7 January
Front squats 80 kg - 3x5
Squats 80 kg - 3x5
Calf raises 80 kg - 3x10
8 January
Rings:
Negative OAC - 20 seconds per arm
Floor:
OA-pushups 5 4 3 per arm
Neck bridge rolls - 1x10
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Training log
Started by Joakim Anderson, October 20, 2009 · 213 Replies · 7,854 Views
9 January
Rings:
Negative OAC - 20 seconds per arm
MU, L-sit, shoulderstand, L-sit, bulgarian dip - 3 sets
14 March
Death by pushups - 15 minutes
16 March
5 rounds of:
10 Squats 40 kg
30 Bulgarian bag spins
Wrist and neck work
Comment:
I'm going to do some crossfit training this spring since I don't have a place to hang the rings where I live now. Also going to keep working slowly on the OAP.
17 March
5 rounds of:
20 wall runs
20 lunges
Time: 5:54
10 rounds of:
30s Wall squat
30s Plank
Time:
15:00
Wall HS - 1 minute
3 rounds of:
10 Wrist pushups
10 Neck bridge
20 Calf raises
Time: 2:45
19 March
10 rounds of:
10 pushups
10 deadlifts 30 kg
Time: 10:00
10 minutes of:
Clean and jerk 30 kg
Total reps: 70
20 March
10 rounds of:
5 chins
40 mountain climbers
Time: 14:00
30 front squats 30 kg
20 squats 30 kg
25 March
Negative OAC - 25 seconds per arm in 5 minutes
Deadlift 100 kg - 21 reps in 5 minutes
Incline dumbbell bench press 45 kg - 25 reps in 5 minutes
HLL - 17 reps in 5 minutes
30 minutes of jogging, neck bridges, wrist pushups, stretching, heavy bag.
26 March
30 kg barbell, 6 rounds of:
5 upright row
5 bent over row
5 military press
5 good mornings
5 squats
5 thrusters
5 deadlifts
Wall HS - 5x20 seconds
Pullups - 5x5
29 March
Negative OAC - 10 seconds per arm
6 rounds of:
10 Squats 50 kg
5 pullups
6 incline dumbbell press 50 kg
30 March
Negative OAC - 10 seconds per arm
Front squats 80 kg - 20 reps in 5 minutes
Squats 80 kg - 20 reps in 5 minutes
Deadlift 80 kg - 40 reps in 5 minutes
MN/PE1 Mastered
FL/PE2 5x40
iM 5x30s
sPL/PE3 5x50s
iM 5x5
RC/PE1 5x7
iM 5x30s
HBP/PE2 5x7
iM 5x5 4 kg
SL/PE1 5x20s
iM 5x10
MN/PE2 5x5
iM 5x5 15 kg
SLS/PE3 5x stretching
Bulgarian split squat 5x3 20 kg
iM 1x5
HS/PE3 5x60s
iM 5x5
WP/SE3 5x5
FKP/SE3 5x5
FTP/SE3 5x5
WR/SE3 5x5
FL/PE2 4x45, 1x40
iM 5x30s
sPL/PE3 5x60s
iM 5x5
RC/PE1 5x8
iM 5x30s
HBP/PE2 5x7
iM 5x5 4 kg
SL/PE1 4x20s, 1x30s
iM 5x10
MN/PE2 5x6
iM 5x10 10 kg
SLS/PE3 2x stretching+reps
Bulgarian split squat 2x stretching
FL/PE1 1x60s
iM 1x5
FL/PE2 4x45, 1x40
iM 5x30s
sPL/PE1 1x20
iM 1x10
sPL/PE3 1x60s
sPL/PE4 5x20s
iM 5x10 per leg
RC/PE1 5x8
iM 5x60s
HBP/PE1 1x25
HBP/PE2 5x8
iM 5x5 1 kg
SL/PE1 5x20s
iM 5x10
MN/PE2 5x9
iM 5x10 10 kg
SLS/PE3 3x stretching+reps
FL/PE1 1x60s
iM 1x5
FL/PE2 4x45, 1x40
iM 4x30s, 1x60s
sPL/PE1 1x15
sPL/PE3 1x60s
sPL/PE5 5x15s
PE4/iM 5x10 per leg
RC/PE1 5x9
iM 5x60s
HBP/PE1 1x21
HBP/PE2 3x9
iM 3x5 3 kg
ABH lifts 1x15
SL/PE1 7x20s
iM 7x10
MN/PE1 1x15
iM 1x5 unweighted, 1x5 12 kg
MN/PE2 2x9, 8, 7, 4
iM 5x10 12 kg
SLS/PE1 1x15
SLS/PE3 1x2:30 in bottom position
FL/PE1 1x60s
iM 1x5
FL/PE2 5x60s
iM 5x30s
sPL/PE1 1x15
sPL/PE4 5x30s
Prone straddle planche hold 5x60s
RC/PE1 5x10
iM 5x60s
HBP/PE2 4x10, 1x5
iM 5x5 3 kg
ABH lifts 1x15
SL/PE1 1x60s
SL/PE3 5x8
MN/PE1 2x15
iM 2x5 12 kg
MN/PE2 4x5, 1x15
iM 2x10 14.5 kg, 2x10 12 kg, 1x10 10 kg
SLS/PE1 1x15
SLS/PE3 3x3 + stretching
iM2 3x6
iM3 3x5
HS/PE3 3x60s
iM 3x5
iM4 3x3
WP/SE3 5x5
FKP/SE3 5x5
FTP/SE3 5x5
WR/SE4 5x5
FL/PE1 1x60s
iM 1x5
FL/PE2 3x60s
iM 3x30s
sPL/PE1 1x15
sPL/PE5 3x60s
Butterfly stretch 3x60s
RC/PE1 3x10
iM 3x60s
HBP/PE2 3x10
iM 3x5 3 kg
ABH lifts 1x15
SL/PE1 1x40s
iM
MN/PE1 1x15
iM 1x5 12 kg
MN/PE2 1x15
iM 1x15 12 kg
SLS/PE1 1x15
SLS/PE3 1x10
iM 1x10
FL/PE1 1x60s
iM 1x5
FL/PE2 5x60s
iM 5x30s
sPL/PE1 1x15
sPL/PE5 4x60s, 1x30s
Prone straddle planche hold 5x60s
RC/PE1 on two ropes 5x10
iM 5x60s
HBP/PE1 1x15
HBP/PE2 5x10
iM 5x5 3 kg
WP/SE3 5x5
FKP/SE3 5x5
FTP/SE3 5x5
WR/SE4 5x5
ABH lifts 1x15
SL/PE1 1x45s
SL/PE2 1x20
SL/PE3 3x12
MN/PE1 1x15
iM 1x5 12 kg
MN/PE2 4x10, 1x15
iM 5x10 18 kg
SLS/PE3 3x4 minutes
iM2 2x10
iM3 2x10
One arm hang right hand 59s, left hand 45s
HS/PE3 10 minutes work
iM work