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Groundbreaking. skrev:Er din nakke/hals vokset meget efter du er begyndt at træne den direkte?


Det er begrænset, men lidt kød er nok der kommet på.
Målet er dog ikke masse, men modstandsdygtighed overfor hård kontakt og forstrækninger i forhold til min sport. Statisk træning og altså stabilisering af nakken fylder derfor meget i forhold til træning med bevæge udslag, som udelukkende har til formål at øge styrken og mobiliteten. Med den rette tilgang vil det dog formentligt være muligt at øge massen. Jeg er desværre ukendt med nakke muskulaturens hypotrofi potentiale, men jeg tror ikke der kan være tale om meget.
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Torsdag 04.02.16

D6. Pull 1 + PC 1, Bulletproofing, Grip & MSE

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10 x 3kg mb

A2: Standing stick grip pull ups 10x3, 90-120s rest
Method: Explosive
1:75 + 1.25 - 2:10 + 1.25 - 3:12.5 + 1.25 - 4:15 + 1.25 - 5:17.5 + 1.25 - 6:22.5 + 1.25 - 7:27.5 + 1.25 + 8:32.5 + 1.25 - 9:35 + 2.5 - 10:37.5kgPR + 1.25

B1: Band resisted glute bridge 5x3
Method: Explosive
5 x ½ green band

B2: Elevated stick grip deadlifts 5x3, 90-120s rest
Method: Explosive
1:90 - 2:92.5 - 3:95 - 4:97.5 - 5:100

Bulletproofing:
Neck extension 5 reps with 30s rest between sets for max time.
15kg x 10 min
- Stoppede pga kedsomhed.

Unilateral ovehead kb walk
Length: 25 steps
12kg kb x 5 sets each hand

Grip Work:
Band resisted stick grip hang, 5 sets, 90-120s rest
1:Medium thick green band 2 times around bell + 7.25kg + 1.25kg
- Method: 5s hold for 5 sets with 5s rest between every set
2:Medium thick green band 2 times around bell + 11.25kg + 1.25kg
- Method: 5s hold for 4 sets with 5s rest between every set
3:2 Medium thick green bands 3 & 2 times around bell + 2.5kg - + 1.25
- Method: 5s hold for 3 sets with 5s rest between every set
4:2 Medium thick green bands 3 & 2 times around bell + 11.25kg - + 1.25kg
- Method: 5s hold for 2 sets with 5s rest between every set
5:2 Medium thick green bands 3 times around bell + 15kg plate + 1.25kg
- Method: 5s hold for 1 set - Fail-fik 3.5 sekund. Gik dog også direkte fra A1-A2 til greb arbejde hvor der normalt har været pause mellem

MSE:
Turkish get
12kg kb x 5 reps each side
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Lørdag 06.02.16

D7. Pull 1 + Quad dominant 1, Grip & MSE

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10 x 3kg mb

A2: Standing stick grip pull ups 10x3, 90-120s rest
Method: Explosive
1:8.75 + 1.25 - 2:11.25 + 1.25 - 3:13.75 + 1.25 - 4:16.25 + 1.25 - 5:20 + 2.25 - 6:23.75 + 1.25 - 7:28.75 + 1.25 - 8:33.75 + 1.25 - 9:40FAIL PR - 10:Bw
PR med to reps, fail på 3'ede

B1: Box squat jumps 5x3
5 x bw

B2: Zercher squat 5x3, 90s rest
1:50 - 2:52.5 - 3:52.5 - 4:52.5 - 5:52.5

Grip Work:
Band resisted stick grip hang, 5 sets, 90-120s rest
1:Medium thick green band 2 times around bell + 8.75kg + 1.25kg
- Method: 5s hold for 5 sets with 5s rest between every set
2:Medium thick green band 2 times around bell + 12.5kg + 1.25kg
- Method: 5s hold for 4 sets with 5s rest between every set
3:2 Medium thick green bands 3 & 2 times around bell + 3.75kg - + 1.25
- Method: 5s hold for 3 sets with 5s rest between every set
4:2 Medium thick green bands 3 & 2 times around bell + 12.5kg - + 1.25kg
- Method: 5s hold for 2 sets with 5s rest between every set
5:2 Medium thick green bands 3 times around bell + 15kg plate
- Method: 5s hold for 1 set - Failede sidste sæt, med 3.5s, men havde overskud til ihvertfald 10-15s idag.

MSE:
Turkish get up /w 2-3s side plank
5x12kg kb ES

Efter næsten et års pause fra dørmands jobbet, var jeg igen på vagt igår. Mine ben, knæ, hofter og hoved var helt færdige da jeg vågnede idag og jeg påskriver den manglede 3 rep i 40kg pull up sættet, som værende direkte årsag.

For halvanden år siden, da jeg kørte samme program lavede jeg en PR på 115kg i zercher squat med overskud. En uge senere da jeg skulle squatte igen kunne jeg end ikke få stangen op pga smerte i højre knæ. Siden da har jeg løbene prøvet at teste knæet, men det er først idag at jeg har kunnet belaste det i fri squat. 50kg er måske ikke meget, men det er en forbedring i forhold til overhovedet ikke at kunne.
Så alt i alt en god træning. PR og smertefri squat [-o<
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Mandag 08.02.16

D8. Pull 1 + Pull 2 & Grip

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10 x 3kg mb
- Gennemsnits højden af reboundet var umiddelbart højere end hidtil. Svært at vurdere helt præcist..

A2: Stick grip pull up 10x3, 90s rest
Method: Explosive
1:10 + 1.25 - 2:12.5 + 1.25 - 3:15 + 1.25 - 4:17.5 + 1.25 - 5:21.25 + 1.25 - 6:25 + 1.25 - 7:30 + 1.25 - 8:33.75Fail Tilbage til start med nyt udgangspunkt 8:Body weight - 9:2.5 - 10:5
- Træthed fra sidste gang, manglende energi efter lang sparrings session tidligere på dagen - det er sådan set ligegyldigt. Fail betyder genstart.

