GVT wave and K-team training
GVT bench press and pendlay rows superset
10 sets of
10 bench press @ 72.5 kg
10 pendlay rows @ 62.5 kg
Beginning a new set at every 90 seconds, so that it takes 30 mins in total.
2RM front squat
120 kg (PR - my previous 1RM)
Went for 1RM of 125 and got it - PR! Attempted 130 but didn't get it.
Skills
2 rounds of
10 pistols
50 DUs
5m HSW
5 MUs
HSW was difficult with tired core from the front squats.
WOD for time
5 cleans @ 100 kg
11 deficit HSPU @ 16 cm
10 cleans @ 85 kg
14 HSPU
15 cleans @ 60 kg
5 HSPU
Choked completely on the deficit HSPU so I stopped at 11 and switched to regular HSPU in round 2 and 3. Did the remaining 4 HSPUs from round 1 in the second round. Cleans were all easy.
tirsdag den 30. april 2013
søndag den 28. april 2013
28 Apr 2013
Pull up
Warm up: 10xBW, 5x10.
Work sets: 5r x 17.5 kg, 3r x 25 kg, 3r x 32.5 kg, 1r x 40 kg, 2s x 1 r x 45 kg.
Shoulder press
Warm up: 10x20, 10x30, 10x40.
Work sets: 10s x 10r x 45 kg - 90 sec break between sets.
Warm up: 10xBW, 5x10.
Work sets: 5r x 17.5 kg, 3r x 25 kg, 3r x 32.5 kg, 1r x 40 kg, 2s x 1 r x 45 kg.
Shoulder press
Warm up: 10x20, 10x30, 10x40.
Work sets: 10s x 10r x 45 kg - 90 sec break between sets.
lørdag den 27. april 2013
27 Apr 2013
50k road bike with one of Denmark's best female duathletes (my girlfriend).
Time: approx. 90 minutes.
Time: approx. 90 minutes.
fredag den 26. april 2013
26 Apr 2013
Like the sugar babes say: "I'm getting stronger".
Behind the neck snatch grip press
Warm up: 10x20, 7x20, 5x30, 5x40, 5x50.
Work sets: 3s x 3r x 55 kg.
Pendlay rows
Warm up: 10x40, 10x55, 5x70.
Work sets: 5r x 80 kg, 3r x 90 kg, 2s x 1r x 100kg, 3r x 100 kg.
Bonus: 15r x 60 kg.
Dips
Warm up: 10xBW, 10x10, 5x20.
Work sets: 5r x 25 kg, 3r x 40 kg, 2s x 1r x 55 kg, 3r x 55 kg.
Had planned on doing a WOD too, but didn't really feel like it. And there was nobody to play with...
Behind the neck snatch grip press
Warm up: 10x20, 7x20, 5x30, 5x40, 5x50.
Work sets: 3s x 3r x 55 kg.
Pendlay rows
Warm up: 10x40, 10x55, 5x70.
Work sets: 5r x 80 kg, 3r x 90 kg, 2s x 1r x 100kg, 3r x 100 kg.
Bonus: 15r x 60 kg.
Dips
Warm up: 10xBW, 10x10, 5x20.
Work sets: 5r x 25 kg, 3r x 40 kg, 2s x 1r x 55 kg, 3r x 55 kg.
Had planned on doing a WOD too, but didn't really feel like it. And there was nobody to play with...
torsdag den 25. april 2013
25 Apr 2013
Ahh... back home in the good ol' Garage
Warm up
1500 m run w backpack
Front squat (w/o gripping bar)
Warm up: 10x20, 10x40, 7x60, 5x70.
Work sets: 5r x 80 kg, 3r x 90 kg, 2s x 1r x 100 kg, 3r x 100 kg.
Bonus (with grip): 1r x 105 kg, 1r x 110 kg, 1r x 115 kg, 1r x 120 kg.
Bench press (narrow grip)
Warm up: 10x20, 10x40, 10x60, 5x80.
Work sets: 5r x 90 kg, 3r x 102.5 kg, 2s x 1r x 115 kg, 3r x 115 kg.
Workout w Gümmi and Count Beast
For time:
Atomic Annie
- 5 min break -
Fran
Time: 6:46 + 3:49.
Nice one. Two fails on the DUs in Annie, everything else unbroken. Did 21-21-(9-6)-(9-6)-(6-3)-9 on Fran.
Cool down
1500 m run w backpack
Abonner på:
Opslag (Atom)