Thursday 011015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work: 2/10
Low block cleans 10x3, 90-180s rest, pause stretch: Squat
1 x 52.5 - 1 x 55 - 1 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 65 - 1 x 67.5 - 3 x 62.5
- The 67.5 is slightly lighter this time around than last time Cleans was in focus.

Strength work:
Inverted thick rope rows 5x5, 60-90s rest, pause stretch: Weighted squat*
1 x 10kg vest
1 x 10kg vest + 1.25
1 x 10kg vest + 2.5
2 x 10kg vest + 5
* 4 x 30kg weighted squat

Bulletproofing:
Neck harness 3xmax, 60-90s rest, pause stretch: Weighted quad stretch
1 x 15kg x 25
1 x 16.25 x 15
1 x 17.5 x 8

Neck harness 5x2, 30-45s rest
3 x 20kg
1 x 22.5 x 1
1 x 20kg

Friday 021015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work: 3/10
Low block cleans 10x3, 90-180s rest, pause stretch: Hip flexor
1 x 55 - 1 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 65 - 1 x 67.5 - 4 x 62.5
- The 67.5 was even lighter today.

Bulletproofing:
60 min turkish get up w/ 1 arm overhead walk, approximately 40 steps in total.
3 x 20 - 3 x 16 - 1 x 20 - 2 x 16 - 2 x 12 - 1 x 20 - 1 x 16 - 1 x 12 - 1 x 16 - 1 x 12 - 1 x 20 - 1 x 16 - 2 x 12 - 1 x 16
Total: 21 get ups on each side & 1680 steps

Grip work:
Plate flip, 5 bilateral flips every 30s for 5 min
15kg plate

Plate flip, 5 unilateral flips on each side every 30s for 5 min
10kg plate

Sunday 041015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work: 4/10
Low block cleans 10x3, 90-180s rest, pause stretch: Hip flexor
1 x 55 - 1 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 65 - 3 x 67.5 - 2 x 62.5

Strength work:
Fat grip floor deadlift 5x5, 60-90s rest, pause stretch: Iron cross x 20
1 x 60 - 1 x 62.5 - 1 x 67.5 - 1 x 70 - 1 x 75

Bulletproofing:
Slow as fuck unilateral leg extensions 3x10, 60-90s rest, pause stretch : dynamic hamstring stretches x 20
1 x 20 - 1 x 25 - 1 x 30 alternated

Neck harness 2 reps every 30s for 5 min
Total: 20 reps x 20kg plate

Prone neutral neck static holds for time 2xmax time, 60-90s rest
1 x 15kg x 54s
1 x 15kg x 44s

Grip work:
Plate flip, 5 bilateral flips every 30s for 5 min
Total: 50 reps x 20kg plate

Tuesday 061015

Today's training
Everything in KG's not pounds!

Warm up: 2 hours of sparring, 20 min foam rolling

Explosive work: 5/10
Low block cleans 10x3, 90-180s rest
1 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 65 - 1 x 67.5 - 2 x 70 pr - 3 x 62.5

Strength work:
Towel grip floor deadlift 5x5, 60-90s rest
1 x 100 - 1 x 105 - 2 x 110 - 1 x 120 x 4 / grip fail on 5th rep

Bulletproofing:
Neck harness 2 reps every 30s for 5 min
21.25kg x 20 reps

Neck harness 5 reps every 30s for 5 min
15kg x 50 reps

Hello splenius capitis !

Friday 101015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work: 6/10
Low block cleans 10x3, 90-180s rest, pause stretch: Hip flexor
2 x 60 - 1 x 62.5 - 1 x 65 - 1 x 67.5

Strength work:
Fat grip floor deadlift 5x5, 60-90s, pause stretch: Iron cross x20
1 x 65 - 1 x 70 - 1 x 75 - 1 x 80 - 1 x 85

Bulletproofing:
Neck harness 4xuntil it feels good, 60-90s rest, pause stretch: squat
3 x 10kg x 25
1 x 10kg x 15
Unilateral leg extensions, 3x10, slow as fuck, 60-90s rest, pause stretch: It band
3 x 25kg

Grip work:
DB hub edge holds 3xmax time, 60-90s rest, pause stretch: Fingers & wrist
1 x 7kg db x 24s right hand - 25s left hand
1 x 7kg db x 24s right hand - 34s left hand
1 x 7kg db x 52s right hand - 46s left hand

My IBS broke out late Wednesday night after rolling, leaving me unable to sleep before I was in a state of complete exhaustion late thursday night. Woke up after 14 hours of bad sleep, still feeling the effects of the outbrake and without haven eaten anything in almost two days. Needless to say I didn't have much energi but I still felt the urge of going to the gym.
Once there, as always my energi seems to begin spiking so it could definitely have been worse even though it wasn't very good.

