spede's workout log

Post your workouts
spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Sat May 12, 2012 3:47 am

MAY 7

rest


-----------------

MAY 8

BB squat clean & press technique
40kg x 3
50kg x 3
60kg x 3
70kg 1-1-1

BB clean
70kg, 3 x 5

front squat (ATG)
60kg, 3 x 5

chin up
2 x 10

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Sat May 12, 2012 3:52 am

MAY 9

rest

---------------

MAY 10

boxing sparring
4 x 2min

submission wrestling sparring
5 x 3min

MMA sparring
3 x 1min
1 x 3min

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Sun May 13, 2012 7:02 am

MAY 11-12

off


---------------------------------


MAY 13

bouldering
60min

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Wed May 16, 2012 11:52 pm

MAY 14

off


---------------------------------

MAY 15

ring MU
9 x 3

boxing sparring
3 x 2min

BB squat clean & press
60kg, 6 x 2

alternating:
burpee x 10
st up x 10
3 rounds


-------------------------------------

MAY 16

bench press
60kg, 3 x 10

front squat
60kg, 3 x 6

chin up
3 x 10

KAWR
3 x 10

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Sat May 19, 2012 8:19 pm

MAY 17

off

---------------------

MAY 18

rock climbing day

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Sun May 20, 2012 7:20 am

MAY 19

off


-----------------

MAY 20

front squat
50kg, 2 x 5
70kg, 2 x 5

weighted CU
BW x 5
20kg, 5 x 5

BB press
40kg, 3 x 10


back lever -> L-seat (gymnastic rings)
4 x 1

burpee x 20

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Mon May 21, 2012 7:06 am

MAY 21

KB snatch
24kg, 3 x 10/arm

KB clean & press
24kg, 3 x 10/arm

KB swing
24kg x 30

ring dip
3 x 10

then:
sit up x 20
hanging leg raise x 8
russian twist 20kg x 20
side plank 1min/side
plank 1min

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Fri May 25, 2012 7:58 pm

MAY 22

running
30min

----------------------

MAY 23

rock climbing
3h

------------------------

MAY 24-25

off/rest

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Mon May 28, 2012 7:00 am

MAY 26

warmup: KB lifts
workout:

BB squat clean & press
40kg, 3 x 2
50kg, 3 x 2
60kg, 3 x 1
70kg, 3 x 1

BB truster
50kg, 2 x 5

weighted CU
20kg, 3 x 6

bench press
3 x 10

core circuit
3min

-----------------------

MAY 27

light running
25min

-----------------------

MAY 28

bouldering
1h

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Fri Jun 01, 2012 8:43 pm

MAY 29

BW dip
5-10-15-20-25-20-15-10-5

chin up
10-9-8-7-6-5-4-3-2-1

------------------------------

MAY 30

rest


------------------------------

JUNE 1

sport climbing
2h 30min


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