Ny på sitet, som jeg primært at tænk mig at bruge til at logge træningen. Jeg har logget andetsteds gennem en længere periode, men da forummet her blomstre af liv har jeg altså valgt at give dét en chance.

Min oprindelige introduktion til calisthenics var Frank medrano i videoen herunder som stadig er en af mine favorit motivations videoer.
http://www.youtube.com/watch?v=5IP5WV4L9Bc

Træningen er delt op i følgende elementer.
Skill, Movement, pull, push, core, legs & statiks

Søndag 061013

Skill: 1 leg frog stance mellem alle sæt og øvelser

Pull: Neutral grip Pull up ladder
1/2/3/4/5/6/7
7/6/5/4/3/2/1
1/3/5/5
7/5/3/1
- Pause fordeling: 10s pr rep.
Total: 86

Push: Wall cast
5, 5, 5

Core: Straight arm parallel bar L-sit swings/ straight leg raise til vandret
10, 10, 10

Legs: lateral squat
30, 30, 30

Static: Front lever alternating semi tuck
20, 20, 20

Animal movement: kangaroo jump with push up
15, 15, 15

Velkommen på sitet

Grumpy skrev:Velkommen på sitet

Tak

Mandag 071013

AR træning

Skill: 1 leg frog stance mellem alle sæt og øvelser

Pull: Smal proneret greb pull ups
8, 9

Push: Diamond push ups under maven
13, 15

Core: Front plank
120s, 120s

Legs: Air squat
60, 55

Static: supported handstand holds
40s, 40s

Animal movement: Bear crawl
110 skridt x 2

Onsdag 091013

Skill: Alternating 1 leg frog stance mellem alle sæt og øvelser
- fokus på at holde balancen mellem skiftende.
- Formål: frit stående håndstand og planche

Pull: skulder bredde pronated pull ups ladder
1/2/3/4/5/6/5
8/7/6/5/4/3/2/1
- 10s pause pr rep

Push: ring push ups, feet elevated
17, 16

Core: Side plank
60s, 60s

Legs: forward walking lunges
40, 40

Static: straight arm full L-sit, på træ piller
15s, 15s

Lørdag 121013

Skill: 1 leg frog stance mellem alle sæt og øvelserne i første runde.
- 10s kontrol pr ben

Pull: Smal supineret pull up ladder
1/2/3/4/5/6/7/8/9
1/3/5/7
7/5/3/1
total: 77 stk
- 10s pause pr rep

Push: Ring crawl push ups
12, 12, 10

Core: Alternating straight arm knee ups
40, 40, 40

Legs: Backward lunges
40, 40, 40

Static: Front lever alternating semi tuck
10, 10

Animal movement: Backward bear crawl
2 x 110 skridt

Mandag 141013

Skill: 1 leg frog stance mellem alle øvelser og sæt i første runde.
10s kontrol pr ben

Pull: Nuetral grip ½ rom pull ups, nedre del
8, 8, 8

Push: Ring dips
10, 10, 10

Core: Rotating plank
3.15m, 3.15m, 2m
- 15s rotation

Legs: Partner pistols
6, 5, 5

Static: Håndstand holds
45s, 45s, 35s

Animal movement / movement flow: Four point base change
10 rotationer, 10 (hver retning)

Fredag 181013

Skill: dobbelt tap frog stance mellem alle sæt og øvelser i første to runder.

Pull: Alternating pull ups
1 x Smal proneret, bred proneret, smal supineret, neutral, mix greb & proneret mountain climbers x 4

Push: Archer ring push ups
10, 10, 10, 8
- Press fra torso!