As a result everything seemed a lot heavier than usual. Decided not to compete against the last workout results and just get in some reps and getting something done. It's not always much, but it's always something

Saturday 111015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work: 7/10
Low block cleans 10x3, 90-180s rest, pause stretch: Valgus band squat
3 x 60 - 2 x 62.5 - 2 x 65 - 1 x 67.5

Calf jumps with bands above and below the knee 10x3, 60-90s rest, pause stretch: Neck stretch
2 x 12.5 kg db's - 2 x 15kg db's - 2 x 17.5kg db's - 2 x 20kg db's - 2 x 22.5kg db's
- Db in each hand
- Bands to prevent valgus & active glute maximus

Box squat jumps with bands above and below the knee, 10x3, 60-90s rest, pause stretch: Iron cross x20
1 x bw - 2 x 3kg db's - 2 x 4kg db's - 2 x 5kg db's - 2 x 6kg db's - 1 x 7kg db's
- Db in each hand
- Bands to prevent valgus & activate glute maximus

Bulletproofing:
Band pull apart 4xuntil form begins to deteriorate, 60-90s rest, pause stretch: It band
1 x yellow band x 15
3 x yellow band x 10

Prone static neck holds for time, 3xmax time, 60-90s rest. pause stretch: dynamic hamstring x10
2 x 10kg x 60s
1 x 15kg x 45s

- Just got home from the gym 10 minutes ago and it just passed 2:30 am, so besides from my wonderful girlfriend who made a surprise visit bringing coffee, a pillow and her laptop to watch a movie, we were all alone. Even though I normally train around 9-12 am as that is the time I'm mostly energetic, I'm thinking this night training is pretty sweet and I might just adopt it.

- Goodbye cleans. Fatigue is setting in almost instantly atm.

Monday 121015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work: 1/10
Low block band speed deadlift 10x3, 90-180s rest, pause stretch: Iron cross x 20
1 x 50 - 1 x 52.5 - 3 x 55 - 1 x 50 - 1 x 52.5 - 1 x 55 - 1 x 57.5 - 1 x 60

Calf jumps with knee band 10x3, 60-90s rest, pause stretch: Dynamic hamstring x 10
1 x 12 - 2 x 15 - 2 x 17.5 - 2 x 20 - 3 x 22.5
- Db in each hand

Box squat jumps with knee bands 10x3, 60-90s rest, pause stretch: Neck
2 x 3 - 2 x 4 - 2 x 5 - 2 x 6 - 2 x 7
- Db in each hand

Strength work:
Fat grip cable rows 5x5, 60-90s rest, pause stretch: fingers and wrist
1 x 68 - 1 x 77 - 2 x 78.25 - 1 x 80.25

Jeg er ubeskriveligt træt af de lorte reklamer der konstant popper frem


Wednesday 141015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work: 2/10
Low block band speed deadlift 10x3, 90-180s rest, pause stretch: Iron cross x 20
1 x 52.5 - 2 x 55 - 1 x 57.5 - 1 x 50 - 1 x 52.5 - 1 x 55 - 1 x 57.5 - 2 x 60
- This isn't about weight. it's about moving that weight as explosively as humanly possible. Only reason my pelvis and lumbar isn't broken in half is due to the band.

Strength work:
Fat grip cable rows 5x5, 60-90s rest, pause stretch: Fingers & wrist
1 x 69.25 - 2 x 78.25 - 1 x 80.75 - 1 x 82

Kb shoulder press 3xuntil it burns, 60-90s rest, pause stretch: Dynamic hamstring stretch x 10
2 x 12kg kb's x 20 - 1 x 16kg kb's x 8

Bulletproofing:
Neck harness 3xmax x 10kg, 60-90s rest, pause stretch: Prone scorpion kicks x 10
1 x 50 - 1 x 40 - 1 x 35

Lateral neck flexion with harness 3xmax, 60-90s rest
1 x 5 x 20
1 x 6.25 x 25
1 x 7.5 x 20

Grip work:
Plate flip 5 bilateral flips every 30s for 5 min
20 kg plate

Ulnar radius rotations 3xuntil it feels like stopping, 60-90s rest
1 x 2.5 x 10
1 x 3.75 x 6
1 x 3.75 x 5

Friday 161015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work: All explosive work where performed with a timer set to beep at random between 1-10s

Low block band speed deadlift 10x3, 90-180s rest, pause stretch: Weighted squat
1 x 52.5 - 2 x 55 - 2 x 57.5 - 1 x 52.5 - 1 x 57.5 - 1 x 60 - 2 x 62.5

Floor band speed deadlift 10x3, 60-90s rest, pause stretch: Neck stretch
2 x 52.5 - 2 x 55 - 2 x 57.5 - 2 x 60 - 1 x 52.5 - 1 x 55

Overhead medball slams 10x3, 60-90s rest, pause stretch: Dynamic hamstring stretches x 10
2 x 2kg - 2 x 3kg - 2 x 4kg 1 x 2kg - 1 x 3kg - 1 x 4kg - 1 x 2kg

Standing rotational medball wall throws 10x3, 60-90s rest, pause stretch: It band
10 x 2kg mb

Bulletproofing:
Neck harness 2xmax, 60-90s rest
1 x 15kg x 22
1 x 15kg x 10

Lateral neck flexion with harness 2 x not too much, 60-90s rest
1 x 5kg x 15
1 x 5kg x 20
1 x 6.25 x 18

Slow as fuck unilateral leg extensions, 2x10, 60-90s rest
1 x 25
1 x pyramid of 20-25-30 and back down again etc.

Saturday 171015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work: All explosive work where performed with a timer set to beep at random between 1-10s

A. Low block band speed deadlift 10x3, 90-180s rest, pause stretch: Squat
3 x 55 - 1 x 57.5 - 1 x 60 - 1 x 62.5 - 2 x 55 - 2 x 65
- Medium thick green band

B. Floor band speed deadlift 10x3, 90-180s rest, pause stretch: neck
2 x 52.5 - 2 x 55 - 2 x 57.5 - 2 x 60 - 1 x 62.5 - 1 x 65

C. Fat grip cable power rows 10x3, 60-90s rest, pause stretch: it band
2 x 60 - 2 x 50 - 1 x 60 - 1 x 50 - 1 x 60 - 1 x 50 - 1 x 68 - 1 x 50