B1: Explosive cable rows 5x3
Method: Explosive
5 x 50

B2: Cable Power rows 5x3, 90s rest
Method: Explosive
1:77 - 2:78.25 - 3:79.5 - 4:80.75 - 5:82
- Forholdsvis overskuelig vægt.. ret nemt faktisk. bliver det ikke ved med at være..

Grip Work:
Stick grip hang 10x20-10s, 60-90s rest
20 sekunder x 10kg
19 sekunder x 12.5
18 sekunder x 15
17 sekunder x 17.5
16 sekunder x 20
15 sekunder x 22.5
14 sekunder x 23.75
13 sekunder x 25
12 sekunder x 27.5
11 sekunder x 30
10 sekunder x 32.5

- Wave 1 afsluttet!
Wave 1 havde fokus på den primære øvelse, pull ups som bestod af 10x3 hvorimod resten af contrast øvelser blev tilset med 5x3. Bulletproofingen har ikke varieret særlig meget og har primært bestået af nakke træning, dog med et konstant varierende øvelses valg. Det samme kan siges om MSE øvelser, som indtil videre kun har vist sig en enkelt eller to gange.
- Wave to er stadig bygget op omkring én primær øvelse, som stadig er pull ups, dog med et nyt greb. Den primære øvelse vil i Wave to komme til at bestå af 5x3 ligesom resten af contrast øvelserne, som alle bliver udskiftet. Primær fokus i Wave to er bulletproofingen som nu bliver tilset med 2-4 øvelser pr gang.
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Mandag 10.02.16

Fik skrevet at Wave 1 var færdigt. Det er den ikke. Det er derimod Wave 1 runde 2 der er begyndt. Forskellen på runde 1, 2 & 3 ligger i øvelses valget.

D9 Wave 1 Runde 2. Pull 1 + VP stabilization, Bulletproofing, MSE & Grip

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10 x 3kg mb

A2: Standing stick grip pull ups 10x3, 90s rest
Method: Explosive
1:2.5 - 2:5 - 3:7.5 - 4:10 - 5:12.5 - 6:15 - 7:17.5 - 8:20 - 9:22.5 - 10:25

VP stabilization:
Unilateral overhead kb stair walk 10-15 trips, 90s rest
Method: Alternating double high step with 2s pause on the ascend
1:3x12kg - 2:3x12kg - 3:2x12kg & 1x16

Bulletproofing:
Cable neck squat 3x10-20, 90s restt
1:30kg x 11 - 2:35 x 13 - 3:35 x 13

Grip Work:
Stick grip hang 8x19-11s, 60-90s rest
19 Sekunder x 13.75
18 sekunder x 16.25
17 sekunder x 18.75
16 sekunder x 21.25
15 sekunder x 23.75
14 sekunder x 25
13 sekunder x 26.25
12 sekunder x 28.75
11 sekunder x 31.25

MSE:
Turkish get up, ascend only
5x12kg kb EA
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Torsdag 11.02.16

Ikke meningen der skulle trænes idag, men kedede mig bravt så..
Klokker iøvrigt lidt i progressionen. Wave 1 blev næsten til Wave 2 før tid og glemte at der i runde to skulle skiftes til accomidating resistance i pull ups.

D10 Wave 1 Runde 2. Pull 1.V2 + Add EE

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Medthod: Explosive
10x3kg mb

A2: Band resisted stick grip pull ups 10x3, 90s rest
Method: Explosive
B=Band
x2-3-4 etc= hvor mange gange det er hvilket omkring kb'en på jorden
1:Bx2 - 2:Bx2+2.5kg - 3:Bx2+5kg - 4:Bx3 - 5:Bx3+2.5 - 6:Bx3+5kg - 7:Bx4 - 8:Bx4+2.5 - 9:Bx5 - 10:Bx5

B: Kneeling high block power clean 10x3, 90s rest
10x40kg
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Lørdag 13.02.16

D11 Wave 1 Runde 2. Pull 1.V2, Add EE, Bulletproofing, Grip& MSE

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10x3kg mb

A2: Standing Band resisted stick grip pull ups 10x3, 90s rest
Method: Explosive
B=Band
x2-3-4 etc= hvor mange gange det er hvilket omkring kb'en på jorden
1:2x+2.5kg - 2:2x+5kg - 3:3x - 4:3x+2.5kg - 5:3x+5kg - 6:4x - 7:4x+2.5kg - 8:4x+5kg - 9:5x - 10:5x+2.5kg
- 5x er max inden bandet springer, så næste gang er det med et tykkere bandt

B: Kneeling jump power cleans from medium block 10x3, 90s rest
10x40kg

Bulletproofing:
Wrestler neck back bridge on bosu ball 3x up to 60s , 90s rest
1:60s - 2:45s - 3:40s

Grip Work:
Alligator smash 3xmax tid, 90s rest
Tyndt rødt band, første streg, 5kg plade + 2.5kg plade
1:45s - 2:30s - 3:40s
- Oplever lidt begyndende overuse symptomer i finger og underarme, så grebet får en mindre pause. Holder mig derfor fra at brænde det helt af ved at holde igen under div øvelser.

