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Started by Joakim Anderson, October 20, 2009 · 213 Replies · 7,854 Views
FL/PE1 1x60s
iM 1x5
FL/PE2 5x60s
iM 5x30s
sPL/PE1 1x15
sPL/PE5 5x30s
iM6 5x10 per leg
RC/PE1 4x10, 1x8
iM 5x60s
HBP/PE1 1x15
HBP/PE2 5x10
iM 5x5 3 kg
WP/SE4 5x5
FKP/SE3 5x5
FTP/SE3 5x5
WR/SE4 5x5
Vertical jump with approach 142 cm
Standing still 130 cm
ABH lifts 1x15
SL/PE1 3x30s
iM 3x10
MN/PE1 1x15
iM 1x5 12 kg
MN/PE2 2x15
iM 2x10 18 kg
SLS/PE3 5x10 - Mastered
iM3 5x10
iM2 1x10
HS/PE3 1x60s
iM1 3x10s 8 kg
iM2 3x10s 2,5 kg
HS/PE4 3x30s 8 kg
HS/PE5 3x10s 8 kg
iM5 2x5 2,5 kg, 1x5 8 kg
iM6 2x5 2,5 kg, 1x5 8 kg
FL/PE1 1x60s
iM 1x5
FL/PE2 2x70s
iM 2x30s
sPL/PE1 1x20
sPL/PE5 2x30s
iM1 2x10
RC/PE1 on two ropes 2x15
iM 2x60s
RC/PE6 1x70s
Straddle rope climb 1x1
HBP/PE1 1x15
HBP/PE2 2x15
iM 2x5 3 kg
WP/SE4 5x5
FKP/SE3 5x5
FTP/SE3 5x5
WR/SE4 5x5
Freediving
SL/PE2 3x10
SL/PE3 3x15
MN/PE1 1x15
iM 1x5 12 kg
MN/PE2 4x10, 1x15
iM 5x5 23 kg
SLS/PE4 5x5 - Mastered
iM 5x5
German hang 1x30s, 1x60s
Wall HS 1x40s
HS/PE5 3x20s 8 kg
iM1 1x10s
iM2 3x10s
iM5 3x5 8 kg
iM6 3x5 3 kg
WP/SE4 5x5
FKP/SE3 5x5
FTP/SE3 5x5
WR/SE4 5x5
FL/PE1 1x60s
iM 1x5
FL/PE2 60, 50, 30
iM 3x30s
sPL/PE1 1x20
sPL/PE5 3x30s
iM6 3x10
RC/PE1 2x15, 1x10
iM 3x60s
Cirque 1x1
HBP/PE1 1x15
HBP/PE2 3x15
iM 2x5 3 kg
WP/SE4 3x5
FKP/SE4 3x5
FTP/SE3 3x5
WR/SE4 3x5
FL/PE1 1x60s
iM 1x5
FL/PE2 5x45
iM 5x30s
sPL/PE1 1x20
sPL/PE6 5x15s
iM6 5x10
RC/PE1 5x5
iM 5x60s
HBP/PE1 1x20
HBP/PE2 5x6
iM 5x5 3 kg
WP/SE4 3x5
FKP/SE4 3x5
FTP/SE3 3x5
WR/SE4 3x5
SL/PE2 3x10
SL/PE3 2x12, 1x15
MN/PE1 1x10
iM 1x5 3 kg
MN/PE2 4x11, 1x15
iM 5x5 28 kg
SLS/PE2-3 5 minutes
iM2 1x10
iM3 1x10
SLS/SE1 5x5 - Mastered
iM 5x5
iM4 1x10
German hang 3x30s
HS/PE2 5x60s
iM 5x10s
WP/SE4 3x5
FKP/SE4 3x5
FTP/SE3 3x5
WR/SE4 3x5
FL/PE1 1x30s
iM 1x5
FL/PE3 5x60s (30s pause before last set)
iM2 5x30s
sPL/PE1 1x20
sPL/PE5 5x30s
iM6 5x10
RC/PE1 4x10, 1x15
iM 5x60s
HBP/PE1 1x20
HBP/PE2 5x10
iM 5x5 3 kg
WP/SE4 3x5
FKP/SE4 3x5
FTP/SE3 3x5
WR/SE4 3x5
ABH raises 1x15
SL/PE1 3x25s
iM1 3x10
MN/PE1 1x10
iM 1x5 12 kg
MN/PE2 3x15
iM 3x3 28 kg
SLS/PE2-3 6 minutes
iM2 1x10
iM3 1x10
SLS/SE2
iM 3x5 negatives
iM4 1x5
MN/SE15>iM 3x30s
iM1 1x10s
HS/PE2 4x60s
iM 3x10s 2,5 kg
iM5 2x5 8 kg
iM6 2x5 2,5 kg
FL/PE6 5x20s
iM2 5x30s
sPL/PE1 1x20
sPL/PE5 5x30s
Butterfly stretch 5x1 minute
