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Week 6 of ground control program
Phase 2
Day 3

A1: Unilateral benpres 4x5 [RPE:9] T:21x
25 + 20kg slæde
35
45
50

A2: Hamstring curls på swizz ball 4x8 [RPE:7] T:222
bw/swizz ball

B1: Unilateral db floor press 4x5 [RPE:9] T:21x
25
27.5
30
32.5

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

C: Weighted YWT 3x10 [RPE:7] T:222
2kg
2kg
2kg

DB hub hold 2 x time
7kg x 40s venstre | 58s Højre
7kg x 42s venster | 58s Højre

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

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

Week 7 of ground control program
Phase 2
Day 1

A1: Staggered stance trap bar deadlift 3x5 [RPE 10] T:20x
112.5
115
117.5

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

B1: Dumbell glute bridge floor press 3x5 [RPE 10] T:20x
27.5
30
32.5

C1: Seal row 5x5 [RPE 10] T:22x
50
55
60
57.5
57.5

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

Neck bridge iso hold 2 x 45s
Bw
bw

DB hub hold max tid 9kg
29s ventre | 36s højre
21s venstre | 40s højre

GD Iron Gripper T:22x
25kg x 12

GD Iron Gripper T:22x
25kg x 12

Week 7 of ground control program
Phase 2
Day 2

A1: Zercher good morning 3x5 [RPE 9] T:2/0/x
80
82.5

- Mistede opspændet i slutningen af andet sæt og fik noget ubehag i lænden, så sprang 3 sæt over.

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
25.5
26.25

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

C1: Bent over BB row 4x5 [RPE 9] T:2/1/x
45
50
52.5
52.5

C2: prone swimmer 3x10 [RPE 7]
2.5kg x 4 reps efterfuldt af 6 x 1.25
1.25

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

DB hub hold 10kg
17s venstre | 35s højre
13s venstre 24s højre

GD Iron Gripper 22x
25kg x 12

GD Iron Gripper 22x
25kg x 12

Week 7 of ground control program
Phase 2
Day 3

A1: Unilateral benpres 3x5 [RPE:10] T:21x
30 + 20kg slæde
40
50

A2: Hamstring curls på swizz ball 4x8 [RPE:7] T:222
bw/swizz ball

B1: Unilateral db floor press 3x5 [RPE:9] T:21x
27.5
30
35

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

C: Weighted YWT 3x8 [RPE:7] T:222
2.5kg
2.5kg
2.5kg

DB hub hold 2 x time
8kg x 47s venstre | 1:20 Højre
8kg x 19s venster | 54s Højre

GD Iron gripper 22x
25kg x 12

Week 8 of ground control program
Phase 2
Day 1

A1: Staggered stance trap bar deadlift 3x5 [RPE 10] T:20x
115
117.5
120

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

B1: Dumbell glute bridge floor press 3x5 [RPE 10] T:20x
30
32.5
35

C1: Seal row 5x5 [RPE 10] T:22x
55
55
57.5
57.5
60

Plate hold for time:
20kg
23s venstre | 40s højre

GD Iron Gripper T:22x
25kg x 12

Glemte nakke og scap pull down.

GD Iron Gripper T:22x
25kg x 12

Week 8 of ground control program
Phase 2
Day 2

A1: Zercher good morning 3x5 [RPE 9] T:2/0/x
80
82.5

- i modsætning til sidst mistede jeg ikke opspændet, men fik forsat en underlig fornemmelse hen over lænden lige som sidst. Kan ikke rigtig identificere årsagen dertil. Føles ikke godt

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
25.5
27.5

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

C1: Bent over BB row 4x5 [RPE 9] T:2/1/x
50
52.5
52.5

C2: prone swimmer 3x10 [RPE 7]
2.5kg x 8 reps efterfuldt af 2 x 1.25
2.5

Pallof press 3x10 [RPE 8] T:2/2/2
7.5
10
10

GD Iron Gripper 25x
25kg x 10

GD Iron Gripper 25x
25kg x 10

Week 8 of ground control program
Phase 2
Day 3

A1: Unilateral benpres 3x5 [RPE:10] T:21x
35 + 20kg slæde
45
55

A2: Hamstring curls på swizz ball 4x8 [RPE:7] T:222
bw/swizz ball

B1: Unilateral db floor press 3x5 [RPE:9] T:21x
30
32.5
35

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

C: Weighted YWT 3x8 [RPE:7] T:222
2.5kg
2.5kg
2kg

Trap bar Seal row 4x5 [RPE7:] T21x
50
52.5
57.5
60

DB hub hold 2 x time 9kg db
29s venstre | 49 Højre
37s venster | 50s Højre

GD Iron gripper 25x
25kg x 10

GD Iron Gripper 25x
25kg x 10

Week of ground control program
Phase 3
Day 1

A1: staggered stance trap bar dødlølft 6x3 [RPE:8] T:20x
120
122.5
125
125

A2: Banded side lying clamshell 6x6 T:31x

B: DB glute bridge floor press 4x5 [RPE:8] T:20x
30
32.5
35
37.5

C: Seal row 3x6 [RPE:8] T:20x
55
60
65

D: Trap bar quater squat hold 3x3 x 10s
100
100
100

Hub hold 10kg
Vesntre 11s | højre 49s
Venstre 15s | Højre 33s

GD Iron Gripper 25x
25kg x 10

GD Iron gripper 25x
25kg x 10

Temperaturen i centret må have ligget på over 50 grader i dag. Elsker dét !