MSE:
Turkish get up /w 2-3s side plank
10x12kg kb
- Smider et par videoer op senerer
Sidst rettet af Bulletproof Athlete 16. feb 2016, 02:29, rettet i alt 1 gang.
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Mandag 15.02.16

D12 Wave 1 Runde 2. Pull 1.V2, Add EE, Bulletproofing, Grip & MSE

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10x3kg mb

A2: Standing Band resisted stick grip pull ups 10x3, 90s rest
Method: Explosive
B=Band
x2-3-4 etc= hvor mange gange det er hvilket omkring kb'en på jorden
1:2x+5kg - 2:3x - 3:3x+2.5 - 4:3x+5kg - 5:4x - 6:4x+2.5 - 7:4x+5kg - 8:5x - 9:5x+2.5 - 10:5x+5kg
- 5x er max inden bandet springer, så næste gang er det med et tykkere bandt

B: Kneeling jump power cleans from Low block 10x3, 90s rest
10x40kg

Bulletproofing:
Wrestler back bridge on bosu ball with pull over 3x10-20, 90s rest
1:8kg kb x 12 - 2:8kg kb x 12 - 3:8kg kb x 12

Grip Work:
Stick grip hang 7x18-12s, 60-90s rest
18 sekunder x 17.5
17 sekunder x 20
16 sekunder x 22.5
15 sekunder x 25
14 sekunder x 27.5
13 sekunder x 30
12 sekunder x 32.5

MSE:
Turkish get up w/2s single leg plank
10x12kg kb hver side
1x16kg kb hver side
- Langsomt udført, med kontrol.
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Tirsdag 16.02.16

D13 Wave 1 Runde 2. Pull 1.V2, Add EE

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10x2kg mb

A2: Standing Band resisted stick grip pull ups 10x3, 90s rest
Method: Explosive
B=Band
x2-3-4 etc= hvor mange gange det er hvilket omkring kb'en på jorden
1:3x - 2:3x+2.5kg - 3:3x+5kg - 4:4x - 5:4x+2.5 - 6:4x+5kg - 7:5x - 8:5x+2.5 - 9:5x+5kg - 10:Lås +1
1-9: Tyndt rødt band
10: Medium tykt grønd band

B: Kneeling jump power cleans from ground 10x3, 90s rest
10x40kg

- Hurtig overstået træning.
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Torsdag 18.02.16

D14 Wave 1 Runde 2. Pull 1.V2, Quad dominant, Buleltproofing, Grip & MSE

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10x3kg mb

A2: Standing Band resisted stick grip pull ups 10x3, 90s rest
Method: Explosive
B=Band
x2-3-4 etc= hvor mange gange det er hvilket omkring kb'en på jorden
1:3x+2.5kg - 2:3x+5kg - 3:4x - 4:4x+2.5kg - 5:4x+5kg - 6:5x - 7:5x+2.5kg - 8:5x+5kg - 9:1x - 10:1x+2.5
1-8: Tyndt rødt band, som sprang på sidste rep. pis!
9-10: Medium tykt grønd band

B1: Box squat jumps 5x3
5xbw

B2: Zercher squat 5x3, 90s rest
1:55kg - 2:55kg - 3:55kg - 4:55kg - 5:55kg
- Lille forøgelse på 2.5kg i alle sæt siden sidste gang og stadig ingen smerter. Jeg har umådeligt svært ved ikke at sætte mere vægt på, men jeg ved bare at jeg er nødt til at være tålmodig og forsat passe på.

Bulletproofing:
Forlænds xiao ping 3x10-12, 90s rest
1:4kg x 10 - 2:4kg x 10 - 3:4kg x 10

Standing neck extensions 5 reps for max rounds with 30s rest between rounds
13 rounds x 15kg = 6 min
- Stoppede pga kedsomhed.

MSE:
Turkish get up
16kg kb x 10 EA
- Har tidligere haft problemer med at lave en ordenlig protaction på højre side, da min serratus anterior ikke har fyret ordenligt. Det ser heldigvis ud til at være et overstået kapitel.

Grip Work:
Captain of cruch trainer 5 alternating reps between every set of every exercise
A1 & A2: 10 sæt x 5 reps
B1 & B2: 5 sæt x 5 reps
Xiao ping: 3 sæt x 5 reps
Neck extension: 1 sæt x 5 reps
TGU: 1 sæt x 5 reps
Total: 20 sæt x 5 reps: 100 reps EA

- Fik leveret en god omgang fra (Slettet af admin) igår, som blev afprøvet idag til stor tilfredsstillelse. Bliver spændende at se om det har en mærkbar effekt.
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Lørdag 20.02.16

D15 Wave 1 Runde 2. Pull 1.V2, PC, Bulletproofing & MSE

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method:Explosive
10x3kg mb

A2: Standing band resisted stick grip pull ups 10x3, 90-120s rest, Mobility work: Iron Cross x 10
Method: Explosive
1x-2x-3x etc= hvor mange gange bandet er viklet rundt om omkring kb'en på jorden
1:1x - 2:1x+2.5kg - 3:1x+5kg - 4:2x - 5:2x+2.5kg - 6:2x+5kg - 7,8, 9 & 10: 3x
Medium grøndt band brugt i alle sæt

B1: Explosive band resisted glute bridges 5x3
Method: Explosive
5x½ grøndt band

B2: Elevated stick grip deadlifts 5x3, 90s rest, mobility work: Scorpion step x 10
Method: Explosive
1:92.5 - 2:95 - 3:97.5 - 4:100 - 5:102.5

Bulletproofing:
Standing cable neck extension 3xmax x 15kg, 90s rest, mobility work: Overhead broomstick dislocations x12
1:30 - 2:20 - 3:15

MSE:
Turkish get up
10x12kg EA
3x 16kg EA
- Fik rettet et par ting ind undervejs hvilket altid er fedt.

- Har nu afprøvet begge mine nye preworkouts og de skuffer bestemt ikke. Kører samme tid HMB, D aspartic acid, Taurin og creating på samme tid. For tidlidt at sige om det reelt giver en effekt, men det smager sygt dårligt når det hele blandes sammen og hældes i skuffen før træningen begynder.

