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Bulg split squat x 10kg vest
10
12
10


Vertical press x 12kg
12
12

GD iron gripper x 36kg
14
14

Gd iron gripper 47kg
1
1
1
1

Ring rows x 10kg vest + 5 liter vand i taske
20
20
18
18
15

Ring facepulls x bw
15
15
16

Curls x 10kg
18

GD iron gripper x 25kg
40
40
40

Pronated wrist curls x 6kg
20
20

Week 1 of ground control program
Day 1

Strength - Strength endurance, isometrics, core stability

A1: Deadlift 4x6, [RPE 8] tempo: 1/3/x
90kg

A2: Banded glute bridge 4x10
Small glute band

B1: Close grip BP 3x6 [RPE 8] 1/2/x
50kg

B2: Band pull aparts 3x10 [RPE 7] 1/3/0
Sort band

C1: Bent over single arm db row 3x8 [RPE 8] 1/3/x
17.5 - 20 x 2

C2: Scap push up 3x12
Bw

Farmers walk 4x45s [RPE 9]
17.5 - 20x3

Anterior/posterior neck isometrics på swizz ball 4x45s hver vej

Week 1 of Ground control program
Day 2

Strength - Strength endurance, isometrics, core stability

A1: Zercher squat 4x10 [RPE 8] 1/3/x
40
40
50
50

A2: Side lying clamshell 4x8 1/3/0
glute band

B1: Close grip incline bench press 3x6 [RPE 8] 1/3/x
50
60
60

B2: Band face pulls 3x10 1/3/0
rødt band

C1: Pull ups 3x8 [RPE 8] 1/3/x
7
7
5

C2: Ywt's 3x10 1/3/0
2kg x 5
2kg x 5
2kg x 5

Anarobic threshold conditioning - tabata 2:1 ratio
20s battleropes 10 seconds rest: 4 mintues total for 5 rounds
1 runde

GD iron gripper 2x10 [RPE 8] 1/3/x
25kg
36kg

Week 1 of ground control program
Day 3

A1: Roma dødløft 4x6 [RPE 8] 1/3/x
60
60
60
60

A2: Band pull through 4x8 [RPE 7] 1/3/x
Gult band

B1: Seated landmine press 3x6 [RPE 8] 1/3/x
10
11.25
12.5

B2: TRX scarecrows 3x8 [RPE 7] 1/3/x
Bw

C1: Seal rows 3x8 [RPE 8] 1/3/x
7.5
10
12.5

C2: Band t-spine row 3x10 [RPE 7] 1/3/0

Briefcase carry w/ opp side lateral band resistance neck iso: 2x90s hver side [RPE 9]
20 + rødt band
24 + rødt band

Alactic speed endurance - kettlebell emom
10 swings, staggered stance emom for 10 min
20kg

Week 2 of ground control program
Day 1

Strength - Strength endurance, isometrics, core stability

A1: Deadlift 4x5, [RPE 9] tempo: 1/5/x
80
80
80
80

A2: Banded glute bridge 4x10
Small glute band

B1: Close grip BP 3x5 [RPE 8] 1/5/x
50kg
50
50

B2: Band pull aparts 3x10 [RPE 7] 1/3/0
Sort band

C1: Bent over single arm db row 3x6 [RPE 9] 1/5/x
17.5
20
20

Farmers hold 5x90s [RPE 9]
17.5
17.5
17.5
17.5
20

Anterior/posterior neck isometrics på swizz ball 5x45s hver vej

Week 2 of Ground control program
Day 2

Strength - Strength endurance, isometrics, core stability

A1: Ben press 5x5 [RPE 8] 1/5/x
60
62.5
65
67.5
70

A2: Side lying clamshell 4x8 1/3/0
glute band

B1: Close grip incline bench press 3x5 [RPE 8] 1/5/x
60
62.5
62.5

B2: Band face pulls 3x10 1/3/0
Gult band

C1: Pull ups 3x6 [RPE 8] 1/5/x
6
6
6
- flere pauser undervejs.

Maskine rows 5x5 1/5/x
10
12.5
13.75
15
15

Anarobic threshold conditioning - tabata 2:1 ratio
20s battleropes 10 seconds rest: 4 mintues total for 5 rounds
2 runder

Week 2 of ground control program
Day 3

A1: Roma dødløft 4x5 [RPE 9] 1/5/x
50
60
60
62.5

A2: Band pull through 4x8 [RPE 7] 1/3/x
Gult band

B1: Seated landmine press 3x5 [RPE 9] 1/5/x
12.5
13.75
13.75

B2: TRX scarecrows 3x8 [RPE 7] 1/3/x
Bw

C1: Seal rows 3x6 [RPE 9] 1/5/x
10
12.5
12.5

C2: Band t-spine row 3x10 [RPE 7] 1/3/0

Alactic speed endurance - kettlebell emom
10 swings, staggered stance emom for 10 min
20kg

