Zoekresultaten

Ma 26/11 PCL 8 x 2 x 90kg (1min rust) FBB 6 x 2 x 120kg Row 3x5 Dip 3x5 Di 27/11 / Woe 28/11 (light) FBB 5 sets x 2 reps x 100kg Row 2 x 5 Conditioning : murph-ish combo : 2km run, 50 pull-ups, 100 push-ups, 100 squats, 100 incline sit-ups, 2km run Do 29/11 Squat : 5 sets x 2 reps x...

Zon 18/11 SQuat : 4 x 5 x 170kg Hang Clean : 8 sets x 5 reps Sit-ups, v-ups, reverse crunches Stretching 30min Ma 19/11 early AM : Power clean (light/techniek) : 8 x 3 x 80kg, 1min rust WPU : 5x10kg,3x15kg,2x20kg,2x25kg, 2x30kg Weighted sit-ups 3 x 15 PM FBB : 3 x 5 x 112,5kg Rows : 3 x 5...

Zondag 11/11 SQ 3 x 5 x 150kg WPU 10 sets x 5 reps x BW abs mobility/stretching Maandag 12/11 DL 5 x 175kg FBB 4 x 5 x 100kg Pendlay Row 3 x 5 Dinsdag 13/11 Fight Club (heavy conditie sessie) Woensdag 14/11 (light recovery-ish) FBB 4 x 5 x 90 Pulldown 3 x 12 run 4km...

Maandag 5/11 Deadlift 3 x 200kg Fat bar paused bench 3 x 3 x 120kg Dinsdag 6/11 Fight Club Woensdag 7/11 6km run Donderdag 8/11 rust Vrijdag 9/11 Deadlift 3 x 200kg Fat bar paused bench 3 x 3 x 120kg pendlay rows 4 x 5 hang clean 4 x 5 Geen squats of zwaar conditioningwerk gedaan deze week...

WPU = weighted pull-ups FBB = fat bar bench (narrow grip + paused) Het systeem momenteel is een minimaal aantal basic lifts (squat, bench, dead, pull-up) op hoge frequentie (zo en do SQ & WPU ; ma en vrij DL & FBB) en submax weights. RPE is vaak maar rond de zeven. Dit om ook aan conditie...

Vrijdag 2/11 DL 4 x 185kg FBB 8 sets x 3 reps x 112,5kg pendlay row 5 x 5 Conditioning : - 'meat eater 2' : 10 x KB swings, 10 x burpees ; 8 rounds - Heavybag 5 x 1min

Maandag 29/10 DL 4 x 185kg FBB 4 x 4 x 112,5kg Dinsdag 30/10 Fight Club Woe 31/10 light bench 5 x 4 light hang clean & press 6 x 4 heavybag combinaties 6 x 3min Do 1/11 SQ 3 x 5 x 165 WPU 3 x 5 x +10kg mobility

Zondag 28/10 Squat 3 x 5 x 165kg WPU 2x5xBW, 4 x 4 x +12,5kg conditioning : 1min kb swings, 1min burpees, 1min heavybag, 1min rust. 5 ronden - best wel pittig deze ABS, 5 oef

Vrijdag 26/10 DL 5 x 170 FBB 4 x 6 x 100 conditioning : - 100m sprint, 10KB swings, terugwandelen ; 8 x - max dips in 1min, rust 90sec, max push ups in 1min, rust 90sec ; 3 ronden - 5 pull-ups, 10 burpees, 3 x - ABS circuit

woensdag 24/10 5KM run 100 pushups 100 weighted sit-ups 100 bw squats Donderdag 25/10 Squat 5 x 5 x 150 weighted pull-ups 5 x 5 x +7,5 stretching 45min

Dinsdag 23/10 DL 5 x 170kg FBB 5 x 5 x 100kg Circuit : (10x push-up, 10x hang clean, 10 x dips, 10x barbell rows, 10 x weighted sit-up, 10 x burpee) ; 3 ronden

Vrijdag 19/10 DL 3 x 190kg FBB 5 sets x 3 reps x 115kg abs Maandag 22/10 SQ 4 sets x 5 reps x 150kg WPU 5 sets x 5 reps x +7,5kg Heavybag 6 ronden x 2 min, 90sec rust Abs : 6 oefeningen, 10 reps elk, 2 ronden = 120 reps Stretching

Donderdag 18/10 Squat : 5 sets x 3 reps x 175kg Weighted Pull Up : 5 sets x 3 reps x +15kg Conditioning : 'Meat Eater II', 6 rounds ABS : weighted sit-ups 5 x 10 reps, plank als rust tussen de sets

Dinsdag 16/10 Fight Club - heavy 2h ground & pound knuffelsessie Woensdag 17/10 rustig herstelloopje - 5km

Maandag 15/10 early morning training vóór het werk... DL : 3 x 190kg FBB (=fat bar bench, paused, narrow grip) : 5 sets x 3 reps x 115kg klaar

Zondag 14/10 1) Squat 3 sets x 3 reps x 175kg 2) WPU 6 sets x 3 reps x +12,5kg 3) Conditioning wod, genaamd "Meat-eater 2" : 10 x KB swings, 10 x burpees, 1min rust, x 8 ronden

Maandag 8/10 DL 5 x 175kg FBB 3 x 5 x 110kg Woe 10/10 6km run stretching/mobility Do 11/10 SQ 4 x 5 x 160kg WPU 5 x 5 x +7,5kg Vrij 12/10 DL 5 x 175kg FBB 3 x 5 x 110kg Heavybag work : 8 x 2 min, ABS & burpees tussen de ronden

beetje vanalles

euh... wat kan je zoal doen met een heavybag...? erop slaan en op erop trappen...?

Zondag 7/10 SQ 4 sets x 5 reps x 160kg WPU 5 sets x 5 reps x +7,5kg heavybag intervals (1min combinaties + 10 squat jumps + 10 floor wipers) x 6 rounds