Strength work:
Unilateral fat grip cable row 3x3, 60-90s rest, pause stretch: fingers and wrist
1 x 34 - 1 x 36.5 - 1 x 40

Bulletproofing:
A. Neck harness 5x10kgx10, 60s rest, pause stretch: Weighted quad stretch

B. Neck harness 5x15kgx5, 60s rest, pause stretch: Weighted quad stretch

Grip work:
Plate flip 5 flips every 30s for 5 min
20kg plate

Monday 191015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work:
A. Low block speed band deadlift 10x3, 90-180s rest, pause stretch: Neck
2 x 55 - 2 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 55 - 1 x 57.5 - 2 x 65
- Medium thick green band

B1. R-squat 5x3
1 x 145 - 1 x 152.5 - 1 x 157.5 - 1 x 162.5 - 1 x 167.5

B2. Kneeling high jumps 5x3, 90s rest, pause stretch: Hip flexor
1 x low setting step bench
1 x high setting
1 x hs + 5kg plate
1 x hs + 2kg 5kg plates
1 x hs + 15 & 5kg plates

C. Overhead medball slams 5x3, 90s rest, pause stretch: hip flexor
2 x 2kg medball - 1 x 3kg mb - 1 x 4kg mb - 1 x 2kg mb

Strength work:
Fat grip cable rows 5x5, 90s rest, pause stretch: fingers and wrist
1 x 70.5 - 1 x 78.25 - 2 x 80.75 - 1 x 82

Bulletproofing:
Neck harness 5 reps every 30s for 5 min: 15 kg

Neck harness 3 reps every 30s for 5 min: 15 kg

Lateral neck flexion with harness
1 x 5kg x 25
1 x 7.5kg x 15

Slow as fuck unilateral leg extension 2x10, 90s rest, 2-3s hold at peak.
2 x pyramid of 25-30-35 and down again etc.

Wednesday 211015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

BULLETPROOFING:

Exercise 1: Neck harness 3xmax, 60-90s rest, pause stretch: Prone scorpion kicks x 10
1 x 15kg x 30 - 1 x 15kg x 18 - 1 x 15kg x 20


Exercise 2: Lateral neck flexion w/ harness 3x60-70% of max reps, 60-90s rest, pause stretch: Cat camel x 10
1 x 2.5kg x 30 - 2 x 5kg x 25


Exercise 3: Unilateral hypers 3xmax, 60-90s rest, pause stretch: Iron cross x 20
2 x 10 - 1 x 7


Exercise 4: Db gladiator push up 3xmax, 60-90s rest, pause stretch: Dynamic hamstring x 20
1 x 6kg x 6 (ea) - 1 x 8kg x 4 - 1 x 10kg x 3


Exercise 5: Maxwell prone db swim 3xmax, 60-90s rest, pause stretch: Neck
1 x 1kg x 10 - 1 x 2kg x 8 - 1 x 1kg x 10


Exercise 6: Handstand holds 3xmax time, 60-90s rest, pause stretch: Squat
1 x 63s - 1 x 61s - 1 x 57s


Exercise 7: Unilateral leg press 3x10, 60-90s rest, pause stretch: Hip flexor
1 x sledge - 1 x 2.5kg - 1 x 5kg


Exercise 8: Elevated round back cannon ball pick up to over the shoulder.. 3xmax, 60-90s rest, pause stretch: It band
1 x 24kg x 16 - 1 x 24kg x 18 - 1 x 28kg x 12

- Last exercise was supposed to be just round back kb deadlifts, but something made me want to experiment and thank god for that because at this moment, that exercise is my new favorite. New a name for it though as I don't think there is one and the one above, is a bit lengthy..

Din træning ser rigtig spændende ud - kan godt lide tilgangen. Tror lige jeg følger lidt med her

Stener skrev:Din træning ser rigtig spændende ud - kan godt lide tilgangen. Tror lige jeg følger lidt med her

Velkommen til og mange tak, det synes jeg bestemt også den er, selvom dét kun er et bonus og ikke målet i sig selv.

Bulletproof Athlete skrev:

Stener skrev:Din træning ser rigtig spændende ud - kan godt lide tilgangen. Tror lige jeg følger lidt med her

Velkommen til og mange tak, det synes jeg bestemt også den er, selvom dét kun er et bonus og ikke målet i sig selv.

Nu kan det være du har skrevet det tidligere, men hvad er målet/grunden til du træner som du gør? Stiller du op til konkurrencer?

Stener skrev:

Bulletproof Athlete skrev:

Stener skrev:Din træning ser rigtig spændende ud - kan godt lide tilgangen. Tror lige jeg følger lidt med her

Velkommen til og mange tak, det synes jeg bestemt også den er, selvom dét kun er et bonus og ikke målet i sig selv.

Nu kan det være du har skrevet det tidligere, men hvad er målet/grunden til du træner som du gør? Stiller du op til konkurrencer?

Ryk om på første side og læs nr 2 indlæg, der står det hele beskrevet i detaljer
Men ja, det er i konkurrence øjemed.

Thursday 221015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

STRENGTH:
Fat grip floor deadlift 5x5, 90s rest, pause stretch: Cat camel x 10
3 x 75 - 1 x 80 - 1 x 82.5

Fat grip cable row 5x5, 90s rest, pause stretch: It band
1 x 79.25 - 2 x 82 - 1 x 83.25 - 1 x 85

Fat grip kb shoulder press 3x10-12. 90s rest, pause stretch: Squat
1 x 16kg (ea) x 12 - 1 x 16kg x 10 1 x 16kg x 8

R-squat 5x2-5, 90s rest, pause stretch: Neck
1 x 150 x 4 - 2 x 150 x 3 - 1 x 160 x 2

Elevated ball shouldering 2x10-15, 90s rest
1 x 24kg x 12 - 1 x 24kg x 10

Optog sidste nævnte øvelse under aftenens træning, så de gode læsere kan se hvad det handler om.