GD iron Gripper 1/5/x
25kg x 5

GD iron gripper 1/5/x
25kg x 5

Week 3 of ground control program
Day 1

Strength - Strength endurance, isometrics, core stability

A1: Deadlift 3x5, [RPE 10] tempo: 1/3/x
90
92.5
97.5

A2: Banded glute bridge 4x10
Small glute band

B1: Close grip BP 3x5 [RPE 10] 1/3/x
60
62.5
65

B2: Band pull aparts 3x10 [RPE 7] 1/3/0
gult + grønt band

C1: Bent over single arm db row 3x6 [RPE 10] 1/3/x
20
22.5
25

Farmers hold 4x45s [RPE 10]
30
32.5
35
35

Anterior/posterior neck isometrics på swizz ball 2x45s hver vej

GD Iron gripper 1/5/x
25kg x 5

GD Iron gripper 1/5/x
25kg x 5

Week 3 of Ground control program
Day 2

Strength - Strength endurance, isometrics, core stability

A1: Ben press 3x5 [RPE 10] 1/3/x
80
100
110

A2: Side lying clamshell 4x8 1/3/0
glute band

B1: Close grip incline bench press 3x5 [RPE 10] 1/3/x
50
50
52.5

B2: Band face pulls 3x10 1/3/0
Gult band

C1: Pull ups 3x6 [RPE 8] 1/5/x
6
6
6
- ingen pauser undervejs

Anarobic threshold conditioning - tabata 2:1 ratio
20s battleropes 10 seconds rest: 4 mintues total for 5 rounds
2 runder

GD Iron gripper 1/5/x
25kg x 5

GD Iron gripper 1/5/x
25kg x 5

Week 3 of ground control program
Day 3

A1: Roma dødløft 3x5 [RPE 10] 1/3/x
65
70
72,5

A2: Band pull through 3x8 [RPE 7] 1/3/x
Gult band

B1: Seated landmine press 3x5 [RPE 10] 1/3/x
13.75
15
15

B2: TRX scarecrows 3x8 [RPE 7] 1/3/x
Bw

C1: Seal rows 3x6 [RPE 10] 1/3/x
15 / 50
20 / 60
25 / 70

C2: Band t-spine row 3x10 [RPE 7] 1/3/0
Grønt band

Alactic speed endurance - kettlebell emom
10 swings, staggered stance emom for 10 min
28kg

Suitcase famers walk 2x90s each side
18kg
18kg

GD iron Gripper 1/5/x
25kg x 5

GD Iron gripper 1/3/x
25kg x 8

Week 4 of ground control program
Day 1

Strength - Strength endurance, isometrics, core stability

A1: Deadlift 3x6, [RPE 10] tempo: 1/3/x
90
95
100

A2: Banded glute bridge 4x10
Small glute band

B1: Close grip BP 3x6 [RPE 10] 1/3/x
60
60
60

B2: Band pull aparts 3x10 [RPE 7] 1/3/0
grønt band

C1: Single arm machine row 3x6 [RPE 10] 1/3/x
20
25
27,5

Farmers hold 4x30s [RPE 10]
32.5
35
37.5
40

GD iron Gripper 1/3/x
25kg x 8

Week 4 of Ground control program
Day 2

Strength - Strength endurance, isometrics, core stability

A1: Ben press 3x6 [RPE 10] 1/3/x
90
100
110

A2: Side lying clamshell 3x8 1/3/0
glute band

B1: Close grip incline bench press 3x6 [RPE 10] 1/3/x
50
52.5
52.5

B2: Band face pulls 3x10 1/3/0
Gult band

C1: Pull ups 3x6 [RPE 8] 1/3/x
6
6
6
- ingen pauser undervejs

C2: Supine Y'W'T's 3x5, 1/3/0
2kg
2kg
2kg

Reverse plank with iso neck harness hold 2x30s
5kg
10kg

GD Iron gripper 1/3/x
25kg x 8

GD Iron gripper 1/3/x
25kg x 8

Week 4 of ground control program
Day 3

A1: Roma dødløft 3x6 [RPE 10] 1/3/x
65
75
80

A2: Band pull through 3x8 [RPE 7] 1/3/x
Gult band

B1: Seated landmine press 3x6 [RPE 10] 1/3/x
15
15
15

B2: TRX scarecrows 3x8 [RPE 7] 1/3/x
Bw

C1: Seal rows 3x6 [RPE 10] 1/3/x
60
60

C2: Band t-spine row 3x10 [RPE 7] 1/3/0
Grønt band

havde ikke mere tid.

