 5min = 85kg ca...5 x 1 Clean&Jerk @ 70kg120sec restSkill5mins butterfly pullupskan kun tage 4-5stks ad gangen...Nedkøling Mobility Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted January 30, 2014 Author Report Share Posted January 30, 2014 30/1-2014 (torsdag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 1, 2014 Author Report Share Posted February 1, 2014 (edited) 31/1-2014 (fredag)Backsquat (Week 4, Wendler)5 x 80kg5 x 80kg5 x 80kg5 x 80kg5 x 80kg3sek ned, tempo opOne legged (excentrisk)5/5 x BW5/5 x BW5/5 x BW5/5 x BWPress (Week 4, Wendler)5 x 40kg5 x 40kg5 x 40kg5 x 40kgtempo op, 3sek nedLaterals10 x 8kg10 x 8kg10 x 8kg10 x 8kg Edited February 2, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 1, 2014 Author Report Share Posted February 1, 2014 1/2-2014 (lørdag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 2, 2014 Author Report Share Posted February 2, 2014 2/2-2014 (søndag)Dødløft (Week 4, Wendler)5 x 100kg5 x 100kg5 x 100kg5 x 100kg5 x 100kgfødder på skiverBOR10 x 50kg10 x 50kg10 x 50kg10 x 50kg10 x 50kglidt pullups ca 30stk.Curls (DB)10/10 x 15kg10/10 x 15kg8/8 x 15kgBænk (Week 4, Wendler)5 x 70kg5 x 70kg5 x 70kg5 x 70kg5 x 70kg3sek ned, 1sek pause i bund, tempo opMobility Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 2, 2014 Author Report Share Posted February 2, 2014 Begynder min værnepligt imorgen, det glæder jeg mig til.men nogle har sagt jeg ikke tid til at træne, andre har sagt jeg har god tid.bare jeg får lavet de 4 store en gang om ugen så det fint :) Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 9, 2014 Author Report Share Posted February 9, 2014 (edited) 3/2-2014 (mandag) gået meget4/2-2014 (tirsdag) gået meget5/2-2014 (onsdag) gået meget6/2-2014 (torsdag)gået megetCycle 2 wendler (Squat, Press, Dødløft og Bænk)Back Squat (Week 1, Wendler)5 x 80kg5 x 80kg5 x 95kg8 x 107kgkan godt mærke man går meget, plus vi ikke får meget søvn!Press (Week 1, Wendler)5 x 42,5kg5 x 50kg5 x 55kg (pause i bund)Laterals10/10 x 8kg10/10 x 8kg10/10 x 8kgDB press5 x 26kg5 x 26kg5 x 26kg5 x 26kgMobility7/2-2014 (fredag)Copper Test400m løb 12mins amrep2650m 8/2-2014 (lørdag) Rest day! Edited February 9, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 9, 2014 Author Report Share Posted February 9, 2014 9/2-2014 (søndag)Dødløft (Week 1, Wendler)5 x 100kg5 x 100kg5 x 115kg5 x 115kg13 x 127kgBænk (Week 1, Wendler)5 x 70kg5 x 70kg5 x 70kg5 x 70kg12 x 80kgSkrå bænk (DB)10 x 25kg10 x 25kgFlad bænk (DB)10 x 25kg10 x 25kg25reps Pullups x BW Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 16, 2014 Author Report Share Posted February 16, 2014 (edited) 10/2-2014 (mandag)11/2-2014 (tirsdag)12/2-2014 (onsdag)Backsquat (Week 2, Wendler)3 x 85kg3 x 100kg7 x 112kgBenpress4 x 10 @ 100kgPress (Week 2, Wendler)3 x 45kg3 x 50kg6 x 58,5kg m. pause i bundSuperset 4runderBB shrugs x 10 @ 80kgLaterals x 10 @ 8kgDB press4 x 8 @ 24kgMobility Edited February 16, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 16, 2014 Author Report Share Posted February 16, 2014 (edited) 13/2-2014 (torsdag) feltdag14/2-2014 (fredag)Core testAlle øvelser til max tid, dog kun niveau 2 ud af 515/2-2014 (lørdag)Dødløft (Week 2, Wendler)3 x 105kg3 x 105kg3 x 120kg3 x 130kg8 x 135kg m. pause i bundVLSnatch til 70kgClean&jerk til 