Mojn doh
Der er sket meget siden sidst. I får det i bidder. Jeg er blevet meldt ind i Århus Crossfit, men egentlig mest for udstyret og stemningen, træner kun crossfit med kæresten og i det omfang mine knæ magter.
I 2016 blev jeg endnu engang skadet træningen efter årets første NL kamp. Til gengæld kom vi i U19 finalen og jeg erhvervede mig endnu en U19 sølvmedalje, denne gang som Head Coach.
Her er mine træningspas siden jeg begyndte at træne igen
Mandag 9/10
Let HPS
Let HPC
RDL
Military/Ball fast twitch
Onearm row
SLRDL/SLHip Bridge
Upper back
Onsdag 11/10
Let HPS
2RM HPC 75
Pinky Bench/Ball fast twitch
Hip Thrusts
Torsdag 12/10
Kneeled jumps 2x3
HPS 1x55
Hip+Hang+Floor PC 1+1+1x55
Rack Pulls 5x100
Prowler
Mobility session
Fredag 13/10
Kneeled Jumps 1x3
Hip+Hang+Floor PS 35
Hip+Hang+Floor PC 50
Military/Ball FT 30-32.5-35-37.5-tilbage
Hip Thrusts 12x30-40-50
Lørdag 14/10
Mobility session
Hip+Hang+Floor PS 30
PC 2x75
TUT Squat 5x20-25-30-35
Reverse Hyper 12x0-5-10-15-20-25
Sled Pull 5-6x40
Reverse Flyes 3x15x2,5
Mandag 16/10
Kneeled Jumps SS Broad Jumps 2x3
TUT Squat 5x20-30-40-50-60
Deadlift 5x50-70, 3x90, 2x110, 1x120-130
Sweeping Pinky DL(tynd sort) 5x50-60-70-60-50
Reverse Bench 6-5-5-5
Reverse Flyes 12x7,5-7,5-7,5
Assisted Nordic Hamstrings (tynd sort) 6-5
Onsdag 18/10
PS 3x40-45, 2x50, 1x55
PC 3x50-60-70, 1x75, 1x80, 1x85, 1x87,5, 1x90, 0x92,5
TUT Squat 5x20-30-40-50 semi 60
Squat 3x80-90-100
Military/Ball 5x20-25-30-25
Tirsdac 24/10
Kneeled, Box, Broad 2x3
HPS 3x30-40-50, 1x60
PC 3x60-70, 2x80
TUT Squat 5x20-40-60-65-70
Squat 3x85-95-105
Deadlift 3x70-90, 10x1x105(3min)
Pinky Bench/Ball 5x30-32.5-35-37.5-40-42.5
Pinky Bench 5x60-70-75
Hex Holds 60x5, 30x10, 20x10, 15x10, 60x5
Mobility session
Onsdag 25/10 110,7kg
Kneeled, Box, Broad 2x3
Prowler Sprints 4
Hip Power Snatch 4x20-30-32.5-35-37.5
Hip Power Clean 4x40-45-50-55
Hip Thrusters 12x55-76-76-76
Inverted Rows 7-5-5-5
Good Mornings 12x20-40-50
Reverse Flyes 12x7.5-7.5-7.5
Prowler Sprints 4
Torsdag 26/10
Kneel-Vert-Broad 4x
Klokov 12x20-20
SL Bridge 5-5-5
Weighted Dislocates 12x2.5-5
SLRDL 7
Vippebræt
Fredag 27/10
SL Box Jumps 2x3
Sandbag Atlas lift 5x1bag, 2x5x2bags, 3x3bags, 2x3bags
Fatbar Clean & Press 5x47,5-57.5-67.5-77.5
Trapbar Walk 72,5kg x 520 yards på 15 min
Yoke 20-70-110-130-150-170-190-210-190-150-110
Mandag 30/10
Kneeled Jumps 3x3
HPS 3x20-40-50
PC 3x50-60-70
TUT Squat 5x20-40-60-70-80
Squat 3x90-100-110
Deadlift 3x70-100, 10x110 på 5,5 min
VMO Ext, Vippebræt
VMO Sled Drag 40-80-120-120-120-80-80
Reverse Hyper 12x0-20-30, 8x40
Hex Holds 60x7.5, 45x7.5, 40x7.5
Tirsdag 31/10
Kneeled Jumps 3x3
Hang PS 2x20-30-40, 1x50-55-60(lidt stem)
Hang PC 2x60-79
Military/Ball 5x20-25-30-35-30-25
Military 10x35
Inverted Rows 7-6-6-6
Reverse Flyes 12x5-7.5-7.5-5
VMO, Hips
Jumps, heavy vl, military/ball, military, inverted rows, reverse flyes
Onsdag 1/11 110,1kg
Torsdag 2/11
A1: Lat Pulldown 12x20-30-35-40-45-40-35
A2: Bike 60-60-60-90-60-60-30
Fredag 3/11
Idræt
Kneeled-Box-Broad 2x3
Hang PS 3x20-30-40-30
PC 3x50-60, 2x70, 1x80, 1x90grim
PC Teknik
PC+Jerik RLS 30-35
To sæt Clean Pulls
Front Squat 5x30-50-60-70, 4x80, 5x70, 5x50(515)
Calistenics - Chinups, Neg pullups, Inverted Rows, WG Pullups
Lørdag 4/11
SL-L-R-Back Jumps 2x3
3 sprints
Good Mornings 6x20-40-50-60
Hip Thrusters 12x60-70-75
Klokov-stability-klolov
Søndag 5/11
Prowler Sprints 2xsemi, 2xsprint
Pinky Bench/Ball 5x40-45-50-55-60-55-50
Fatbar Curls/Pushups 15/10-10/7-5/5-5/10/2-10/1
Battle Rope/Rest 40/20-40/20-30/15-30/15-20/10-20/10-10/120 - random unilateral finisher
Mandag 6/11
Kneeled Jumps 2x2
TUT 5x20-40-60-70-75
FSQ 3x60-70-80-90
DL 2x90, 10x1x112,5 på 5 min
Tirsdag 7/11
3 Kneeled Jumps
Hip PC+Strict Press/Reverse Flyes 1+5/10x20-30/4-40/4-50/4-55/4-60/4-50/4-50/4-40
Onsdag 8/11
SL-LR-BW 3
Hip Power Clean + FSQ 1+5x20-40-70
FSQ 5x70-75, 1x80-70-60-50-40
"5 mobility", heels elevated, inward squats
1h shoulder mobility
Torsdag 9/11
Idræt
Good Mornings 8x20-40-50-60
Move - Onearm Chinup, HSPU, , Rin Dips, BW Triceps ext,
Lørdag 11/11
Kneeled Jumps 3x3
Hip PS 2x20-30-40-45-47.5-50
PC+J 2+1x40-45-50-55-60-65
FSQ 3x20-60-70-80
SL Band Leg Curls sort 3x10(bilat allout)
Pendlay Rows 10x40-45-50-55-50-45-40
Mobility
OH Squat 3x40
Sønda 12/11
1hr snatch teknik
Med Ball 3x5
Piny Bench 5x20-40-60-70-80, 1x90-80-70-60
1hr snatch teknik
Power Snatch 3x2x50
BTN Push Press teknik 3x25
Manda 13/11
Jumps
Muscle Clean
3x20-40-40-50-50
PC + Hip PC + Jerk 1+1+2x50-60-65-66-70
DL 3x60, 2x90, 10x1x115 på 10 min
Frankenstein Squat 5x20, 6x40-40-40-40
SLRDL 5+5x40-40, 4+4x40
Pendlay Rows 10x40-50-50-50-50-50