Performance is your reality. Forget everything else.

[MadsBuuge]

Tirsdag d. 170614

Warm Up

Dynamic Stretch

A.

EMOM for 12 Minutes

Minute 1 - 10 Strict Handstand Push-Ups

Minute 2 - 35 sec. L-Seated Dead Hang

Minute 3 - 40 Unbroken Double Unders

B.

E2M for 16 Minutes (8 sets)

Push-Press + Split Jerk @ 80 - 85 - 85 - 90 - 90 - 95 - 95 - 100 kg

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Rest 2 Minutes.

C.

Strict Overhead Press

Set 1 - 5 Reps @ 50 % = 40 kg

Set 2 - 5 Reps @ 60 % = 48 kg

Set 3 - 5 Reps @ 70 % = 56 kg

Set 4 - 3 Reps @ 85 % = 68 kg

Set 5 - 3 Reps @ 85 % = 68 kg

Set 6 - 3 Reps @ 90 % = 72 kg

Set 7 - 3 Reps @ 90 % = 72 kg

Set 8 - 10 Reps @ 65 % = 52 kg

D.

Every 8 Minutes for 24 Minutes (3 sets)

1000 m C2 Row

20 Burpees Over the Erg

20 Push Press @ 52 kg

Times. 06:15 - 06:28 - 06:31

Jeg lavede kun dynamisk udstrækning til opvarmning da jeg brugte A delen i programmeringen til at blive varm.

[MadsBuuge]

Onsdag d. 180614

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Every 90 Seconds for 15 minutes (10 sets)

High Hang Clean + Power Clean + Clean @ 80 - 85 - 90 - 90 - 95 - 95 - 95 - 100 - 100 - 105 kg

B.

EMOM

Back Squat

Set 1 - 40 % = 68 kg x 1 rep

Set 2 - 50 % = 85 kg x 1 rep

Set 3 - 60 % = 102 kg x 1 rep

Set 4 - 70 % = 119 kg x 1 rep

Set 5 - 80 % = 136 kg x 1 rep

And then...

Every 2 Minute

Set 6 - 85 % = 145 kg x 1 rep

Set 7 - 90 % = 153 kg x 1 rep

Set 8 - 95 % = 162 kg x 1 rep

And then...

Set 9 - 80 % = 136 kg x Max Reps (9 reps)

C.

EMOM for 12 Minutes

3 Speed Deadlift @ 150 kg

D.

Four sets for times of:

10 Thrusters @ 60 kg

20 Chest to Bar Pull-Ups

30 Russian Kettlebell Swings @ 32 kg

40 Double Unders

Times. 03:13 - 03:14 - 03:15 - 03:44

E. (3 Hour After)

10 x 50 m Crawl + 50 m Chest Swimming

Efter seks dage med hård træning er det ved at være tid til en rest day. Bliver godt for kroppen at slappe af hele dagen i morgen.

[MadsBuuge]

Torsdag d. 190614

Rest Day

Velfortjent rest dag!

[MadsBuuge]

Fredag d. 200614

Warm Up

Foam Roll / Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Front Squat

Set 1 - 3 reps @ 60 % = 84 kg

Set 2 - 3 reps @ 70 % = 98 kg

Set 3 - 2 reps @ 80 % = 112 kg

Set 4 - 2 reps @ 90 % = 126 kg

Set 5 - 1 rep @ 95 % = 133 kg

Rest 2 min. between sets.

B.

Every two Minutes, for 12 Minutes (6 sets)

Power Clean + Hang Clean + Jerk @ 100 - 100 - 105 - 105 - 110 - 115 kg

C.

Four sets of:

2 x 8 Bulgarian Split Squat @ 2 x 25 kg Dumbell

Rest 90 seconds

10 Strict Handstand Push-Ups

Rest 90 seconds

D.

Three sets of:

8 Glute-Ham Raises

Rest as needed

25 Unbroken Perfect Push-Ups

Rest as needen

E.

3 x 15 GHD Sit-Ups

[MadsBuuge]

Lørdag d. 210614

Rest Day

Jeg skulle egentlig have haft trænet. Det blev dog droppet til fordel for eksamens læsning.

[MadsBuuge]

Søndag d. 220614

Rest Day

Eksamens læsning

[MadsBuuge]

Mandag d. 230614

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

EMOM for 8 Minutes

Pause (4 seconds) Front Squat @ 125 kg

B.

Every Two Minutes for 16 Minutes (8 sets)

High Hang Snatch + Touch'N GO Snatch @ 80 % = 80 kg

C.

Every Two Minutes, for 10 Minutes (5 sets)

4 Back Squat @ 135 - 140 - 140 - 145 - 145 kg

D.

For max reps:

2 Minutes Step Ups @ 20" with Barbell @ 52 kg

Reps. 24

4 Minutes of Strict Pull-Ups

Reps. 35

Med 3 x 12 taller i eksamen var der godt humør og god energi på dagens træningspas.

[MadsBuuge]

Tirsdag d. 240614

Warm Up

Foam Roll / Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Every Minute on the Minute, for 12 Minutes

Minute 1 - 8 Strict Toes to Bar

Minute 2 - Max Effort Handstand Hold (Times: 35 - 30 - 37 - 40 sec.)