- Svært at sige hvor meget de forskellige bands trækker med, men det grønne medium tykke band jeg bruger lige nu trækker ihvertfald 32kg når det er kommet 3 gange rundt om kb'en også mere når jeg kommer helt op i toppen af trækket. Smider jeg 32kg på i form af plader, kan jeg nemt trække mig op 5-6 gange i modsætning til bandet hvor jeg kun lige kommer op.
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Mandag 22.02.16

D16 Wave 1 Runde 2. Pull 1. Quad dominant, Bulletproofing & MSE

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method:Explosive
10x3kg mb

A2: Standing stick grip pull ups 10x3, 90-120s rest, Mobility work: Iron Cross x 10
Method: Explosive
1:3.75 - 2:6.75 - 3:8.75 - 4:11.25 - 5:13.75 - 6:16.25 - 7:18.75 - 8:21.25 - 9:23.75 - 10:26.25

B1: Squat box jump 5x3
Method: Explosive
5xBW

B2: Front loaded zercher squat 5x3, 90s rest, mobility work: Scorpion step x 10
Method: Explosive
FL= Front load
1:50+3kg FL - 2:50kg+4kg FL - 3:50kg+5kg FL - 4:50kg+7kg FL - 5:50kg+8kg FL

Bulletproofing:
Bosu neck bridge w/addded weight 3xtime, 90s rest, mobility work: overhead broomstick dislocations x 10
1:5kgx45s - 2:10kgx30s - 3:15kgx20s

MSE:
Turkish get up
12kg efterfuldt 16kg på hver side.
3 runder. dvs 3x12 & 3x16 EA
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Så er det nu! NU kører jeg programmet som det er skrevet! Jeg lover det!

1:24.02.16

Wave 1:1/4

Primary:Pull 1 - Quad Dominant 1 - Cleans 1
[Medball slams & Pull ups] - [squat Jumps & Leg press] - [Kneeling box Jump cleans]
Method: Explosive 3 reps

Secondary:
Grip & Movement Specific Exercise[MSE]

A1:Overhead medball slams 10x3
10x3kg mb

A2:Standing stick grip pull ups 10x3, 90s rest
1:5 - 2:8.75 - 3:10 - 4:12.5 - 5:15 - 6:17.5 - 7:20 - 8:25 - 9:30 - 10:35

B1:Medium box squat jumps 5x3
5xBW

B2:Leg press 5x3, 90s rest
1:120 - 2:125 - 3:130 - 4:135 - 5:140

C:Kneeling high box jump cleans 5x3, 90s rest
1:42.5 - 2:45 - 3:47.5 - 4:50 - 5:45

Grip Work:
Weighted Stick grip hangs 5 x random times, 90-120s rest
1:50kgx10s - 2:55kgx10s - 3:60kgx10s - 4:25kgx25s - 5:25kgx25s

MSE:
Turkish get up
1 get up with 12kg followed by 1 get up with 16kg on EA
5 rounds: 5x12 + 5x16 EA
Sidst rettet af Bulletproof Athlete 3. mar 2016, 16:26, rettet i alt 6 gange.
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2:26.02.16

Wave 1:2/4

Primary:Posterior Chain 1 - Core Rotation - Cleans 2
[Band Bridge & Deadlift] - [FCRT & T-Ball] - [Kneeling box Jump cleans]
Method: Explosive 3 reps

Secondary:
Bulletproofing & Grip

Explosive Contrast Work:
A1:Explosive band resisted glute bridge 10x3
1-5:½ Medium thick green band - 6-10:1 Medium thick green band

A2:Elevated stick grip deadlift 10x3, 90s rest
1:80 - 2:85 - 3:82.5 - 4:87.5 - 5:90 - 6:95 - 7:100 - 8:105 - 9:110 - 10:120

B:Kneeling medium block jump cleans 5x3, 90s rest
1:40 - 2:40 - 3:40 - 4:40 - 5:40

C1:Full contact russian twist w/ foot & leg rotation 5x3/6
1:10 - 2:12.5 - 3:15 - 4:17.5 - 5:20

C2:Tornado ball rotations 5x3/6
5xT-ball

Bulletproofing:
Standing neck extensions 5 reps for max rounds with 30s rest between rounds
15 rounds x 16kg
- ZZZzzzz Stoppede pga kedsomhed

Grip Work:
Band resisted alligator smash 5x20s & 5x10s, 60s rest
1-5:2x5kg plader x 20s på hhv. 1,2,3,4 & 5 streg på bandet - 6-10:10&5kg plade x 10s på hhv. 1,2,3,4,5 streg på bandet
Sidst rettet af Bulletproof Athlete 3. mar 2016, 16:26, rettet i alt 6 gange.
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3:28.02.16

Wave 1:3/4

Primary:Pull 1 - Quad Dominant 1 - Cleans 3 - Vertical Press 1
[Medball slams & Pull up] - [Box Squat jumps & Leg press] - [Overhead Walk] - [Kneeling Box Jump cleans]
Method: Explosive 3 reps

Secondary:
Bulletproofing & Grip

Explosive Contrast Work:
A1: Overhead medball slams 10x3
1:3kg - 2:3kg - 3:3kg - 4:3kg - 5:3kg - 6:3kg - 7:2kg - 8:2kg - 9:2kg - 10:2kg

A2: Standing stick grip pull ups 10x3, 90s rest
1:6.25 - 2:10 - 3:12.5 - 4:15 - 5:17.5 - 6:20 - 7:26.25 - 8:31.25 - 9:35 - 10:40
- 2 reps på 40.