Week of ground control program
Phase 3
Day 2

A1: Benpress 6x3 [RPE:8] T:20x
142.5
150
152.5
155
157.5
160
(Vægten er ink. slæden på 22.5kg)

A2: TKE 6x10 [RPE:6-7] T:321
Gult band

Glute bridge db floor press 4x5 [RPE: 8] T:20x
32.5
35
37.5
40

TRX static row hold 3x5 x 10s
BW
BW

Pallof press 3x10
10 kg
10 kg
10 kg

GD Iron gripper T:25x
25kg x 10

GD Iron gripper t:11x
dag 1/7
25kg x 25

Week of ground control program
Phase 3
Day 3

A1: Trap bar dødløft 6x3 [RPE:8] T:20x
120
125
127.5
130
132.5
135

A2: Hamstring curls på swizz ball 6x6 [RPE:7] T:311
bw/swizz ball

Daru floor press 4x5 [RPE: 8] T:20x
22.5
27.5
30
32.5

Daru cable row 4x6 [RPE:8] T:20x
30
35
35
30

Scap pull down holds 3x5 x 10s [RPE:8]
40
50
60

Plate hold 2xmax tid
20kg plader
1: Venstre 29s | Højre 49s
2: Venstre 35s | Højre 35s

GD Iron gripper T:11x
dag 2/7
25kg x 25

GD Iron gripper T:11x
dag 3/7
25kg x 25

Week 10 of ground control program
Phase 3
Day 1

A1: staggered stance trap bar dødlølft 6x3 [RPE:8] T:20x
122.5
125
127.5
130
132.5
- 3 reps pr side. dvs 10 sæt total

A2: Banded side lying clamshell 6x6 T:31x
sort glute band elastik

B: DB glute bridge floor press 4x5 [RPE:8] T:20x
32.5
35
37.5
40

C: Seal row 3x6 [RPE:8] T:20x
60
60
65

D: Trap bar quater squat hold 3x3 x 15s
70
80
80

Plate hold for time:
15 kg plates x 1:15s

GD Iron Gripper t:11x
Day 4/7
25kg x 25

GD Iron Gripper t:11x
Day 5/7
25kg x 25

Week 10 of ground control program
Phase 3
Dag 2

A1: ben press 6x3 [RPE:9] t:20x
145
152.5
155
157.5
160
162.5

A2: tke &tee 3/3 x 10 t:321
Gult band

Glute bridge DB floor press 4x5 [RPE:9] t:20x
35
37.5
40
40
- gaffa tape med snart så der kan tapes mere vægt på.

Pallof press 3x10
10
10
10

Trx static row hold 3x5 x 10s
Bw
Bw
- knæ bøjet til 90 grader

GD Iron gripper t:11x
Dag 6/7
25kg x 25

GD Iron gripper t:11x
Dag 7/7
25kg x 25

[Tidligere set/rep setups]
25kg x 5 15x
25kg x 8 13x
25kg x 4 17x
25kg x 12 22x
25kg x 10 25x
25kg x 25 11x

Week of 10 ground control program
Phase 3
Day 3

A1: Trap bar dødløft 6x3 [RPE:8] T:20x
122.5
127.5
132.5

- Vågnede med en anne og lotte ankel, så kunne ikke rigtig presse mere ud af den end 3 sæt.

A2: Hamstring curls på swizz ball 6x6 [RPE:7] T:311
bw/swizz ball

B1: Daru floor press 4x5 [RPE: 8] T:20x
30
32.5
35
37.5

B2: TEE 4x6 T:222
Gult band

Daru cable row 4x6 [RPE:8] T:20x
22.5
22.5
22.5
22.5

Scap pull down holds 3x5 x 10s [RPE:8]
45
55
65

30 min udendørs gang

GD Iron gripper T:26x
dag 1/7
25kg x 8

GD Iron gripper T:26x
dag 2/7
25kg x 8

GD Iron gripper T:26x
dag 3/7
25kg x 8

Week 11 of ground control program
Phase 3
Dag 1

A1: ben press 6x3 [RPE:10] t:20x
150
157.5
162.5
165
167.5
170

A2: tke &tee 3/3 x 10 t:321
Gult band

Glute bridge DB floor press 4x5 [RPE:10] t:20x
37.5
40
40
40

Seal row 3x6 [RPE:8] T:20x
60
62.5
67.5

Trx static row hold 3x5 x 10s
Bw
Bw
Bw
- knæ bøjet til 90 grader

GD Iron gripper T:26x
dag 4/7
25kg x 8

60 min udendørs gang

GD Iron gripper T:26x
dag 5/7
25kg x 8

60 min udendørs gang