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 » Fri Jul 06, 2012 7:38 am

JULY 6

warmup: BB lifts
workout:
front squat (ATG)
50kg, 2 x 5
60kg, 2 x 5
70kg x 5

weighted CU
20kg x 5
30kg, 3 x 5
20kg x 5

weighted dip
20kg, 3 x 10

then:

clean & press technique
lots of single reps @ 50kg

sit up
x 50

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

Re: spede's workout log

Postby spede » Sun Jul 08, 2012 6:51 am

JULY 7

rock climbing day
@ Jaanankallio

NOTE: Rainy day. Not that good session :whistle:

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

JULY 8

warmup:
muscle up (chinbar)
lots of single reps

workout:
alternating:
chin up
10-9-8-7-6-5-4-3-2-1
dip
20-18-16-14-12-10-8-6-4-2
rest as needed

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

Re: spede's workout log

Postby spede » Tue Jul 10, 2012 6:34 am

JULY 9

rest

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

JULY 10

warmup: BB lifts
workout:
squat clean
50kg, 2 x 5

power clean
60kg x 5
70kg x 5
80kg x 5
70kg x 5
60kg x 5

gymnastics work (handstand & flag stuff)
15min

feets to bar
3 x 8

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

Re: spede's workout log

Postby spede » Tue Jul 17, 2012 4:54 am

JULY 11

rest

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

JULY 12

sport climbing
2h

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

Re: spede's workout log

Postby spede » Tue Jul 17, 2012 5:07 am

JULY 13-16

rest/off


NOTE: Back off week. I've been very busy and I had to pass training for some days. Annoying..


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

JULY 17

bouldering
2h

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

Re: spede's workout log

Postby spede » Thu Jul 19, 2012 6:38 am

JULY 18

KAWR
5 x 10

then, 1set/1min:
push up
10 x 16
squat
10 x 15


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

JULY 19

BB clean (& press) technique
lots of single reps @ 40, 50, 60, 70 & 80kg

weighted CU
20kg, 4 x 5

flag work
5min

handstand work
10min

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

Re: spede's workout log

Postby spede » Sun Jul 22, 2012 3:03 am

JULY 20

off

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

JULY 21

back off:
handstand & gymnastic stuff
30min


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

JULY 22

1set/1min:
chin up
10 x 5
dip
10 x 10

then:

KAWR
10-10-15

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

Re: spede's workout log

Postby spede » Mon Jul 23, 2012 4:20 am

JULY 23

front squat (ATG)
40kg x 5
60kg, 5 x 5

weighted CU
BW x 5
20kg x 3
40kg, 3 x 3
20kg x 8

human flag attempts
3 x 2/side

handstand work
5min

finisher:

power clean & press
40kg x 50
rest as needed, time 5:58

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

Re: spede's workout log

Postby spede » Wed Jul 25, 2012 4:55 am

JULY 24

rest

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


JULY 25

bouldering
90min

finisher:
sit up (kipping)
x 100

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

Re: spede's workout log

Postby spede » Fri Jul 27, 2012 5:03 am

JULY 26

running
45min


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

JULY 27

workout:
muscle up (chin bar)
5 x 1
15 x 2 (1set/1min)

handstand work
10min

finisher:
alternating:
pull up (kipping)
dip (kipping)
squat
21-15-9
time 3:41


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