RC/PE1 5x11
iM 5x60s
HBP/PE2 5x10
iM 5x5 2,5 kg
HS iM5 3x3 2,5 kg
HS iM6 3x3 2,5 kg
SL/PE2 3x10
SL/PE3 3x15
SL/PE4 1x12
MN/PE1 1x10
iM 1x5 12 kg
MN/PE2 5x12
iM 5x5 28 kg
SLS/SE2 3x30s
iM 3x1
German hang 3x30s
HS/PE2 5x60s
iM2 5x10s 2,5 kg
iM5 3x3 2,5 kg
iM6 3x3 2,5 kg
WP/SE4 3x5
FKP/SE4 3x5
FTP/SE3 3x5
WR/SE4 3x5
FL/PE2 3x50
iM 5x30s
sPL/PE5 3x30s
Prone straddle hold 3x30s
RC/PE1 3x15
iM 5x60s
HBP/PE2 3x15
iM 3x5 3 kg
German hang 3x30s
HS iM5 3x3 2,5 kg
HS iM6 3x3 2,5 kg
WP/SE4 3x5
FKP/SE4 3x5
FTP/SE3 3x5
WR/SE4 3x5
SL/PE1 4x25s
Twisted triangle pose 4x5 breaths per side
MN/PE1 1x15
iM1 1x5 12 kg
MN/PE2 1x15
iM2 2x10 10 kg
MN/PE3 1x14
SLS/SE2 1x60s
iM (two legs up, one leg negative) 2x3 per leg
MN/SE15>iM 3x30s
HS/PE2 1x5 minutes
iM1 2x10s 2,5 kg
iM2 2x10s 2,5 kg
iM5 2x3 2,5 kg
iM6 2x3 2,5 kg
FL/PE6 3x30
iM2 3x30s
sPL/SE3 3x10s
Butterfly stretch 3x60s
HBP/PE3 5x4
RC/PE8 3x5
Stretching 3x60s
HS/iM5 1x3 2,5 kg
HS/iM6 1x3 2,5 kg
SL/PE1 5x25s
Twisted triangle pose 4x5 breaths per side
MN/PE2 5x12
iM4 5x30s 10 kg
SLS/SE2 1x60s
SL/PE1 4x30s
Twisted triangle pose 4x5 breaths per side
MN/PE2 15, 10, 5
MN/SE4>iM 3x30s 10 kg
SLS/SE2 3x30s
iM 3x2
MN/SE15>iM 3x30s 10 kg
HS/PE2>iM 4x10s 1 kg
Static apnea 3 minutes
FL/PE6 40, 30, 30
Table walk 3x20m
sPL/PE4 3x30s
Prone straddle scissors 3x10
RC/PE1 3x15
iM 5x60s
HBP/PE2 3x15 (fail on 10 in set 3)
iM 3x5 3 kg
Body lever 1x5, 1x3
Frog stand 1x60s
Dips 2x5
Chinups 1x5
L-pullups 1x5
Rope climb 1x1
HS iM5 3x3 2,5 kg
HS iM6 3x3 2,5 kg
WP/SE4 1x10
FKP/SE4 1x10
WR/SE4 1x10
FTP/SE3 1x10
SL/PE2 3x15
SL/PE3 3x18 10 kg
MN/PE1 1x10
MN/PE2 1x10
MN/PE3 1x10
iM 3x5 33 kg
SLS/SE2 3x30s
iM 3x3
German hang swing 3x10
iM5 3x3 2,5 kg
iM6 3x3 2,5 kg
WP/SE4 1x10
FKP/SE4 1x10
FTP/SE3 1x10
WR/SE4 1x10
FL/PE1 1x60s
FL/PE2 1x60
FL/PE3 1x60s
Table walk 20 meter obstacle course x3
sPL/PE1 1x15
sPL/PE5 3x30s
Prone straddle scissors 3x10
RC/PE2 with ropes 3x15
iM 3x60s
HBP/PE1 1x15
HBP/PE2 1x15
HBP/PE3 3x3
iM3 3x5 3 kg
WP/SE4 1x10
FKP/SE4 1x10
FTP/SE3 1x10
WR/SE4 1x10
SL/PE1 2x35s
Twisted triangle pose 1x5 breaths per side
Static apnea 3:30
FL/PE4 1x60
FL/PE5 1x40s
FL/PE6 1x20
iM4 3x5
sPL/PE5 5x20s
Swivel hips 5x20
RC/PE3 5x5
iM 5x60s
HBP/PE3 3x3
HBP/PE2 2x10
iM3 5x5 3 kg
WP/SE4 1x10
FKP/SE4 1x10
FTP/SE3 1x10
WR/SE4 1x10
iM5 3x3 2,5 kg
iM6 3x3 2,5 kg