B1: Medium Box squat jumps 5x3
5xBW

B2: Leg press 5x3, 90s rest
1:125 - 2:130 - 3:135 - 4:140 - 5:145

C: Kneeling Low Box jump cleans 5x3, 90s rest
1:50 - 2:50 - 3:50 - 4:50 - 5:55

D: Overhead unilateral Kb walk 10x100 Steps, 60s rest
1:16kg - 2:16kg - 3:16kg - 4:16kg - 5:16kg - 6:20kg - 7:20kg - 8:20kg - 9:20kg - 10:20kg

Bulletproofing:
Standing lateral neck flexion 10 reps for max rounds with 30s rest between rounds
5 rounds x 5kg
ZZZzzz Stopped due to boredom

Grip Work:
Captain of crush 5 reps for max rounds with 30s rest between rounds
10 Rounds x Trainer EA
Sidst rettet af Bulletproof Athlete 3. mar 2016, 16:26, rettet i alt 1 gang.
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4:01.03.16

Wave 1:4/4

Primary: Posterior Chain 1 - Core Rotation - Cleans 1 - Press 1
[Band Bridge & Deadlift] - [FCRT & T-Ball] - [Kneeling box Jump cleans] - [Unilateral medball throws & floor press]
Method: Explosive 3 reps

Secondary:
Bulletproofing & Grip

Explosive Contrast Work:
A1: Explosive band resisted glute bridge 10x3
1:½ - 2:½ - 3:½ - 4:1 - 5:1 - 6:½ - 7:1 - 8:1 - 9:½ - 10:½/1/½

A2: Elevated stick grip deadlift 10x3, 90-120s rest
1:85 - 2:90 - 3:95 - 4:100 - 5:105 - 6:110 - 7:115 - 8:120 - 9:125 - 10:130

B1: Full contact russian twist w/ foot & leg rotation 5x3/6 [Bent arms]
1:12.5 - 2:15 - 3:17.5 - 4:20 - 5:22.5

B2: Tornado ball rotations 5x3/6, 90s rest
5xT-Ball

C1: Unilateral rotational medball throws 5x3
1:2kg - 2:2kg - 3:2kg - 4:2kg - 5:2kg

C2: unilateral kb floor press 5x3, 90s rest
1:20kg - 2:24kg - 3:24kg - 4:24kg - 5:24kg

D: Kneeling high box jump cleans 5x3, 90s rest
1:40 - 2:42.5 - 3:45 - 4:47.5 - 5:50

Bulleproofing:
Standing neck extensions 5 reps for max rounds with 30s rest between rounds
16 rounds x 16kg

Grip Work:
Fat stick grip hang for time 3xmax time, 90s rest
1:BW x 26s - 2:BW x 19s - 3:BW x 16s
Sidst rettet af Bulletproof Athlete 3. mar 2016, 16:31, rettet i alt 2 gange.
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5:03.03.16

Wave 2:1/4

Primary: Pull 1 - Quad Dominant 1 - Clean 2
[Medball slams & Pull ups] - [Jump squat & Leg press] - [Kneeling cleans]
Method: Explosive 5 reps

Secondary:
Bulletproofing & Grip

Explosive Contrast Work:
A1: Overhead medball 10x5
10x3kg mb

A2: Standing stick grip pull ups 10x5, 90-120s rest
1:5 - 2:7.5 - 3:10 - 4:12.5 - 5:15 - 6:17.5 - 7:20 - 8:22.5 - 9:BW - 10:25

B1: Medium box squat jump 5x5
5xbw

B2: Leg press 5x5, 90s rest
1:115 - 2:120 - 3:125 - 4:130 - 5:135

C: kneeling medium block jump cleans 5x3, 90s rest
1:40 - 2:42.5 - 3:45 - 4:47.5 - 5:50
- Glemte det var 5x5

Bulletproofing:
Standing neck extensions 3 reps for max rounds with 30s rest between rounds
15 rounds x 17.25kg

Grip Work:
Band resisted alligator smash 5x20s & 4x10s & 1x5s, 60s rest
1:2x5kg plader på 2 streg på bandet x 20s
2:2x5kg plader på 3 streg på bandet x 20s
3:2x5kg plader på 4 streg på bandet x 20s
4:2x5kg plader på 5 streg på bandet x 20s
5:2x5kg plader på 6 streg på bandet x 20s
6:5+10kg plade på 2 streg på bandet x 10s
7:5+10kg plade på 3 streg på bandet x 10s
8:5+10kg plade på 4 streg på bandet x 10s
9:5+10kg plade på 5 streg på bandet x 10s
10:2x10kg plader på 1 streg på bandet x 5s
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6:04.03.16

Wave 2:2/4

Primary: Posterior Chain 1 - Core Rotation 1 - Cleans 3 -
[Band Bridge & Deadlift] - [FCRT & T-Ball] - [Kneeling box Jump cleans]
Method: Explosive 5 reps

Secondary:
MSE

Explosive Contrast Work:
A1: Band resisted explosive glute bridge 10x5
1:½ - 2:½ - 3:½ - 4:½ - 5:1 - 6:1 - 7:½ - 8:1 - 9:½ - 10:bw

A2: Elevated stick grip deadlift 10x5, 90s rest
1:90 - 2:90 - 3:90 - 4:95 - 5:100 - 6:105 - 7:105 - 8:110 - 9:100 - 10:100

B1: Full contact russian twist w/foot & leg rotation 5x5/10
1:15 - 2:17.5 - 3:20 - 4:20 - 5:10

B2: T-Ball rotations 5x5/10
5xT-Ball

C1: Kneeling high jump to squat jump 5x5
5Xbw

C2: Kneeling low bow jump cleans 5x5, 90s rest
1:40 - 2:40 - 3:40 - 4:40 - 5:50
- 5 sæt var rent fail pga træthed

MSE:
Turkish get up
1x12kg - 1x16kg - 1x20kg
Sidst rettet af Bulletproof Athlete 8. mar 2016, 22:37, rettet i alt 1 gang.
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7:06.03.16

Wave 2:4/4

Primary: Pull 1 - Clean 4 - Vertical Press 1
[Medball slams & Pull ups] - [Kneeling cleans] - [Overhead Walk]
Method: Explosive 5 reps

Secondary:
Bulletproofing & Grip

Explosive Contrast Work:
A1: Overhead medball 10x5
1:3kg - 2:2kg - 3:4kg - 4:4kg - 5:4kg - 6:4kg - 7:4kg - 8:4kg - 9:4kg - 10:4kg

A2: Standing stick grip pull ups 10x5, 90-120s rest
1:6.25 - 2:8.75 - 3:11.25 - 4:13.75 - 5:16.25 - 6:18.75 - 7:21.25 - 8:22.5 - 9:bw - 10:25

