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 » Fri Feb 24, 2012 2:52 am

FEBRUARY 22

bouldering
60min


NOTE: very bad session.. :confusion-scratchheadblue:

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

FEBRUARY 23

off


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


FEBRUARY 24

volume

BB clean
40kg, 10 x 10

bench press
50kg, 10 x 10

KB windmill (16kg)
3 x 10/arm

side plank 1min/side
plank 1min
2 x rounds

finisher:

swimming
15min


NOTE: Fast tempo and short breaks during whole workout, nice session!

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

Re: spede's workout log

Postby spede » Sun Feb 26, 2012 8:45 pm

FEBRUARY 25

boxing & wrestling training
1h 30min


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


FEBRUARY 26

warmup: KB lifts
workout:

weighted CU
BW x 5
20kg, 4 x 5

front squat
60kg, 5-10-10-10

alternating:
ring MU x 3
sit up x 20
5 rounds

KB windmill
20kg, 3 x 5/arm
Last edited by spede on Sun Feb 26, 2012 11:46 pm, edited 1 time in total.

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

Re: spede's workout log

Postby spede » Sun Feb 26, 2012 11:46 pm

FEBRUARY 27

running
50min

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

Re: spede's workout log

Postby spede » Sat Mar 03, 2012 10:18 pm

FEBRUARY 28

sport climbing
2h

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

FEBRUARY 29

sport climbing
90min

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

MARCH 1

rest

NOTE: 45min back massage :mozilla_cool:

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

Re: spede's workout log

Postby spede » Mon Mar 05, 2012 2:55 am

MARCH 2

bench press
60kg x 10
80kg, 4 x 5

weighted dip
10kg, 5 x 10

KAWR
3 x 10

then:

swimming
20min


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

MARCH 3-4

rest

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

Re: spede's workout log

Postby spede » Tue Mar 06, 2012 5:26 am

MARCH 5

warmup: KB lifts
workout:
chin up
5 x 10

front squat
40kg x 6
60kg x 6
70kg x 6
80kg x 6
70kg x 6
60kg x 6

weighted dip
15kg, 4 x 10

finisher:
alternating:
KB swing x 10 (24kg, crossfit style)
V-up x 10
6 rounds, no rest

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

MARCH 6

running
45min

then:

stretching
20min

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

Re: spede's workout log

Postby spede » Thu Mar 08, 2012 6:12 am

MARCH 7

sport climbing
2h 30min


...................


MARCH 8

running
40min

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

Re: spede's workout log

Postby spede » Sun Mar 11, 2012 6:00 am

MARCH 9

rest

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


MARCH 10

ring muscle up
3 x 5

alternating:
push up x 10
KB clean 24kg x 10/arm
sit up x 10
squat x 10
x 10 rounds, time 15:55


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

MARCH 11

running
40min

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

Re: spede's workout log

Postby spede » Mon Mar 19, 2012 5:45 am

MARCH 12

rest

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

MARCH 13

boxing training
60min

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

MARCH 14

running
30min

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

Re: spede's workout log

Postby spede » Mon Mar 19, 2012 5:48 am

MARCH 15

bouldering
2h

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



MARCH 16-18

rest/off


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

MARCH 19

BB clean
50kg x 5
60kg x 5
75kg, 3 x 3
60kg x 5


elevated HSPU (5cm)
5 x 5


front squat
70kg, 3 x 6

chin up
15-12-9-6-3

dip
3 x 20

side plank
1min/side
plank
1min


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