Thursday 221015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:

Floor speed deadlift w/band 5x3, 60s rest, pause stretch: Squat
2 x 55 - 2 x 57.5 - 1 x 60

Cleans from low blocks 5x3, 60s rest. pause stretch: Neck
1 x 60 -1 x 62.5 - 1 x 65 - 1 x 62.5 - 1 x 65

Klapping pull ups 5x3, 60s rest, pause stretch: Dynamic hamstring x 15
5 x bw

Overhead medball slams 5x3, 60s rest, pause stretch: Fingers & wrist
2 x 2kg mb - 1 x 3kg - 1 x 4kg - 1 x 5kg

Cable power rows, 5x3, 60s rest, pause stretch: Cat camel
2 x 59 - 1 x 61.5 - 1 x 64 - 1 x 59
- Goal is to get the weight stack to get some hang time, which it does

Kneeling long jump 5x3, 60s rest, pause stretch: Hip flexor
5 x bw

Mit cns fucker min squat mekanik helt op nu. Uheldigt vrid i knæet 6 mdr siden gjorde squats, lunges osv til en dårlig ide. Bare noget så simpelt som at sætte sig ned i sofaen betød at jeg måtte ligge al vægt over på modsatte knæ for at komme ned. Og det er så nogenlunde det mønster jeg squatter med nu. Har hidtil undladt at squatte ned og hente stangen under cleans, men da knæet er ved at være godt igen, ville jeg dét idag. Low and behold min squat ligner noget der er løgn. Planen var gradvist at squatte tungere, men det kan jeg da godt glemme alt om lige pt med den form. Hele hoften drejer fandme og vægten bliver fordelt voldsomt over på modsatte ben for at undgå vægt på venstre.. Lort!
Hej squat rehab, tror vi bliver bekendte nu

Sunday 251015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:
Cable power rows 10x3, 60-90s rest, pause stretch: Cat camel x 10
2 x 59 - 2 x 60.25 - 1 x 61.5 - 62.75 - 1 x 65.25 - 1 x 66.5 - 1 x 68

Strength work:
R-squat 5x5, 60-90s rest, pause stretch: Iron cross x 20
1 x 140 - 1 x 150 - 1 x 155 - 1 x 160 - 1 x 170

Bulletproofing:
Neck harness 5 reps every 30s for 5 min
15 kg - Only got to the 3 min mark today - fuck you neck

Neck harness 5 reps every 30s for min
10 kg

Maxwell db swim 3xmax, 60-90s rest, pause stretch: Duck walk x 20
1 x 1kg x 11 - 1 x 1.25kg x 11 - 1 x 2kg x 9

Ring push ups 3xuntil form begins to deteriorate, 60-90s rest, pause stretch: Neck
3 x 10

Elevated cannon ball shouldering 3xuntil it feels like stopping, 90s rest
1 x 24kg x 20
1 x 28kg x 14
1 x 32kg x 8

Tuesday 271015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:
Cable power rows 10x3, 60-90s rest, pause stretch: Cat camel x 10
1 x 59 - 1 x 60.25 - 1 x 61.5 - 1 x 62.75 - 1 x 64 - 1 x 65.25 - 1 x 66.5 - 1 x 68 - 1 x 69.25 - 1 x 70.5

Power shrugs from high blocks 10x3, 60-90s rest, pause stretch: Iron cross x 20
3 x 90 - 2 x 92.5 - 1 x 95 - 2 x 100 - 2 x 90

Strength work:
R-squat 5x5, 60-90s rest, pause stretch: Iron cross x 20
1 x 140 - 1 x 150 - 1 x 1 x 160 - 2 x 170

Elevated cannon ball shouldering 4xuntil it feels like stopping, 60-90s rest, pause stretch: Neck
2 x 24kg x 16 (8 ea) - 1 x 24kg x 14 (7 ea) - 28kg x 10 (5 ea)

Bulletproofing:
Neck harness 2-3 reps w/ 20-30s rest between "sets" until failure
20kg x 2-2-2-2-2-2-2-2-2-2--2-3 : 25 reps
24kg x 1-1-1-1-1-2-2: 9 reps

Unilateral leg extensions 2xmore than last time, 60-90s rest
2 x pyramid of 25-30-35-30-25-30 etc x 11 reps

Grip work:
Plate flip & famers hold combination, 5 flips every 30s for 5 min w/ kb hold during remaining time between flips
20kg plate
2x12kg kg kb's famers hold

Friday 301015

Today's training
Everything in KG's not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:
Cable power rows 10x3, 60-90s rest, pause stretch: Cat camel x 10
1 x 59 - 1 x 60.25 - 1 x 61.5 - 1 x 62.75 - 1 x 64 - 1 x 65.25 - 1 x 66.5 - 1 x 69.25 - 1 x 70.5 - 71.75

Power shrugs from high blocks 10x3, 60-90s rest, pause stretch: Iron cross x 20
2 x 90 - 2 x 92.5 - 2 x 95 - 1 x 100 - 3 x 90

Strength work:
R-squat 5x5, 60-90s rest, pause stretch: Iron cross x 20
1 x 150 - 1 x 160 - 1 x 170 - 1 x 175 - 1 x 180

Bulletproofing:
Neck harness 4xsomething something, 90s rest, pause stretch: Yoga twist x 10
4 x 15kg x 15

Grip work:
5 Plate flips between every set of every exercise
10 x 20kg - 10 x 25kg - 5 x 15kg - 4 x 20kg

Wanted to try 190kg's as a 6th set in the R-squat but it seems there is a big gap between 180 and 190 afterall. Fuck you glutes!
New PR in plate flips with the 25kg plate. Had my eyes on it for some time now but everytime I picked it up it jus seemed too heavy and cumbersome. Turned out to be nothing but a mental barrier as it wasn't that big of a problem afterall. The lack of skin on my thumbs is somewhat of a problem though! Fuck you skin!