Minute 3 - 50 Unbroken Double Unders

B.

Every Two Minutes, for 16 Minutes (8 sets)

Push Press + Push Jerk - Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

@ 90 - 90 - 95 - 95 - 95 - 100 - 100 - 105 kg

C.

One set of

10 Strict Press @ 70 % = 56 kg

D.

Every 12 Minutes, for 24 Minutes (2 sets)

800 m Run

15 Muscle-Ups

800 m Run

Times.

Round 1 - 08.58

Round 2 - 08.53

[MadsBuuge]

Onsdag d. 250614

Warm Up

Dynamic Stretch / Ankle Mobility

15 GHD Sit-Ups

15 Back Extensions

A.

Every 2 Minutes for 16 Minutes (8 sets)

3-Position Clean (High Hang Clean + Mid Hang Clean + Touch'N Go Clean) @ 85 - 85 - 90 - 90 - 95 - 100 - 100 - 105 kg

B.

Every Minute on the Minute

Back Squat

Set 1 - 40 % = 68 kg x 1 rep

Set 2 - 50 % = 85 kg x 1 rep

Set 3 - 60 % = 102 kg x 1 rep

Set 4 - 70 % = 119 kg x 1 rep

Set 5 - 80 % = 136 kg x 1 rep

And then...

Every 2 Minute

Set 6 - 85 % = 145 kg x 1 rep

Set 7 - 90 % = 153 kg x 1 rep

Set 8 - 95 % = 162 kg x 1 rep

C.

Every Minute on the Minute for 12 Minutes

4 Speed Deadlift @ 150 kg (reset between every rep.)

D.

Four sets for time

100 Double Unders

10 Front Squat @ 90 kg

20 Chest to Bar Pull-Ups

Times.

1 - 3:10

2 - 3:00

3 - 3:09

4 - 3:19

Dagens træning sluttede af med en temmelig hård WOD. Jeg var i hvert fald HELT færdig bagefter. Mine double unders kørte heller ikke så godt, hoppede i en 4-5 gange hver runde.

[MadsBuuge]

Torsdag d. 260614

Rest Day

[MadsBuuge]

Fredag d. 270614

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Five sets of:

2 Front Squat - Rest as needed

65 % = 91 kg

75 % = 105 kg

85 % = 119 kg

90 % = 126 kg

95 % = 133 kg

B.

Five Sets of:

Snatch Pull + Hang Snatch + Snatch - Rest as needed

@ 85 - 85 - 90 - 90 - 90 kg

C.

Every Two Minutes, for 10 Minutes (5 sets):

16 Overhead Walking Lunges @ 60 kg

D.

Three sets of:

10 Glute-Ham Raises - Rest as needed

60 sec. Weighted Plank Hold @ 20 kg Plate - Rest as needed

E.

5 Super Set

5 x 10 Bench Press @ BW = 90 kg - Rest 60 seconds

5 x 10 Strict Pull-Ups - Rest 60 seconds

5 x 1000 m C2 Row - Rest 60 seconds

[MadsBuuge]

Lørdag d. 280614

Rest Day

[MadsBuuge]

Søndag d. 290614

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A - B - C - D

AMRAP - 6 Minutes

4 Muscle-Ups

12 Alternating Pistols

Rounds. 6

REST EXACTLY 4 MINUTES

AMRAP - 6 Minutes

4 Hang Clean @ 84 kg

8 Handstand Push-Ups

Rounds. 4 + 3 Hang Clean

REST EXACTLY 4 MINUTES

AMRAP - 6 Minutes

5 Deadlift @ 125 kg

10 Burpee over Barbell

50 Double Unders

Rounds. 3 + 1 Deadlift

REST EXACTLY 4 MINUTES

AMRAP - 6 Minutes

2 Chest to Bar Pull-Ups

2 Thrusters @ 61 kg

4 Chest to Bar Pull-Ups

4 Thrusters @ 61 kg

6 Chest to Bar Pull-Ups

6 Thrusters @ 61 kg

... and so on up the ladder

Reps. 72

[MadsBuuge]

Mandag d. 300614

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Five sets of:

Quarter Front Squat + Front Squat @ 110 - 115 - 120 - 120 - 125 kg

Rest 2 minutes

B.

Five sets of:

5 x 1+1+1 Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% = 85 - 90 - 90 - 90 - 90 kg

Rest as needed

C.

Every 2 Minutes, for 10 Minutes (5 sets):

4 Back Squat @ 135 - 140 - 145 - 145 - 150 kg

D.

Every 3 Minutes, for 9 Minutes (3 sets):

20 Lunges @ 2 x 24 kg Kettlebell

15 GHD Sit-Ups

E.

For 30 Minutes:

400 m Run (moderate pace)

400 m Run (slowly pace)

Total. 6000 m

[MadsBuuge]

Tirsdag d. 010714

Warm Up

Dynamic Stretch / Ankle Mobility

A.

Every Minute, on the Minute, for 12 Minutes:

Minute 1 - 8 Strict Toes to Bar

Minute 2 - Max Effort Handstand Hold @ 27 - 30 - 33 - 26 sec.

