spede's workout log

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

Re: spede's workout log

Postby spede » Sun May 30, 2010 3:00 pm

MAY 28-29

rest day (flu)

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MAY 30

warmup: kipping pull ups, burpees
workout:
DB snatch
20kg x 10
25kg x 6
30kg, 3 x 1
35kg x 1
40kg FAIL
35kg x 1
30kg, 3-2-1
/arm

muscle up
5-4-3-2-1

front squat 40kg bar
10-9-8-7-6-5-4-3-2-1

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

alternating:
dip x 10
push up x 10
5 rounds

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

Re: spede's workout log

Postby spede » Mon May 31, 2010 2:08 pm

MAY 31

morning:
running
6km, time 33min

afternoon:
bench press
60kg x 6
70kg x 3
90kg x 2
100kg x 1
100kg FAIL
70kg x 3
60kg x 6

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

KAWR
3 x 10

evening:
submission wrestling sparring
3 x 5min
Last edited by spede on Thu Jun 17, 2010 10:53 am, edited 1 time in total.

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

Re: spede's workout log

Postby spede » Tue Jun 01, 2010 2:26 pm

JUNE 1

morning:
BB thrusters (42,5kg)
10-9-8-7-6-5-4-3-2-1

afternoon:
warmup:
KB clean & push press
KB snatch
KB high pull
20kg x 5/arm

muscle up
1-1-2-3

workout:
2 hand KB throws (16kg, 20kg, 24kg)

overhead throw x 3/KB
forward throw between legs x 3/KB
side throw each KB x 2/side
straight forward throw (push) x 3/KB

evening:
running (hilly route)
18km, time 1h 50min ( :puke-huge: )

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

Re: spede's workout log

Postby spede » Wed Jun 02, 2010 9:52 am

JUNE 2

running
7km, 40min

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

Re: spede's workout log

Postby spede » Thu Jun 03, 2010 4:50 pm

JUNE 3

warmup: KB snatches, KB clean & press push
workout:
OACU progression, weighted CU
20kg x 3
32,5kg, 5 x 3

pench press
60kg x 10
90kg, 2 x 3
80kg, 2 x 6

KAWR
2 x 10

SAWR
3 x 1

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

Re: spede's workout log

Postby spede » Sun Jun 06, 2010 5:03 am

JUNE 4

rest day

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

JUNE 5

warmup: BW squats, CU
workout:
back squat
60kg, 2 x 6

DB snatch
25kg, 6 x 1/arm
30kg, 6 x 1/arm
35kg FAIL

BB clean & press push
42,5kg x 10
52,5kg x 6
62,5kg, 6 x 1
52,5kg x 6
42,5kg x 10

KAWR
1 x 10

SAWR
5 x 1

CU
3 x 10

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

Re: spede's workout log

Postby spede » Mon Jun 07, 2010 3:20 pm

JUNE 6

pistol squat
1-2-3-4-5/leg

(rest day)

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

JUNE 7

afternoon:
warmup & cooldown:
KB snatch, 24kg x 5/arm

workout:
pench press
60kg x 6
70kg x 3
90kg x 2
100kg x 1
105kg x 1 PR!!
100kg x 1
90kg, 5-4-3-2-1

evening:
beach volley 30min
workout:
OACU progression, weighted CU
BW x 6
20kg x 3
40kg x 1
50kg x 1 PR!!!
52,5kg FAIL
35kg, 3 x 3

KAWR x 10

NOTE: 2 new personal records, nice training day for a long time! :thumbs-up:

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

Re: spede's workout log

Postby spede » Tue Jun 08, 2010 1:47 pm

JUNE 8

warmup:jogging 500m
workout:
interval running
500m (1:53)
1000m (3:44)
1500m (5:46)
1500m (5:41)
1000m (3:45)
500m (1:35)
active rest: 500m very light runing between each sprint

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

Re: spede's workout log

Postby spede » Wed Jun 09, 2010 3:14 pm

JUNE 9

BB clean & push press
52,5kg, 7-6-5-4-3-2-1

DB snatch
30kg, 10 x 1/arm

muscle up
4-3-2-1

SAWR
5 x 1

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

Re: spede's workout log

Postby spede » Thu Jun 10, 2010 2:06 pm

JUNE 10

300 from Gym Jones
25 x pull up
50 x deadlift, 62,5kg
50 x push up
50 x box jump, height 24''
50 x floor viper, 62,5kg (one-count)
50 x KB clean & press, 16kg
25 x pull up

time: 15:48

NICE WORKOUT!


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