I haven't been following any kind of progression for a long time and even though I like not having strigent program, just look at my log, but I think it's time to get some more structure in regards to especially sets and reps.

Sunday 011115

Today's training
Everything in KG's not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:
Cable power rows 10x3, 60-90s rest, pause stretch: Cat camel x 10
1 x 59 - 1 x 61.5 - 1 x 62.75 - 1 x 64 - 1 x 66.5 - 1 x 68 - 1 x 70.5 - 1 x 71.75 - 1 x 72.5 - 1 x 59

Power shrugs from medium blocks 10x3, 60-90s rest, pause stretch: Iron cross x 20
10 x 90

Strength work:
R-squat 6x2, 60-90s rest, pause stretch: Yoga twist x 10
5 x 170 - 1 x 180

Bulletproofing:
Neck harness 3xmax x 10kg, 60s rest
2 x 50 - 1 x 35

Unilateral leg extension 2xmore than last time, 60s rest
1 pyramid x 30-35-40-35-30-35 etc x 10
1 pyramid x 25-30-35 x 10

Cannon ball curls 2xmax, 60s rest
2 x 16kg x 12

Grip work:
5 captain of crush trainer (ea) between every set of the first three exercises
3 captain of crush trainer (ea) between every set of the last three exercises
Total trainer reps: 146 each arm

- Went semi vegan about a week ago and I have to say it works well for me. So much that I'm going to go full vegan. Besides the fact that the food just seem to taste better, I'm also both sleeping better and most importantly recovering much faster between workouts. A lot a other small positive changes has also been observed.
Even though I'm going vegan, I'll never become one of those newly saved people whom have seen the light and sees it as their role to turn every other human being in the same direction. I fucking hate those people!
Personal choices should remain personal.

Here's a fun thought..
First rule about crossfit, veganism and islam is never stop talking about crossfit, veganism and islam.
So what would a crossfitting, islamic vegan say first ?

Tirsdag 03.11.15

Opvarmning: ca 45 minutter af:
Løbebånd 6.0 - 12.0 kmt: forlæns, baglæns & sidelæns gang & løb
Mobilitet: Nakke, traps, core, fingre, håndled, hamstrings, spinal flossing

Eksplosiv træning:
Cable power rows 10x3, 60-90s pause, pause stræk: Cat camel x 10
1 x 59 - 1 x 61.5 - 1 x 64 - 1 x 66.5 - 1 x 68 - 1 x 70.5 - 1 x 73 - 1 x 59 - 1 x 68 - 1 x 59

Power shrugs fra high blocks 10x3, 60-90s pause, pause stræk: Iron cross x 20
10 x 92.5

Styrke træning:
R-squat 10x1, 60-90s pause, pause stræk: Thoracic twist x 10
5 x 180 - 1 x 182.5 - 1 x 185 - 1 x 187.5 - 2 x 190

Bulletproofing:
Neck harness 3xmax x 20kg, 60s rest
1 x 8 - 1 x 7 - 1 x 4

Grebs træning:
Plate pinch 1xmax
10kg skive + 5kg skive x 60s
Finally got past the 190 barrier i R-squat and as it turned out there was at least a rep or a few kg's more in the tank.

Torsdag 05.11.15

Opvarmning: 2 timers sparring & ca 45 minutter efterfølgende af:
Løbebånd 6.0 - 12.0 kmt: forlæns, baglæns & sidelæns gang & løb
Mobilitet: Nakke, traps, core, fingre, håndled, hamstrings, spinal flossing & foam rolling

Eksplosiv træning:
Cable power rows 10x3, 60-90s pause, pmw: Iron cross x 20
1 x 59 - 1 x 62.75 - 1 x 64 - 1 x 68 - 1 x 70.5 - 1 x 59 -1 x 73 -1 x 75.5 - 1 x 59 - 1 x 68

Power shrugs fra high blocks 10x3, 60-90s pause, pmw: Cat camel x 10
7 x 92.5 - 3 x 95

Styrke træning:
Dødløft fra high blocks 5x3+F, 60-90s pause, pmw: Yoga twist x 20
1 x 140 -1 x 150 - 1 x 160 - 2 x 150 - F: 70kg x 50 reps
Note: Mix greb
- Mit greb var ved at være så brugt på det her tidspunkt at jeg måtte deloade fra 60 til 50 på de sidste to sæt hvilket ikke var planen, men 2 timers sparring forud styrke træningen sætter sine spor på grebet.
Stoppede på 50'ende rep i feeder sættet grundet kedsomhed. tænker snilt jeg kunne have ramt de 100 reps

Bulletproofing:
Neck harness 3xmax x 15kg, 60s pause, pmw: Side Liggende thoratisk twist x 10
1 x 18 - 1 x 14 - 1 x 12

Unilateral leg extensions 2x10-12, 60s pause, pmw: Liggende nakke stræk x 45s
2 x 30 x 10
Note: Laaaangsomt tempo