Minute 3 - 50 Double Unders

B.

Every 2 Minutes, for 16 Minutes (8 sets):

Push Press + Push Jerk + Pause Split Jerk (3 seconds in the split jerk receiving position) @ 90 - 95 - 95 - 95 - 95 - 100 - 100 - 100 kg

C.

Press - Rest 2 minutes between sets:

Set 1 - 5 reps @ 50 % = 40 kg

Set 2 - 5 reps @ 60 % = 48 kg

Set 3 - 5 reps @ 70 % = 56 kg

Set 4-9 - 3 reps @ 85-90 % = 68 - 68 - 70 - 70 - 70 - 70 kg

Set 10 - 10 reps @ 65 % = 52 kg

D.

Every 8 Minutes, for 24 Minutes (3 sets):

500 m C2 Row

20 Handstand Push-Ups

500 m C2 Row

Times. 5:51 - 5:43 - 5:30

[MadsBuuge]

Onsdag d. 020714

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Every 2 Minutes, for 16 Minutes (8 sets):

Halting Clean Deadlift + Hang Clean + Clean @ 95 - 95 - 100 - 100 - 105 - 105 - 110 - 115 kg

B.

Back Squat

Every Minute, on the Minute

Set 1 - 1 rep @ 40 % = 70 kg

Set 2 - 1 rep @ 50 % = 85 kg

Set 3 - 1 rep @ 60 % = 100 kg

Set 4 - 1 rep @ 70 % = 120 kg

Set 5 - 1 rep @ 80 % = 135 kg

and then...

Every 2 Minutes

Set 6 - 1 rep @ 85 % = 145 kg

Set 7 - 1 rep @ 90 % = 155 kg

Set 8 - 1 rep @ 95 % = 160 kg

and then...

Set 9 - Max reps @ 85 % = 145 kg

Reps. 7

C.

Every Minute, on the Minute, for 12 Minutes:

3 Speed Deadlift @ 75 % = 170 kg

D.

Four sets for time of:

1000 m C2 Row

20 Chest to Bar Pull-Ups

30 Wall-Ball Shots

40 Russian Kettlebell Swings @ 32 kg

Rest exactly 4 minutes

Times. 9:02 - 9:32 - 9:32 (ish) - 9:32 (ish)

Total time. 45:38

Længe siden jeg har logget min træning, så jeg har lige uploaded for de sidste 6 dage. I dag var jeg nede og besøge CrossFit Hobro. Et rigtigt fedt center, hvor kvaliteten er i top. Hvis nogle af jer skulle kede jer en dag, så kan jeg godt anbefale at køre del D i mit program. Virkelig en hård omgang at komme igennem!

[MadsBuuge]

Torsdag d. 030714

Rest Day

Tiltrængt...

[MadsBuuge]

Fredag d. 040714

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Front Squat

Set 1 - 3 reps @ 70 % = 98 kg

Set 2 - 2 reps @ 80 % = 112 kg

Set 3 - 2 reps @ 90 % = 126 kg

Set 4 - 1 rep @ 95 % = 133 kg

Set 5 - 1 rep @ 100 % + = 141 kg (PR + 1 kg)

B.

Every two minutes, for 16 minutes (8 sets):

Hang Clean + Clean + Front Squat + Jerk @ 95 - 95 - 100 - 100 - 105 - 105 - 110 - 115 kg

C.

Every two minutes, for 10 minutes (5 sets):

10 Front-Racked Alternating Reverse Lunges @ 60 - 65 - 70 - 75 - 80 kg

D.

Three sets of:

6 Snatch-Grip Romainan Deadlift @ 80 kg

Rest as needed

20 Stationary Strict Dips

Rest as needed

E.

Every 10 minutes, for 40 minutes (4 sets):

800 m Run

4 Rope Climb

Max Calories C2 Row

Results (cal).

1 - 89 cal

2 - 76 cal

3 - 70 cal

4 - 75 cal

Edited July 5, 2014 by MadsBuuge

[MadsBuuge]

Lørdag d. 050714

Warm Up

Dynamic Stretch

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Complete as many rounds and reps as possible in 8 minutes of:

4 Muscle-Ups

8 Strict Handstand Push-Ups

40 Double Unders

Rounds. 3 + 4 Muscle-Ups

When the running clock hits 15:00, complete the following...

B.

For time:

1000 m C2 Row

40 Hang Power Snatch @ 43 kg

30 Toes to Bar

20 Shoulder to Overhead @ 43 kg

Time. 10:23

When the running clock hits 30:00 minutes, complete the following...

C.

For time:

1000 m C2 Row

40 Shoulder to Overhead @ 43 kg

30 Toes to Bar

20 Hang Power Snatch @ 43 kg

Time. 10:06

D.

10 Minutes of Cool Down on easy running

Sidste træningspas i Danmark inden turen går til USA. Jeg tager et par sko, sjippetov, og hvad jeg ellers lige kan finde med derover, så må jeg se hvor meget jeg får lavet.

[Sølling]

Endte du med at blive fed og doven over i det amerikanske?