Core: Hanging L-sit
4 x 10s

Legs: Squat jumps
10, 10, 10, 10

Søndag 201013

Runde 1+2

Skill: Dobbelt tap frog stance mellem alle sæt og øvelser

Pull: Ring pull ups
8, 10

Push: Regular push ups
20, 20

Core: Ring knee ups
15, 15

Legs: Rolling pistols
7, 7

Static: 3 point front plank
60s, 60s
- stabilisering på én fod

Animal movement/movement flow: Sideways bear crawl
2 x 60m

Runde 3+4

Pull + push combi: 5 min af: 1 Pull up + 2 push up
17, 16
- 17 pull ups + 34 push ups, 16 pull ups + 32 push ups

Core + Legs: 5 min af: 10s Stående knee ups/running knee ups + 10 air squats
6 runder, 6 runder
- 2 x 60s knee ups + 120 squats

Mandag 211013

2 runder af:

Pull + push combi: 5 min of: 2 inverted ring rows + 1 ring dips
10, 10 rounds
- 40 rows + 20 dips

Core + Legs combi: 5 min of: 10 Straight arm ring alternating knee ups + 5 squat jumps
8, 6 runder
- 140 knee ups + 70 squat jumps

Static + Movement flow: 5 min of: 5s Front lever + 10 leg kick throughs
6, 5 runder
- 55s FL + 110 kick troughs
- Stærk i FL idag, knæende bag baren hele tiden. Legede med at strække benene hvilket gik udemærket.

Lørdag 261013

Pull!

Pull + Push combi: 5 min round of: 1 Ring pull up & 2 push up
20 rounds:
20 pull ups
40 push ups

Pull + Leg combi: 5 min round of: 1 Ring pull up & 5 Air squat
14 rounds:
14 pull ups
70 squats

Pull + Core combi: 5 min round of: 1 Towel pull ups & 3 straight arm ring knee ups
10 rounds:
10 pull ups
30 Knee ups

Pull + static combi: 5 min round of: 1 Ring pull up & 10s handstand holds
9 rounds:
9 pull ups
90s handstand hold

Pull + Movement flow/animal movement combi: 1 Towel pull up & 1 Bear crawl wide lane
7 rounds:
7 pul ups
7 lanes

Total:
60 pull ups
40 push ups
70 air squats
30 knee ups
90s handstand holds
7 lane bear crawl

Søndag 271013

Push!

Push + pull combi: 5 min round of: 3 push ups & 1 ring pull up
16 rounds:
48 push ups
16 pull ups

Push + Leg combi: 5 min round of: 3 push ups & 5 Air squat
12 rounds:
36 push ups
60 air squats

Push + Core combi: 5 min round of: 3 push ups & 3 straight arm ring knee ups
11 rounds:
33 push ups
33 knee ups

Push + static combi: 5 min round of: 3 push ups & 10s handstand holds
10 rounds:
30 push ups
100s handstand holds

Push + Movement flow/animal movement combi: 3 push ups & 1 Bear crawl wide lane
6 rounds:
18 push ups
6 bear crawl lanes

Total:
165 push ups
16 pull ups
60 air squats
33 knee ups
100s handstand holds
6 lanes BC

Tirsdag 291013

Core!

Core + Pull Combi:5 min round of: 3 Ring knee ups & 1 Towel pull up
11 rounds:
33 knee upa
11 pull ups

Core + Push combi:5 min round of: 3 Ring knee ups & 3 push ups
11 rounds:
33 knee ups
33 push ups

Core + Legs combi:5 min round of: 3 ring knee ups & 5 air squats
10 rounds:
30 knee ups
50 squats

Core + Static combi:5 min round of: 3 towel hang knee ups & 10s handstand holds
8 rounds:
24 knee ups
80s handstand hold

Core + movement flow/animal movement:5 min round of: 3 Ring knee ups & 1 wide lane bear crawl
6 rounds:
18 knee ups
6 lanes bear crawl

Total:
138 knee ups
11 pull ups
33 push ups
50 squats
80s handstand hold
6 wide lane bear crawls

Torsdag 311013

Legs!

