artinho's log

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artinho
Posts: 19
Joined: Thu Apr 09, 2015 1:39 pm

artinho's log

Postby artinho » Sun Apr 12, 2015 3:25 am

Hi from Switzerland!
Thanks for having me here. Looking forward to getting inspired by your WO log's. Any comments are welcome. Started 50 day plan this week.

Age: 37
Height: 197cm
Weight: 86kg

8. April / conditioning
ICT 1

9. April / strength
5/5/5/5 Hamstring Curs unilateral
5/5/5/5 Towel Pull-ups

8/8/8/8 assisted Pistols (on chair) +
6/6/5/5 assisted one-arm PU

8/8/8/8 Pike Press
12/12/12/12 Good Mornings 20kg

30/25/20 Calf raise 20kg

10/10/5/5/5 sec L-Sit

10. April / conditioning
EIT 1 in 21:07

11. April / strength
3x12 BW Split Squat +
3x12 DB Rows 15kg +

3x10 Hamstring Curls 3x10 +
3x10 Hindu PU +

3x12 Squat w/Military Press 5kg +
3x10 Twists 20kg +

4x20 Calf raise 20kg +

4x8 Roll-outs on knee
4x45 sec Plank


12. April / rest day
Joint mobility and stretching

Saludos
artinho
Last edited by artinho on Fri Apr 17, 2015 2:31 pm, edited 1 time in total.

artinho
Posts: 19
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Mon Apr 13, 2015 12:42 pm

13. April 2015 / Conditioning

5x Ring Pull-ups
10x Push-ups
15x BW Squats

12 rounds in 20 min

artinho
Posts: 19
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Tue Apr 14, 2015 1:31 pm

14. April 2015 - Explosive Strenght

8/8/8/8 Plyo Push-ups
12/12/12/12 Squat Jumps

5/5/5/5 Plyo Pull-ups
12/12/12/12 Jump Lunges

8/8/8/8 Clap Push-ups
10/9/8/6 Knee Tucks

8/8/8/8 Tree Stump Throw
5/5/5/5 Hanging Leg Raise

20/20/20/20 Jump Calf Raise
5x20m Hill Sprint

artinho
Posts: 19
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Wed Apr 15, 2015 12:52 pm

15. April 2015 - Conditioning

EIT 2

10x Burpees
50m Sprint
10x Push-ups
50x run back

8x in 15:38

artinho
Posts: 19
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Thu Apr 16, 2015 1:03 pm

April 16 2015 - Strenght

Lower Body Circuit
12x DL
12x Walking Lunges
12x Squat
3x w/15kg

Upper Body Circuit
8x Pull-ups
12x Hindu push-ups
15x MP 10kg
3x

Finisher
6/5/5/4 Toes to bar
15/15/15/15 Good Mornings 15kg
25/25/25/25 CR BW

artinho
Posts: 19
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Fri Apr 17, 2015 2:30 pm

17. April 2015 - Recovery

Joint Mobility
Stretching

artinho
Posts: 19
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Sat Apr 18, 2015 11:47 am

18. April 2015 - Conditioning

ICT 3 - Deck of Cards

Squat Thrusts
Push ups

in 36:41

artinho
Posts: 19
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Sun Apr 19, 2015 8:37 am

19. April 2015 - Conditioning

8k run
pace 5:10/km

artinho
Posts: 19
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Mon Apr 20, 2015 12:48 pm

20. April 2015 - Strength

Lower Body Circuit
12x DL
12x Walking Lunges
12x Squat
3x w/15kg

Upper Body Circuit
9/8/8 Pull-ups
12x Hindu push-ups
15x MP 10kg
3x

Finisher
5/5/5/5 Toes to bar
15/15/15/15 Good Mornings 15kg
30/30/30/30 CR BW

artinho
Posts: 19
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Wed Apr 22, 2015 1:19 pm

21. April 2015 - Conditioning

ICT 4

10x Burpees
10x Chinnies
10x Push-ups
10x Squats

10 rounds, no watch to stop time but intense anyway

22. April 2015 - Strenght

6x Divebombers
6x assisted Pistols
6x single leg curls

10 to 1 ladder Roll-out on knees
Tabata Plank


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