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 » Wed Jun 20, 2012 6:20 am

Pencil Neck wrote:Train harder!




HAHA I know. Training doesn't feel that good at the moment, apart from climbing.. But today's workout was nice!

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JUNE 17

sport climbing
3h

finisher:
only arms climbing



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

JUNE 18

off

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

JUNE 19

handstand technique
10min

BB snatch technique
20kg, 2 x 3
30kg, 2 x 3
40kg, 2 x 3
50kg, 6 x 1

deadlift (explosive)
80kg, 3 x 10

KB windmill
20kg, 3 x 6/arm


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

JUNE 20

handstand & HSPU work
15min

burpee (quality sets)
15 x 10
fast tempo, rest as needed

sit up ("kipping")
100 AFAP, time: 3:30

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

Re: spede's workout log

Postby spede » Thu Jun 21, 2012 3:01 am

JUNE 21

weighted CU
BW x 5
20kg x 5
25kg, 3 x 5
BW x 10

squat clean (ATG)
40kg x 6
50kg, 2 x 6
60kg, 2 x 6

clean
70kg, 2 x 5

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

Re: spede's workout log

Postby spede » Mon Jun 25, 2012 1:50 am

JUNE 22

running
10min

hill sprint
rest: walking back down
10 rounds, time: 21-23sec/sprint

cooldown:
light running
10min



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

JUNE 23-24

rest

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

Re: spede's workout log

Postby spede » Mon Jun 25, 2012 1:53 am

JUNE 25

weighted CU
BW x 5
20kg x 4
30kg x 3
32,5kg, 4 x 3
BW x 10

alternating:
KB swing (32kg)
burpee
reps: 21-15-9
time: 3:49

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

Re: spede's workout log

Postby spede » Tue Jun 26, 2012 2:27 am

JUNE 26

front squat(ATG)
40kg x 5
50kg x 5
60kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg x 1 (90°)
90kg x 1 (90°)
60kg x 5

clean pull
80kg x 5
100kg, 3 x 5

bench press
60kg x 10
80kg, 4 x 6

side plank1min/side
plank1min

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

Re: spede's workout log

Postby spede » Wed Jun 27, 2012 6:55 am

JUNE 27

sport climbing
2,5h

NOTE: Climbing is just awesome :mozilla_cool:

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

Re: spede's workout log

Postby spede » Sun Jul 01, 2012 8:15 am

JUNE 28

bouldering
1h

BB shoulder press
40kg, 3 x 10

BW dip
3 x 15

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

JUNE 29-30

rest

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

Re: spede's workout log

Postby spede » Sun Jul 01, 2012 8:27 am

JULY 1

warmup: BB stuff
workout:
squat clean
40kg, 2 x 5
50kg x 1
60kg x 1
65kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg x 1 (power clean)
90kg x 1 (power clean)
60kg x 5

clean pull
100kg, 3 x 5

handstand work
10min

alternating:
bench press (70kg)
chin up
reps: 10-9-8-7-6-5-4-3-2-1
rest as needed (=quite much..)

My shoulder started to ache so I had to do dips instead of bench press for 3 last sets. It seems that I still need to avoid bench pressing.

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

Re: spede's workout log

Postby spede » Tue Jul 03, 2012 4:12 am

JULY 2

KAWR
5 x 10

sit up
1 x 50

HSPU
3 x 6


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

JULY 3

rest

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

Re: spede's workout log

Postby spede » Thu Jul 05, 2012 4:58 am

JULY 4

sport climbing
2,5h


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

JULY 5

alternating:
HSPU x 5
KAWR x 10
push up x 15
squat (atg) x 20
rest as needed
x 6 rounds
(time 12:40)


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