Legs + pull combi: 5 min round of: 5 air squats & 1 ring pull up
16 rounds:
80 Air sqauts
16 pull ups

Legs + Push combi: 5 min round of: 5 air squats & 3 push ups
14 rounds:
70 squats
42 push ups

Legs + core combi: 5 min round of: 5 air squats & 3 ring knee ups
11 rounds:
55 squats
33 knee ups

Legs + static combi: 5 min round of: 5 air squats & 10s handstand hold
10 rounds:
50 squats
100s handstand

Legs + movement flow / animal movements: 5 min round of: 5 air squats & 1 wide lane bear crawl
6 rounds:
30 squats
6 bear crawl lanes

Total:
285 squats
16 pull ups
42 push ups
33 knee ups
100s handstand hold
6 lanes bear crawl

ugentlig update:

103 pull ups
280 push ups
465 air squats
234 ring knee ups
370s handstand hold
25 wide lanes bear crawl.

Fredag 011113

Static!

Static + pull combi: 5 min round of: 1 ring pull up & 10s handstand hold
9 rounds:
90s handstand
9 pull ups

Static + push combi: 5 min round of: 3 push ups & 10s handstand hold
8 rounds:
80s handstand hold
24 push ups

Static + legs combi: 5 min round of: handstand hold & air squat
8 rounds:
80s handstand hold
40 squats

Static + core combi: 5 min round of: 10s handstand hold & 3 ring knee ups
7 rounds:
70s handstand hold
21 knee ups

Static + movement flow / animal movement combi: 10s handstand hold & 1 WL bear crawl
4 rounds:
40s handstand hold
4 WL bear crawl

Total:
360s handstand hold
9 pull ups
24 push ups
40 air squats
21 knee ups
4 WL bear crawl

Lørdag 021113

Pull! Skin the cat, tucked første halvdel, straight leg på tilbage vejen.

Pull + Push combi: 5 min round of: 1 ring skin the cat & 2 diamond push ups
9 rounds:
9 STC
18 diamond push ups

Pull + Core combi: 5 min round of: 1 ring STC & 5 rygbøjninger
9 rounds:
9 STC
45 rygbøjninger

Pull + leg combi: 5 min round of: 1 ring STC & 6 lateral squats
6 rounds:
6 STC
36 lateral squats

Pull + static combi: 5 min round of: 1 ring STC & 5s tucked ring front lever
6 rounds:
6 STC
30s front lever

Pull + movement flow / animal movement: 5 min round of: 1 ring STC & 1 WL Sideways bear crawl
5 rounds:
5 STC
5 WL sideways bear crawls

Total:
35 STC's
18 diamond push ups
45 rygbøjninger
36 lateral squats
30s front lever
5 WL sideways bear crawl

Mandag 041113

Push!

Push + pull combi: 5 min round of: 3 diamond push ups & 2 ring skin the cats, ½ tuck.
6 runder:
18 push ups
12 STC

Push + core combi: 5 min round of: 3 diamond push ups & 5 rygbøjninger
12 rounds:
36 push ups
60 rygbøjninger

Push + Leg combi: 5 min round of: 3 diamond push ups & 6 lateral squats
10 rounds:
30 push ups
60 lateral squats

Push + Static combi: 5 min round of: 3 diamond push ups & 5s ring front lever tuck pos.
8 rounds:
24 push ups
40s front lever

Push + movement flow/animal movement: 5 min round of: 3 diamond push ups & 1 WL bear crawl
6 rounds:
18 push ups
6 WL bear crawls

Total:
126 push ups
12 stc
60 rygbøjninger
60 lateral squats
40s front lever
6 WL sideways bear crawl

Onsdag 061113

Core! Rygbøjninger

Core + Pull combi: 5 min round of: 5 rygbøjninger & 1 ring STC ½ tuck
8 rounds:
40 rygbøjninger
8 STC's

Core + push combi: 5 min round of: 5 rygbøjninger & 3 diamond push ups
12 rounds:
60 rygbøjninger
36 push ups

Core + Static combi: 5 min round of: 5 rygbøjninger & 5s ring front lever tuck pos.
8 rounds:
40 rygbøjninger
40s front lever

Core + Movement flow/animal movement: 5 min round of: 5 rygbøjninger & 1 WL sideways bear crawl
7 rounds:
35 rygbøjninger
7 WL sideways bear crawls

Generel conditioning: 5 min round of: kettlebell swings, 16kg.
100 stk.