Rehab:
Squat mechanichs 5-10x3, 60s rest
4 x 30kg - 3 x 40kg

Greb træning:
5 captain of crush trainer (hver hånd) mellem alle sæt og øvelser.
5 reps i streg pr hånd de første to øvelser(100 reps pr hånd), derefter blev de udført skiftevis 1 rep af gangen.
Total: 150 reps pr hånd

Søndag nat eller meget meget tidlig Mandag morgen.. 09.11.15

Opvarmning: ca 45 minutter efterfølgende af:
Løbebånd 6.0 - 12.0 kmt: forlæns, baglæns & sidelæns gang & løb
Mobilitet: Nakke, traps, core, fingre, håndled, hamstrings, spinal flossing & foam rolling

Eksplosiv træning:
Cable power rows 10x3, 60-90s pause, pmw: Iron cross x 20
1 x 59 - 1 x 62.75 - 1 x 64 - 1 x 68 - 1 x 70.5 - 1 x 73 - 1 x 75.5 - 1 x 59 - 2 x 68
Primary movers: Rhomboids, trapezius, latissimus dorsi and posterior deltoid.
Total vægt: 2,003,25 kg

Power shrugs fra medium blocks 10x3, 60-90s pause, pmw: Overhead broomstick dislocations x 10
10 x 90
Primary movers: Trapezius, levator scapulae
Total vægt: 2.700 kg

Styrke træning:
Glute bridge 5x3, 60-90s pause, pmw: Side liggende thorakalt twist x 10
1 x 190 - 2 x 200 - 1 x 210 - 1 x 230
Primary mover: Gluteus Maximus
Total vægt: 3.090

Bulletproofing:
Incline Y's m. 2s iso hold i toppen 4x10-12, 60-90s pause, pmw: Siddende ben twist x 20
1 x 2kg x 10 - 1 x 2kg x 12 - 2 x 3kg x 12
Primary mover: Lower trapezius
Total vægt: 232 kg

Unilateral overhead kb stair walk 3x5x19x2 trin, 90-180s pause
1 x 12kg - 1 x 16kg - 1 x 20kg
- Forklaring: 3 sæt af 5 ture. hver ture har i alt 28 trappe skridt, 19 op og 19 ned. udført med hver arm. dvs: hver sæt består af i alt 10 ture. og 840 trappe skridt i alt.
Primary stabilizers: rotator cuff and scapular stabilizers

Neck harness 3xsomething something, 60s pause, pmw: thorakal bro hen over bænken x 30s
1 x 10kg x 15 - 1 x 10kg x 20 - 1 x 10kg x 25
Primary mover: Splenus capitis
Total vægt: 600 kg

Grip work:
6 captain of crush trainer reps (hver hånd) mellem alle sæt og øvelser.
Total reps: 210 reps hver arm eller 420 reps samlet
Total vægt: 9.450kg per hånd eller 18.900 i alt

- Som jeg skrev et par indlæg tilbage er jeg begyndt at eksperimentere med veganisme og indtil i Fredags, havde jeg ikke spist kød i ca 2 uger. Min indstilling til veganismen er sådan at jeg hverken vil lade den komme i vejen for at kunne deltage i sociale arrangementer, hvor der bliver serveret kød eller være til gene ved f.eks familie sammenkomster etc. hvor kokken skal stå og lave mad specielt til mig. Efter at have spist en dejlig omgang mørbrad i selskab med hele sviger familien grundet damens fødselsdag i fredags, lå jeg sammenkrøllet i et smerte helvede det meste af lørdagen og søndagen. Efter 10 år med IBS er det aldrig faldet mig ind at kød kunne være en trigger for udbrud, men det ser ud til at det er tilfældet. Derfor har nu taget et valg om at blive 100% veganer fra dags dato. I de to forgående uger hvor 90% af maden har været efter bogen og de resterene 10% har været æg og bacon, har jeg heller ikke haft andet end positive oplevelser med det, så nu bliver det sådan.

- Vågnede kl 21 igår aftes og sneg mig hen i den lokale fitness world omkring kl 02.00. En smule ensomt, men det passede mig helt fint. Ensomheden blev dog afbrudt af en pishamrende lækker lille lyshåret pige, med et par helt fantastiske glutes og dejliiiige læber, som valgte at det bedste sted at plante var lige ved siden af mig. Jeg klagede selvfølgelig. Uhh sikke glutes!

Tirsdag 10.11.15

Opvarmning: ca 30 minutter efterfølgende af:
Løbebånd 6.0 - 12.0 kmt: forlæns, baglæns & sidelæns gang & løb
Mobilitet: Nakke, traps, core, fingre, håndled, hamstrings, spinal flossing & foam rolling

Eksplosiv træning:
Cable power rows 10x3, 60-90s pause, pmw: Iron cross x 20
1 x 59 - 1 x 62.75 - 1 x 65.25 - 1 x 68 - 1 x 71.75 - 1 x 75.5 - 1 x 59 - 3 x 68
Primary movers: Rhomboids, trapezius, latissimus dorsi and posterior deltoid.
Total vægt: 1995.75 [- 7,5kg]

Power shrugs fra lav block 10x3, 60-90s pause, pmw: Cat camel x 10
10 x 90
Primary movers: Trapezius, levator scapulae, erector spinae
Total vægt: 2.700 kg [0]

Styrke træning:
Push ups 3xmax, 60-90s pause, Side liggende thorakalt twist x 10
13 - 15 - 13
Well that sucked!