GD Iron gripper 1/3/x
25kg x 8

Derudover:
Morgen træning 9-1030
Eftermiddags træning 12:30-1400
Aften træning 17-1930

Dagens mad indtag:
Morgenmad:
1 bolle med peanut B & jelly
Halv skål havregryn m. rosiner

Snack 1:
P shake
Håndfuld nødder

Snack 2:
2 rygbrøder med pålæg

Snack 3:
P shake
Hånfuld andre nødder

Måldtid 2:
5-6 kartofler
1½ vegansk skinke snitzel

Snack 3:
750g yoghurt

Snack 4:
2 rugbrøder med pålæg

Week 5 of ground control program
Phase 2
Day 1

A1: Staggered stance trap bar deadlift 4x5 [RPE 8] T:2/3/x
100
100
110
110

A2: Banded clamshell 4x8 [RPE 7] t:2/1/1
Small glute band

B1: Dumbell glute bridge floor press 3x6 [RPE 8] t:2/0/x
22.5
25
30 (4)

B2: TRX scarecrows 3x8 [RPE 7] T:2/1/2
Bw

C1: Low cable row 3x6 [RPE 8] t:2/2/x
65
67.5
67.5

C2: Scap pull up 3x8 [RPE 7] T:2/2/2
Bw

Neck bridge iso hold 2x 45s
Bw
bw

GD Iron Gripper 1/3/x
25kg x 8

GD Iron Gripper 1/3/x
25kg x 8

Week 5 of ground control program
Phase 2
Day 2

A1: Zercher good morning 4x5 [RPE 8] T:2/0/x
50
55
60
75

A2: Band TKE 4x10 [RPE 7] T:2/2/2
Gult band

B1: Landmine punch press / press med thorakal rotation of fuld extension 3x6 [RPE 8] T:2/0/x
20
22.5
25

B2: Band facepulls 3x10 [RPE 7] T:2/2/2
Rødt band

C1: Bent over BB row 3x6 [RPE 8] T:2/1/x
40
45
50

C2: prone swimmer 3x10 [RPE 7]
Bw
1.25
1.25

Pallof press 3x10 [RPE 8] T:2/2/2
5
6.25
7.5

GD Iron Gripper 1/3/x
25kg x 8

GD Iron Gripper 1/7/x
25kg x 4

Week 5 of ground control program
Phase 2
Day 3

A1: Unilateral benpres 4x5 [RPE:8] T:21x
20 + 20kg slæde
30
35
40

A2: Hamstring curls på swizz ball 4x8 [RPE:7] T:222
Fik 1 sæt og 4 reps på andet inden jeg exploderede i et raserianfald og sparkede bolden af helvedes til. Den og alt andet i det møg center er enten i stykker eller skævt.

B1: Unilateral db floor press 3x6 [RPE:8] T:21x
22.5
25
27.5

B2: Band pull apart 3x10 [RPE:7] T:222
Grønt band

C: Weighted YWT 3x8 [RPE:7] T:222
1.25
1.25

Fik gips på armen for et par dage siden efter at have fået en fraktur eller to i en af håndleds knoglerne, så var noget handikappet i press øvelsen.

GD Iron Gripper 1/7/x
25kg x 4

GD Iron Gripper 1/7/x
25kg x 4

Week 6 of ground control program
Phase 2 - strength endurance, isometrics, core stability
Day 1

A1: Staggered stance trap bar deadlift 3x5 [RPE 9] T:20x
110
112.5
115

A2: Banded clamshell 3x8 [RPE 7] T:211
Small glute band

B1: Dumbell glute bridge floor press 3x5 [RPE 9] T:20x
25
27.5
30

B2: TRX scarecrows 3x8 [RPE 7] T:212
Bw

C1: Low cable row 3x5 [RPE 9] T:22x
65
67.5
70

C2: Scap pull up 3x8 [RPE 7] T:222
Bw

Neck bridge iso hold 2 x 45s
Bw
bw

DB hub hold max tid
7kg x 32s ventre | 46s højre

GD Iron Gripper T:17x
25kg x 4

Week 6 of ground control program
Phase 2
Day 2

A1: Zercher good morning 3x4 [RPE 9] T:2/0/x
80
80
80

A2: Band TKE 3x10 [RPE 7] T:2/2/2
Gult band

B1: Landmine punch press / press med thorakal rotation of fuld extension 3x5 [RPE 9] T:2/0/x
25
25
25

B2: Band facepulls 3x10 [RPE 7] T:2/2/2
Rødt band

C1: Bent over BB row 3x5 [RPE 9] T:2/1/x
42.5
47.5
52.5

C2: prone swimmer 3x10 [RPE 7]
1.25
1.25
1.25

Pallof press 3x10 [RPE 8] T:2/2/2
5
7.5
7.5

DB hub hold 8kg
39s venstre | 51s højre

GD Iron Gripper 1/7/x
25kg x 4

GD Iron Gripper 1/7/x
25kg x 4