Core + Ben måtte udgå da jeg har stødt knæet temmelig kraftigt igår.

Total:
175 rygbøjninger
8 STC's
36 push ups
40s front lever
7 WL SW bear crawl

Front lever og back lever leg.

Fredag 081113

Grundet det stødte knæ jeg pådrog mig i tirsdags og at jeg ikke kan holde til at køre en statisk centret workout med FL i centrum, begyndte jeg en ny Pull omgang.

Pull: Ring pull ups x 2

Pull + push combi: 5 min round of: 2 ring pull ups & 4 staggered push ups
9 runder:
18 pull ups
36 push ups

50 kettlebell swings a 16kg iført elevation mask.

Pull + Movement flow / animal movement combi: 5 min round of: 2 ring pull ups & 1 wd baglænds bear crawl
6 rounds:
12 pull ups
6 wd lanes bear crawl

Pull + Leg combi: 5 min round of: 2 ring pull ups & 5 ring hamstring curls
7 rounds:
14 pull ups
35 hamstring curl

Pull + static combi: 5 min round of: 2 ring pull ups & 10s 3 point plank (pr arm.)
6 rounds:
12 pull ups
60s planke

Pull + core combi: 5 min round of: 2 ring pull ups & 10s hip forward L-sit
7 rounds:
14 pull ups
70s L-sit

50 kettlebell swings a 16kg iført elevation mask.

Total:
70 pull ups
36 push ups
6 wd baglænds bear crawl
35 hamstring curls
60s 3 point plank
70s hip forward L-sit
100 kb swings

Mandag 111113

Push: Staggered push ups
5 min rounds

Push + pull combi: 4 stag push ups & 2 ring pull ups
11 rounds:
44 push ups
22 pull ups

Push + Core combi: 4 Stag push ups & 10s 3 point plank on hands
6 rounds:
24 push ups
60s 3p plank

Push + Leg combi: 4 stag push ups & 5 ring hamstring curls
7 rounds:
28 puh ups
35 hamstring curls

Push + Static combi: 4 stag push ups & 10s Hip forward L-sit tuck
6 rounds:
24 push ups
60s L-sit

Push + movement flow / animal movement: 4 stag push ups & 1 WL backwards bear crawl
5 rounds:
20 push ups
5 WL backwards BC

Total:
140 push ups
22 pull ups
60s 3p plank
35 hamstring curls
60s L-sit
5 backwards bear crawl

Onsdag 131113

Pull: Recline/inverted rows

Alle runder iført elevation mask!

Pull + push combi: 5 min round of: 3 belt rows & 4 ring push ups
8 rounds:
24 rows
32 ring push ups

Pull + Core combi: 5 min round of: 4 belt rows & 5 ring jack knifes
9 rounds:
36 rows
45 jack knifes

Pull + leg combi: 5 min round of: 3 ring rows & 3/6 rolling pistols
6 rounds:
18 ring rows
18/36 rolling pistols

Pull + static combi: 5 min round of : 3 ring rows & 10s frog stance
7 rounds:
21 rows
70s frog stance

Pull + movement flow combi: 4 ring rows 4/8 4point base change
6 rounds:
24 rows
24/48 base changes

Total:
123 recline/inverted rows
32 ring push ups
45 ring jack knifes
18 rolling pistols
70s frog stance
24 base changes

Finisher: 5 min Squat thrust
10kg skive
30, 22, 20, 10
Total : 84