Bulletproofing:
Neck harness 2 reps hver 30s i 10 min.
20kg x 42 reps
Primmary mover: Splenus capitis
Total vægt: 840 kg [+ 240kg]

Incline Y's m. 2-3s iso hold i toppen 5x10-12, 60-90s pause, pmw: Liggende nakke stræk x 45s
2 x 3kg x 12 - 1 x 4kg x 12 - 1 x 3kg x 12 - 1 x 4kg x 12
Primary mover: Lower trapezius
Total vægt: 408kg 232 [+ 176kg]

Unilateral overhead kb stair walk, 90-180s pause mellem sæt
1 x 12kg x 5 ture x to doubles og en single på hver arm [ 2-2-1 ]
1 x 16kg x 5 ture x 5 singles
1 x 12kg x 5 ture x 5 singles x double trin på vejen op
1 x 20kg x 3 ture x 3 singles
- Forklaring: Hver tur har i alt 28 trappe skridt, 19 op og 19 ned. udført med hver arm. dvs: Langsom bevægelse op og ned.
Primary stabilizers: rotator cuff and scapular stabilizers

Treadmill forward hand walking 3xmax tid, 60s pause
1 x 52s
1 x 32s
1 x 28s
- Inch worm / walk out på et løbebånd.

The gods envy us. They envy us because we’re mortal, because any moment may be our last. Everything is more beautiful because we’re doomed. You will never be lovelier than you are now. We will never be here again

CTSSP Wave 1, Day 1
Thursday 12.11:15
Pull & Core rotation

Explosive contrast work:
A1: Cable rows 5x3+F, 3-5RM, 45s rest
- 1:86kg - 2:87.25kg - 3:88.5kg - 4:86kg - 5:88.5kg - F:50kg x 30

A2: Cable power rows 5x3, 10-12RM, 120s rest, pmw: Iron cross x 20
- 1:59kg - 2:59kg - 3:59kg - 4:59kg - 5:59kg

B1: High kneeling cable rotations 5x3+F, 3-5RM, 45s rest
- 1:16kg - 2:16kg - 3:16kg - 4:16kg - 5:16kg - F:11kg x 30

B2: High kneeling medball side throws 5x3, 10-12RM, 120s rest, pmw: Cat camel x 10
- 1:4kg - 2:4kg - 3:4kg - 4:4kg - 5:4kg

Bulletproofing:
Neck harness 3 reps every 30s for 5 min x 3, 90s-180s rest, pmw: Overhead broomstick dislocations x 10
- 1:20kg[4.5min] - 2:15kg[5min] - 3:10kg[5min]

Unilateral overhead single step kettlebell stair walk 2x5 trips, 90-180s rest
- 1:12kg - 2:16kg

Unilateral overhead double step kettlebell stair walk with 2 sec isometric high knees 1x5 trips
- 1:12kg

Very slow and controlled turkish get up with 10sec side plank, 5x1, 60-90s rest, pmw: Lying neck stretch x 45s
- 1:8kg - 2:8kg - 3:8kg - 4:8kg - 5:8kg

Hector: I've seen this moment in my dreams. I'll make a pact with you. With the gods as our witnesses, let us pledge that the winner will allow the loser all the proper funeral rituals.
Achilles: There are no pacts between lions and men.

CTSSP Wave 1, Day 2
Friday 13.11:15
Posterior chain & Vertical press

Explosive contrast work:
A1: Standing millitary press 5x3+F, 33-5RM, 45s rest
- 1:45kg - 2:45kg - 3:45kg - 4:45kg - 5:45kg - F:30kg x 14

A2: Push press from box 5x3, 10-12RM, 120s rest, pmw: Side lying thoracic twist x 10
- 1:40kg - 2:45kg - 3:40kg - 4:40kg - 5:40kg

B1: Floor deadlift 5x3+F, 45s rest
- 1:120kg[pro] - 2:120kg[Pro] - 3:120kg[Pro] - 4:120kg[Pro] - 5:120kg[Pro] - F:70kg x 30[Pro]
[Pro] = Pronated grip

B2: Band resisted Power KB swings 5x10, 10-12Rm, 120s rest, pmw: Iron cross x 20
- 1:20kg[1B] - 2:20kg[1B] - 3:20kg[1B] - 4:20kg[1B] - 5:20kg[1B]
[1B] = 1Band

Bulletproofing:
Very slow and controlled bottoms up turkish get up with 10s plank hold 10x1, 60-90s rest
1:8kg - 2:8kg - 3:8kg - 4:12kg - 5:12kg - 6:12kg - 7:12kg - 8:12kg - 9:12kg - 10kg

Grip work:
Cheap hand gripper 25 reps between all sets & exercises
- Not many lbs in these guys but after a while they begin to present a good deal of resistance and it's a nice change to the captain of crush grippers.

If they ever tell my story let them say that I walked with giants. Men rise and fall like the winter wheat, but these names will never die. Let them say I lived in the time of Hector, tamer of horses. Let them say I lived in the time of Achilles - Odysseus

CTSSP Wave 1, Day 3
Sunday 15.11:15
Pull & Anti rotation

Explosive contrast work:
A1: Cable rows 5x3+F, 3-5RM, 45s rest
- 1:86kg - 2:88.5kg - 3:89.75kg - 4:91kg - 5:92.25kg - F:50kg x 31

A2: Cable power rows 5x3, 10-12RM, pmw: Iron cross x 20
- 1:59kg - 2:59kg - 3:59kg - 4:59kg - 5:59kg

C: Standing pallof press 5x10+F with 3-5s isometric hold, 90s rest, pmw: Side lying thoracic twist x 10
- 1:25kg - 2:25kg - 3:25kg - 4:25kg - 5:25kg - F:20kg x 43s