B: Overhead unilateral Kb walk 10x100 Steps, 60s rest
1:16kg - 2:16kg - 3:16kg - 4:16kg - 5:20kg - 6:20kg - 7:20kg - 8:20kg - 9:12kg - 10:12kg

C1: Kneeling long jump to squat jump 5x5
5Xbw

C2: Kneeling extra high box jump cleans 5x5, 90s rest
1:40 - 2:40 - 3:42.5 - 4:45 - 5:45

Bulletproofing:
Cable neck squat & cable neck extension combination 5 reps of each for as many rounds as possible with 30s rest between sets
15kg x 6 rounds

Grip Work:
Pronated fat bar hang for time, 30s rest
10x25s x bw
5x25s x 5kg
Sidst rettet af Bulletproof Athlete 8. mar 2016, 22:48, rettet i alt 1 gang.
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8:08.03.16

Wave 2:4/4

Primary: Posterior Chain 1 - Core Rotation 1- Cleans 5 - Press 1
[Band Bridge & Deadlift] - [FCRT & T-Ball] - [Kneeling box Jump cleans] - [Unilateral medball throws & floor press]
Method: Explosive 5 reps

Secondary:
Bulletproofing

Explosive Contrast Work:
A1: Explosive band resisted glute bridge 10x5
1:½ - 2:½ - 3:½ - 4:½ - 5:1 - 6:1 - 7:½ - 8:½ - 9:1 - 10:Bw

A2: Elevated stick grip deadlift 10x5, 90-120s rest
1:90 - 2:92.5 - 3:95 - 4:100 - 5:105 - 6:110 - 7:115 - 8:120 - 9:125 - 10:115

B1: Full contact russian twist w/ foot & leg rotation 5x5/10 [Straight Arms]
1:12.5 - 2:15 - 3:17.5 - 4:20 - 5:20

B2: Tornado ball rotations 5x5/10, 90s rest
5xT-Ball

C1: Unilateral rotational medball throws 3x5
1:4kg - 2:2kg - 3:4kg

C2: unilateral kb floor press 3x5, 90s rest
1:24kg - 2:24kg - 3:24kg

D1: Kneeling long jump to squat jump 5x5
5Xbw

D2: Kneeling higher box jump cleans [low + medium boxes] 5x5, 90s rest
1:40 - 2:42.5 - 3:45 - 4:47.5 - 5:50

Bulletproofing:
Standing neck extensions 5 & 3 rep combi for max rounds with 30s rest between rounds
16kg x 5 reps & 17.5kg x 3 reps
10 rounds
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9:10.03.16

Wave 3:1/4

Primary: Pull 1 - Quad Dominant 1 - Cleans
Medball slams & Pull ups] - [squat Jumps & Leg press] - [cleans]
Method: Repeated 3 reps

Explosive Contrast Work:
A1: Overhead medball slams 10x3
10x4kg mb

A2: Standing stick grip pull ups 10x3, 90s rest, mobility work: Iron cross x10
1:Bw - 2:2.5 - 3:5 - 4:7.5 - 5:10 - 6:12.5 - 7:15 - 8:17.5 - 9:20 - 10:25
- Easy

B: High block cleans 5x3, 90s rest, mobility work: Side lying thoracic twist x10
1:45 - 2:47.5 - 3:50 - 4:52.5 - 5:55
- Mit højre ben laver underlige ting

C1: Medium box squat jump to floor squat jump 5x3
5xBw

C2: Leg press 5x3, 90s rest, mobility work: Hip circles x 10
1:110 - 2:115 - 3:120 - 4:125 - 5:130
- Easy

Bulletproofing:
Standing neck extensions 3 reps for max rounds with 30s rest between rounds
20kg x 15 rounds
- Easy

Wrestler neck bridge on bosu ball 3xmax time, 90s rest, mobility work: Side lying yoga twist x 10
1:45s - 2:45s - 3:1:02s
- Når jeg skriver max time, menes der ikke nødvendigvis til failure, men blot til jeg ikke gider længere, hvilket var 45s idag - fik et opkald under sidste sæt så jeg kunne ikke følge tiden på urets stopur.

Grip Work:
Band resisted alligator smash, 60s rest
1: 15+5kg plade på 1 streg på bandet x 10 & 8s hhv højre & venstre hånd
2: 15+5kg plade på 1 streg på bandet x 10 & 9.5s hhv højre & venstre hånd
3: 15+5kg plade på 1 streg på bandet x 10s
4: 15+5kg plade på 2 streg på bandet x 10s
5: 15+5kg plade på 3 streg på bandet x 5s & 4s hhv højre & venstre hånd
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10:12.03.16

Wave 3:2/4

Primary: Posterior chain 1 - Core rotation 1 - Clean 6
[Band Bridge & Deadlift] - [FCRT & T-Ball] - [High & medium block Cleans]
Method: Repeated 3 reps

Secondary:
Bulletproofing, Grip & MSE

Explosive Contrast Work:
A1: Explosive band resisted glute bridge 10x3
1:½ - 2:½ - 3:½ - 4:½ - 5:½ - 6:½ - 7:½ - 8:½ - 9:½ - 10:bw

A2: Floor deadlift 10x3, 90s rest, mobility: Iron cross x 10
1:100 - 2:100 - 3:105 - 4:105 - 5:110 - 6:110 - 7:115 - 8:100 - 9:100 - 10:100

B1: Full contact russian twist 5x3/6
1:10 - 2:10 - 3:12.5 - 4:15 - 5:15

B2: Tornado ball 5x10s, 90s rest, mobility: Standing hip circles x 10
T-Ball

C: High block cleans 5x3, 90s rest, mobility work: Side lying thoracic twist x10
1:40 - 2:42.5 - 3:45 - 4:47.5 - 5:47.5

