jonzy91 Posted July 11, 2014 Author Report Share Posted July 11, 2014 Fredag 11/7-14 (morgen) - Styrke 15 min cardio Opvarmning Squat2 x 2 x 80 kg Bænkpres4 x 2 x 75 kg 1 x Circuit:A. 100 reps maveB. 20 reps 45 degree hyperextensionsC. Band PA series - 10 reps Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 14, 2014 Author Report Share Posted July 14, 2014 Mandag 14/7-14 (morgen) - Conditioning Opvarmning 4 serier med sprint på 20-40 meter. 6 reps per serie, 25 sek. pause mellem hver rep og 4 minutters pause mellem hver serie. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 14, 2014 Author Report Share Posted July 14, 2014 Mandag 14/7-14 (aften) - Styrke 20 min cardio Opvarmning Squat5 x 75 kg3 x 80 kg2 x 85 kg Bænkpres6 x 3 x 75 kg 2 x Circuit:A. 100 reps maveB. 20 reps 45 degree hyperextensionsC. Band PA series - 10 reps Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 15, 2014 Author Report Share Posted July 15, 2014 (edited) Tirsdag 15/7-14 - Tempoløb Intervalløb på 70-80% med armbøjninger/mavebøjninger mellem reps. Opvarmning Tempo2 x 8 x 60m ~60 sek. pause mellem reps med 7/10 armbøjninger eller 15/20 mave- eller rygbøjninger.~4 min. mellem serier. Cool down Edited July 15, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 16, 2014 Author Report Share Posted July 16, 2014 Onsdag 16/7-14 (aften) - Styrke 20 min cardio Opvarmning Squat3 x 3 x 80 kg Bænkpres3 x 8 x 60 kg Varme + kontorarbejde zapper mig for energi. Skal måske holde mig til at træne om morgenen fra næste uge af. Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 17, 2014 Author Report Share Posted July 17, 2014 Torsdag 17/7-14 - Tempoløb Intervalløb på 70-80% med armbøjninger/mavebøjninger mellem reps. Opvarmning Tempo2 x 8 x 60m ~60 sek. pause mellem reps med 7/10 armbøjninger eller 20 maverygbøjninger.~5 min. mellem serier. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 18, 2014 Author Report Share Posted July 18, 2014 Fredag 18/7-14 (morgen) - Conditioning Opvarmning 5 serier med sprint på 20-40 meter. 6 reps per serie, 25 sek. pause mellem hver rep og 4 minutters pause mellem hver serie. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 19, 2014 Author Report Share Posted July 19, 2014 Mandag 14/7-14 (aften) - Styrke 20 min cardio Opvarmning Squat2 x 2 x 85 kg Bænkpres4 x 2 x 80 kg 2 x Circuit:A. 100 reps maveB. 20 reps 45 degree hyperextensionsC. Band PA series - 10 reps Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 23, 2014 Author Report Share Posted July 23, 2014 Onsdag 23/7-14 (morgen) - Styrke 20 min cardio Opvarmning Squat3 x 3 x 85 kg Bænkpres3 x 8 x 65kg Cool down Flag-football i aften Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 25, 2014 Author Report Share Posted July 25, 2014 (edited) Fredag 25/7-14 (morgen) - Styrke 20 min cardio Opvarmning Box jumps3 x 4 Bænkpres4 x 2 x 85kg 2 x circuit:A. 100 reps maveB. 10 x BW rows i ringeC. 15 x push-ups Cool down Edited July 25, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 28, 2014 Author Report Share Posted July 28, 2014 (edited) Mandag 28/7-14 (morgen) - Rehab 20 min cardio Opvarmning 3 x circuit:A. 10 x BW squatB. 30 reps maveC. 15 x BW good morningD. 30 reps maveE. 10 x step up (hvert ben)F. 30 reps mave Cool down + udstrækning Flag-football i aften Edited July 28, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted July 30, 2014 Author Report Share Posted July 30, 2014 Onsdag 30/7-14 (morgen) - Styrke Opvarmning Bænkpres6 x 2 x 85 kg 2 x circuit:A. 100 reps maveB. 20 x hyperextension Cool down Flag-football i aften Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted August 1, 2014 Author Report Share Posted August 1, 2014 (edited) Fredag 1/8-14 (morgen) - Styrke Opvarmning Bænkpres4 x 1 x 90 kg - Ingen grinders. Laver en max 6'er i næste uger og kører videre derfra. 