90kgBænk (Week 2, Wendler)3 x 65kg3 x 65kg3 x 75kg3 x 75kg9 x 85kgSkrå bænk (DB)3 x 10 @ 25kgSuperset 5runder8 x pendley rows @ 60kg5 x pullups @ BWNedkølingMobility Edited February 16, 2014 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 22, 2014 Author Report Share Posted February 22, 2014 16/2-2014 (søndag)FormiddagLøb i skovdalen med A-TeamLøb400m400m200m200m100m100maftentræningGUNZ!DB Curls @ 15kg4 x 8/8 Closegrip3 x 8 @ 60kgEz Bar curls3 x 10 @ 30kgSkullcrusher3 x 10 @ 30kgPulldowns (rope) 3 x 8 kg? Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 22, 2014 Author Report Share Posted February 22, 2014 17/2-2014 (mandag)C2500m opvarmning10 x 500m120sec rest1: 2.002: 1.473: 1.484: 1.495: 1.496: 1.497: 1.508: 1.539: 1.5110: 1.36 m. gas500m nedkølingMobility Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 22, 2014 Author Report Share Posted February 22, 2014 18/2-2014 (tirsdag) Feltøvelse19/2-2014 (onsdag) Feltøvelse20/2-2014 (torsdag) Rest day21/2-2014 (fredag)Løb900m900m800m800m60sec rest Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 22, 2014 Author Report Share Posted February 22, 2014 22/2-2014 (lørdag)Backsquat (Week 3, Wendler)5 x 95kg5 x 95kg3 x 105kg3 x 105kg6 x 120kg180sec restLounges10 @ 40kg10 @ 40kg10 @ 40kg10 @ 40kg60sec restOn the 30sec (10min)20 x DU's400reps altPress (Week 3, Wendler) 5 x 50kg5 x 50kg3 x 55kg3 x 55kg4 x 62kgSuperset10m Handstandwalk10 x Laterals @ 8kg5runder Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 1, 2014 Author Report Share Posted March 1, 2014 23/2-2014 (søndag)Dødløft (Week 3, Wendler)5 x 110kg5 x 100kg3 x 130kg3 x 130kg5 x 142kgBOR8 x 60kg8 x 60kg8 x 60kg8 x 60kgPullups (close grip)5 x 5 @ BWBænk (Week 3, Wendler)5 x 70kg5 x 70kg3 x 80kg3 x 80kg5 x 90kgIncline DB8 x 28kg8 x 28kg8 x 28kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 1, 2014 Author Report Share Posted March 1, 2014 24/2-2014 (mandag)C24 x 1000m120sec rest1: 1.512: 1.523: 1.494: 1.48GUNZ!Pushdowns 1hand3 x 8 x 25kgSkullcrusher3 x 12 x 30kgDB curls3 x 8/8 x 15kg60mins fodbold Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 1, 2014 Author Report Share Posted March 1, 2014 25/2-2014 (tirsdag) Rest day26/2-2014 (onsdag) Feltdag27/2-2014 (torsdag) Rest day28/2-2014 (fredag)Backsquat (Week 4, Wendler, DELOAD)2 x 5 @ 60kg2 x 5 @ 70kg2 x 5 @ 80kgPress (Week 4, Wendler, DELOAD)5 x 5 @ 40kgCrossfit OpenWod 14.110mins amrep30 DU's15 Power Snatch @ 34kgReps 180prøvede den bare lige til på søndag hvor jeg giver den helt gas!kørte de 4runder på 6min ca. Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 12, 2015 Author Report Share Posted March 12, 2015 (edited) Vil prøve at logge igen!11/03-2015 (onsdag)Backsquat1 x 1101 x 1151 x 1201 x 1251 x 1301 x 1351 x 140Dødløft1 x 1301 x 1401 x 1501 x 1601 x 170 Edited March 12, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted March 15, 2015 Author Report Share Posted March 15, 2015 12/03-2015 (torsdag) rest13/03-2015 (fredag)Bænk5 x 80kg5 x 80kg5 x 80kg5 x 70kg5 x 70kgDB press8 x 28kg8 x 28kg8 x 28kgSkillHandstand walk i 5-10minSkulder press8 x 45kg8 x 45kg8 x 45kg8 x 45kgFront raises(plate)10 x 15kg10 x 15kg10 x 15kg10 x 15kg Quote Link to comment Share on other sites More sharing options...
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