Bulletproofing:
Standing neck extensions 6 reps for max rounds with 30s rest between rounds
16kg x 15 rounds

Grip Work:
Captain of Crush trainer 5 reps between all sets & exercises. A1-A2 & MSE excluded
125 EA

MSE:
Turkish get up
5x12kg slow and controlled - EA
5x12kg fast - EA
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11:14.03.16

Wave 3:3/4

Primary: Pull 1 - Clean 1 - Vertical Press 1
[Medball slams & Pull ups] - [Kneeling cleans] - [Overhead Walk]
Method: Repeated 3 reps

Secondary:
Bulletproofing, Grip & MSE

Explosive Contrast Work:
A1: Overhead medball 10x3
10x4kg mb

A2: Standing stick grip pull ups 10x3, 90-120s rest, mobility:obliques stretch x 10s
1:2.5 - 2:5 - 3:7.5 - 4:10 - 5:12.5 - 6:15 - 7:17.5 - 8:20 - 9:25 - 10:30 - 11:35
- Talte forkert og fik et sæt for meget.

B: Overhead unilateral Kb walk 6x100 Steps, 60-120s rest, mobility: wrist & forearm stretch x 10 stk
1:12kg - 2:12kg - 3:12kg - 4:12kg - 5:12kg - 6:12kg

C1: Kneeling long jump to squat jump 5x5
5Xbw
- 2 reps for meget..

C2: Kneeling low box cleans 5x5, 90s rest, mobility: hip circles x 10
1:40 - 2:40 - 3:40 - 4:40 - 5:45
- 2 reps for meget..

Bulletproofing:
Neck extension 4 reps for as many rounds as possible with 30s rest between sets
20kg x 12 rounds

Grip Work:
Band resisted alligator smash 7x10s, 60-90s rest
1:10+5 kg plade x 1 streg
2:10+5 kg plade x 2 streg
3:10+5 kg plade x 3 streg
4:10+5 kg plade x 4 streg
5:10+5 kg plade x 5 streg
6:10+5 kg plade x 6 streg
7:2x10kg plader x 1 streg

MSE:
Turkish get up
12kg x 13
16kg x 2

Droppede Quad dominant.

- Fornemmer en omstrukturering er på trapperne.
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Omstrukturede programmet til følgende:
Primary:
[1] Pull & Cleans
[2] Push & Core
[3] Cleans & PC
[4] Quad dominant & VP o& eller cleans

Secondary:
Bulletproofing, Grip, MSE & Balance

Wave 1: 5x3+F Power --> Speed Explosive
Wave 2: 5x3+F Power --> Speed Repeated
Wave 3: 5x5 Power --> Speed Explosive
Wave 4: 5x5 Power --> speed Repeated
Wave 5: 5x3+F Speed --> Power Explosive
Wave 6: 5x3+F Speed --> Power Repeated
Wave 7: 5x5 Speed --> Power Explosive
Wave 8: 5x5 Speed --> Power Repeated
Wave 9: 5x3+F Power --> Speed Cued
Wave 10: 5x5 Power --> Speed Cued
Wave 11: 5x3+F Speed -- > Power Cued
Wave 12 5x5 Speed --> Power Cued
F=feeder set


Redo Day 1:

Wave 1:

Primary work:
Pull & Cleans

Secondary work:
Bulletproofing, Grip, MSE & Balance

Explosive work:
A: High block cleans 5x3, 90-120s rest, mobility work: Iron cross x 10
1:50 - 2:50 - 3:50 - 4:50 - 5:50
- Fokus på posture, ikke power.

B1: Power rows 5x3+F, 30s rest
1:86 - 2:86 - 3:86 - 4:86 - 5:86 - F:50kgx25

B2: Speed rows 5x3, 90-120s rest, mobility work: Side lying thoracic twist x 10
1:50 - 2:50 - 3:50 - 4:50 - 5:50

Bulletproofing:
Neck extension 5 reps for as many rounds as possible with 30s rest between sets
20kg x 10 rounds

Balance training:
front to back single leg balance 3x10x5s hold, 90s rest
Note: Reset mellem front & back position
- god krampe i anklerne.

MSE:
Turkish get up, mobility work: Hip circles x 10
1:8kgx1 - 2:12kgx1 - 3:16kgx1

Grip Work:
Captain of crush trainer 1-3-5 & 7 reps mellem alle sæt og øvelser
Total: 77 reps
- Missede et par stykker undervejs.
Sidst rettet af Bulletproof Athlete 22. mar 2016, 20:19, rettet i alt 2 gange.
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Wave 1:

Primary work:
Push & Core stabilization

Secondary work:
Bulletproofing, Grip & MSE

Explosive work:
A1:Dips 5x3+F, 30s rest
1:10 - 2:11.25 - 3:12.5 - 4:13.75 - 5:15 - F:12

A2:Decline medball throws 5x3, 120s rest, mobility: Iron cross x 10
1:2kg - 2:2kg - 3:2kg - 4:2kg - 5:2kg

B:Front elbow plank 5x60s, 60-90s rest, mobility: side lying thoracic twist x 10

Bulletproofing:
Neck extension 3 reps for as many rounds as possible with 30s rest between sets
21.25kg x 15 rounds

forwards xiao ping 3x10-12, 60-90s rest, mobility: Hip circles x 10
1:3kgx12 - 2:3kgx12 - 3:3kgx12

Grip Work:
Fat stick grip hang 10x10s, 60s rest, mobility: lying neck stretch x 30s
1:bw - 2:bw - 3:bw - 4:bw - 5:bw - 6:bw - 7:bw - 8:bw - 9:bw - 10:2.5kg

MSE:
Turkish get up
10 x 8kg EA
10 x 12kg EA
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Wave 1:

Primary work:
PC & Cleans

Secondary:
Bulletproofing, Balance & MSE

Explosive work:
A1: Floor deadlift 5x3+F, 30s rest
1:100 - 2:100 - 3:100 - 4:100 - 5:100 - F:80x1 hver 10s x 5min
Feeder set is done explosively as well