2 x circuit:A. 8 x fatman pull-upB. 15 x push-up Cool down Edited August 1, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted August 6, 2014 Author Report Share Posted August 6, 2014 (edited) Onsdag 6/8-14 (morgen) - Styrke 15 min cardio Opvarmning Squat3 x 6 x 60 kg BænkpresOp til 6 x 80 kg (ca. max 6'er. Der var nok til 85)2 x 6 x 65 Cool down Flag-football i aften Edited August 6, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted August 8, 2014 Author Report Share Posted August 8, 2014 Fredag 8/8-14 (morgen) - Styrke 15 min cardio Opvarmning Bænkpres5 x 6 x 60kg Fatman pull-ups3 x 10 x BW Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted August 11, 2014 Author Report Share Posted August 11, 2014 (edited) Mandag 11/8-14 - Tempo (cykel) Opvarmning - 5 min på cykel Tempo2 x 8 x 35 sek. on/25 sek. off ~100 rpm på reps~4 min. mellem serier. Cool down Edited August 11, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted August 13, 2014 Author Report Share Posted August 13, 2014 Onsdag 13/8-14 (morgen) - Styrke20 min cardioOpvarmning I (Cat/camel, birddog, back raises, leg lifts og hurdles)Squat3 x 6 x 65 kgBænkpres4 x 6 x 62,5 kg - Supersettet med fatman pull-ups1 x circuit:A. 100 reps maveB. 20 reps 45 degree back extensionC. Band pull-apart serieCool downFlag-football i aften Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted August 14, 2014 Author Report Share Posted August 14, 2014 (edited) Torsdag 14/8-14 - Tempo (cykel) Opvarmning II (Push-ups, back raises, camel, hip circles) Opvarmning - 5 min på cykel Tempo2 x 8 x 40 sek. on/20 sek. off ~100 rpm på reps~4 min. mellem serier. Cool down Edited August 14, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted August 16, 2014 Author Report Share Posted August 16, 2014 Lørdag 16/8-14 (morgen) - Styrke 15 min cardio Opvarmning I (Cat/camel, birddog, back raises, leg lifts og hurdles) Box jumps3 x 3 BænkpresOp til 5 x 85 kg 2 x 6 x 75 kg - Supersettet med fatman pull-ups Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted August 18, 2014 Author Report Share Posted August 18, 2014 Mandag 18/8-14 (morgen) - Cardio30 min cardio10 min cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted August 19, 2014 Author Report Share Posted August 19, 2014 Tirsdag 19/8-14 - Tempo (cykel) Opvarmning - 5 min på cykel Tempo2 x 10 x 45 sek. on/15 sek. off ~100 rpm på reps~5 min. mellem serier. Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted August 20, 2014 Author Report Share Posted August 20, 2014 Onsdag 20/8-14 (morgen) - Styrke 20 min cardio Opvarmning Squat2 x 4 x 70 kg Bænkpres4 x 6 x 65 kg Cool down Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted August 22, 2014 Author Report Share Posted August 22, 2014 (edited) Lørdag 16/8-14 (morgen) - Styrke 15 min cardio Opvarmning I (Cat/camel, birddog, back raises, leg lifts og hurdles) Box jumps4 x 5 Bænkpres3 x 6 x 75 kg - Supersettet med fatman pull-ups 2 x circuita. 20 x back raisesb. 10 x push-upsc. 10 x lateral raise Cool down Edited August 22, 2014 by jonzy91 Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted September 1, 2014 Author Report Share Posted September 1, 2014 Mandag 1/9-14 (morgen) - Styrke 15 min cardio Opvarmning I (Cat/camel, birddog, back raises, leg lifts og hurdles) Box jumps3 x 3 Bænkpres5 x 3 x 70 kg - Supersettet med fatman pull-ups 1 x circuita. 100 x maveb. 20 x hyper ext. Cool down Flag-football i aften Quote Link to comment Share on other sites More sharing options...
jonzy91 Posted September 2, 2014 Author Report Share Posted September 2, 2014 Tirsdag 2/9-14 - Tempo (cykel) Opvarmning 1 + 5 min på cykel Tempo2 x 8 x 45 sek. on/15 sek. off ~100 rpm på reps~4 min. mellem serier. Cool down Quote Link to comment Share on other sites More sharing options...
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