Bulletproofing:
Neck harness 11x3 reps, 30s rest, pmw: Overhead broomstick dislocations x 10
- 20kg

Neck harness 11x5 reps, 30s rest, pmw: Overhead broomstick dislocations x 10
- 15kg

Neck harness 6x10 reps, 30s rest, pmw: Overhead broomstick dislocations x 10
- 10kg

Incline Y's with 2-3s iso hold at end rom 3x10-12, 60-90s rest, pmw: Lying neck stretch x 45s
- 1:3kg - 2:4kg - 3:5kg

Unilateral overhead double step kettlebell stair walk with 2 sec isometric high knees 2x5 trips
- 1:12kg - 2:16kg

Grip work:
Wrist curls 5 reps between all sets & exercises
- 8kg

Men are haunted by the vastness of eternity. And so we ask ourselves: will our actions echo across the centuries? Will strangers hear our names long after we are gone, and wonder who we were, how bravely we fought, how fiercely we loved? - Odysseus

CTSSP Wave 1, Day 4
Sunday 17.11:15
Pull

Explosive contrast work:
A1: Cable rows 1033, 3-5RM, 45s rest
- 1:87.25 - 2:87.25 - 3:87.25 - 4:88.5 - 5:88.5 - 6:89.75 - 7:91 - 8:92.25 - 9:93.5 - 10:95

A2: Cable power rows 10x3, 10-12RM, pmw: Iron cross x 20
- 10 x 59

Explosive work:
Power shrugs from high blocks 10x3, 90s rest, pmw: Side lying thoracic twist x 10
- 1:90 - 2:90 - 3:90 - 4:90 - 5:90 - 6:92.5 - 7:92.5 - 8:92.5 - 9:95 - 10:95

Bulletproofing:
Neck harness 1,2 & 3 reps every 30s for 5 min, 90s rest, pmw: Overhead broomstick dislocations x 10
- 1:24kg[5min] - 2:20kg[5min] - 3:15kg[2.5min] - F.U.C.K your neck!

Botttom up kb turkish get up with 10s plank & overhead walk 10x1, 60s rest
1:8kg - 2:8kg - 3:8kg - 4:12kg - 5:12kg TGU & 8kg overhead walk - 6:12kg TGU & 8kg overhead walk.
- My hands and fingers where tinkling strangely at the end, so much I had to call it quits - F.U.C.K you hands and fingers!

Grip Work:
Reverse wrist curls 5 reps between all sets & exercises
- 7kg
- Initially it was a good weight. Not so much 2/3 of the way through. Began having a lot 4 reps sets instead of 5 due to the high volume. Next time it's 6kg.

Myrmidons! My brothers of the sword! I would rather fight beside you than any army of thousands! Let no man forget how menacing we are, we are lions! Do you know what's waiting beyond that beach? Immortality! Take it! It's yours! - Achilles

Thursday 19.11:15
Pull & Posterior chain

Explosive Contrast Work:
A1: Cable rows 10x3, 3-5RM, 45s rest
Primary Movers: Middle trapezius, Rhomboids Latissimus Dorsi, Teres major and Posterior Deltoid.
Secondary movers: Brachialis & Biceps brachii
- 1: 87.25kg - 2:87.25kg - 3:88.5kg - 4:88.5kg - 5:89.75kg - 6:91kg - 7:92.25kg - 8:93.5kg - 9:95kg - 10:96.25kg
Total Weight: 2.726.25kg

A2: Cable power rows 10x3, 10+RM, 120s rest, pmw: Iron cross x 20
- 10 x 59kg
Primary Movers: Trapezius, Rhomboids Latissimus Dorsi, Posterior Deltoid & Erector Spinae.
Secondary movers: Brachialis & Biceps brachii
Total Weight: 1.770kg

B1: BB glute bridge 10x3, 3-5RM. 45s rest
- 1:200kg - 2:200kg - 3:200kg - 4:200kg - 5:210kg - 6:220kg - 7:230kg - 8:240kg
- Skipped the last two sets as I was running out of time and wanted to get the neck extension in as well.
Primary movers: Gluteus Maximus, Erector spinae, Gastrocnemius, Soleus, Rectus abdominus, Hamstrings & Transverse Abdominus
Total Weigth: 5.100kg

B2: Explosive band resisted bw glute bridge 10x3, 10+RM, 120s rest, pmw: Side lying thoracic twist x 10
- 1:1B - 2:1B - 3:1B - 4:2B - 5:1B - 6:2B - 7:1B - 8:1B
b = band

Bulletproofing:
Neck harness alternating between 3 & 10 reps with 30s rest between for 5 min.
- 3 rep sets: 20kg kb
- 10 rep sets: 15kg plate
Primary mover: Splenius Capitis
Total Weight: 1.110kg

Grip Work:
5 captain of crush trainer reps (ea) between all sets and exercises.
1 Captain of crush Nr:1 rep every other sets between all exercises.
Total weight of Trainer: 4.275kg each hand
Total weight of Nr.1: 565kg each hand

- Pulling is priority number one along side grip and neck strength, which is why they are almost always present.
- Push, Quad dominant, Core (rotation, anti rotation, flexion & anti flexion) Vertical push & posterior chain are also important, but they will mostly be accompanied with a pulling motion.
- I have a very singular mindset and when I find something that works, I tend to stick to it until the very end and sometimes beyond. As can be seen by the log entries, cable rows are in the lime light atm and as long as I can progress, both in the strength portion and the explosive portion as well, I'm unlikely to change it. When I begin to stagnate I'll either change the order of the contrast exercises or replace it completely for something new that will get all the attention of the cable rows.

Currently weighing in at 78.5kg.