A2: Explosive glute bridge 5x3, 120s rest, mobility: Iron cross x 10
1:bw - 2:bw - 3:bw - 4:bw - 5:bw

B: Medium block cleans 5x3, 120s rest, mobility: weighted side lying thoracic twist x 10
1:50 - 2:50 - 3:50 - 4:50 - 5:50

Bulletproofing:
Neck extension 6 reps for as many rounds as possible with 30s rest between sets
20kg x 6 rounds

Bosu squats 3x10, 90-120s rest, mobility: Weighted squat stretch x 30s x 30kg
1:bw - 2:bw - 3:bw

MSE & Balance:
Turkish get up to single leg front balance 10x8kg x 5s balance
Turkish get up to single leg front balance 10x12kg x 5s balance
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Wave 1:

Primary work:
Quad Dominant & Cleans

Secondary:
Bulletproofing & Grip

Explosive work:
A1: Leg press 5x3, 30s rest
1:130 - 2:130 - 3:130 - 4:130 - 5:130

A2: Medium level squat jump 5x3, 120s rest, mobility: Weighted side lying throracic twist x 10
1:bw - 2:bw - 3:bw - 4:bw - 5:bw

B: Low block cleans 5x3, 90s rest, mobilitet: Foam rolling
1:50 - 2:50 - 3:50 - 4:50 - 5:50

Bulletproofing:
Neck extension 7 reps for as many rounds as possible with 30s rest between sets
16kg x 12 rounds

Forward xiao ping 3x10-12, 90s rest, mobility: lying neck stretch x 30s
1:3kgx13 - 2:3kgx12 - 3:3kgx12

Grip Work:
Baseball grip hang 10x20s+F, 60-90s rest, mobility: wrist & forarm stretch x 10
1:15kg - 2:17.5 - 3:20 - 4:22.5 - 5:25 - 6:27.5 - 7:30 - 8:32.5 - 9:35 - 10:40 - F:50kgx15s
Note: overhåndsgreb
Vedhæftede filer
1424371_10206110371378288_5940954468754781252_n.jpg
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Wave 1:

Primary:
Pull & Cleans

Secondary:
Bulletproofing & Grip

Explosive Work:
A1: Baseball grip pull ups 5x3+F, 30s rest
1:5 - 2:10 - 3:15 - 4:20 - 5:25 - F:bw x1 every 10s x 5min
Feeder set is done explosively as well

A2: Overhead medball slams 5x3, 120s rest, mobility: Glute stretch x 30s
1:4kg - 2:4kg - 3:4kg - 4:4kg - 5:4kg

B: High block cleans 5x3, 90-120s rest, mobility: Side lying thoracic twist x 10
1:50 - 2:50 - 3:50 - 4:50 - 5:52.5

Bulletproofing:
Neck extension 10 reps for as many rounds as possible with 30s rest between sets
12kg x 10 rounds

Isometric trapbar holds 5x20s
1:20 - 2:20 - 3:20 - 4:20 - 5:20

Grip Work:
Captain of crush 5 alternating reps between all sets of most exercises
Trainer x 15 x 5
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Wave 1:

Primary:

PC & Cleans

Secondary:
Bulletproofing, Balance & Grip

Explosive Work:
A1: Kneeling squat 5x3, 30s rest
1:120 - 2:120 - 3:120 - 4:120 - 5:120

A2: Kneeling block jump 5x3, 120s rest, mobility: Iron cross x 10
1:Low block - 2:LB - 3:LB - 4:LB - 5:LB

B: Medium block cleans 5x3+F, 90s rest, mobility: Side lying thoracic twist x 10
1:50 - 2:50 - 3:50 - 4:50 - 5:52.5

Bulletproofing:
Neck extension alternating between 6 & 8 reps for as many rounds as possible with 30s rest between sets
15 rounds x 16kg

Isometric trapbar holds 5x20s, 60s rest, mobility: neck stretch x 20s
1:20 - 2:22.5 - 3:25 - 4:20 - 5:22.5

Reverse Bosu ball squat 3x10-12, 90s rest, mobility: Glute & hamstring stretch x 30s
1:10 - 2:10 - 3:10
- This constitutes as balance as well.

Grip Work:
Plate flip 5 reps every 10s for 60s, 60s rest
1:15kg - 2:15kg
I'm the stuff nightmares are made of for people like you!
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Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
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Kostplan: Ingen kostplan



Wave 1:

Primary:

Push, Anti rotation & Cleans

Secondary:
Bulletproofing, MSE & Grip

Explosive Work:
A1: Bench press 5x3, 30s rest
1:60 - 2:60 - 3:60 - 4:60 - 5:60

A2: Kneeling medball throws 5x3, 120s rest, mobility: Iron cross x 10
1:2kg - 2:2kg - 3:2kg - 4:2kg - 5:2kg

B: Low block cleans 5x3+F, 90-120s rest, mobility: Side lying thoracic twist x 10
1:50 - 2:50 - 3:50 - 4:50 - 5:52.5 - F:40kg x1 every 10s x 5min
Feeder set is done explosively as well


C: Sitting pallof press 3x10x5s, 90s rest, mobility: Squat x 60s
1:5kg - 2:5kg - 3:5kg

Bulletproofing:
Neck extension 4 reps for as many rounds as possible with 30s rest between sets
21.25 x 8 rounds

MSE:
Lying biceps armbar resist
1:7.5kg x 1:05 - 2:10kg x 1:05
- 5s statisk hold i tre positioner - helt inde, 90 grader og næsten strukket.

Grip Work:
Plate hold
7 x 25kg x 4s EA
I'm the stuff nightmares are made of for people like you!
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Reputation point: 100
 
Indlæg: 1211
Tilmeldt: 15. aug 2015, 21:08
Geografisk sted: Pandoras Box
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan


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