John Ove's Krachtlog

[JOHN OVE]

week 9 dag 1

cardio hiit
2x500 mtr roeien
6x1min fiets 1 min rust
6x1min crossfiets 1 min rust

seated rows

3x10x80

lying leg curls

3x10x35

wide gripp pull downs

10x50/55/60

bankdrukken + burpees

10/9/8/7/6/5/4/3x65 + 1/2/3/4/5/6/7/8 burpees

triceps dips + goblet squats + core

4x10 + 4x10x20 + 10x

cable tri etx rope + bb curls

15/10/10x 25/30/30 + 15/10/10x20/25/30

done baby

 

[JOHN OVE]

week 9 dag 2

cardio 35 min hardlopen

legextenions

3x15x50

seated dips

3x20x40/45/50

pull ups 10 sec rust

1/2/3/4/5
1/2/3/4/5
1/2/3/4/5

squats + powercleans

6x3x60 + 6x3x40

overhead press + core

4x10x40

db curls + db hammer curls

8/8/6x14 + 8/8/6x14

cable tri etx schuine stang

3x20x50

done

 

[JOHN OVE]

week 9 dag 3

cardio hiit

roeien 7 x 100 mtr + 7x20kg db holds a 15 sec
fiets 6x1min - 1min rust
crossfiets 15 min

wide grip pull downs 3x10x65
seated divergent rows 3x10x50/55/65


bankdrukken + db drukken

7x3x70 + 7x10x24

close gripp pull ups + overhead press

12/10/10/10 + 4x10x40

tricepsdips + rope tri ext

4x10 + 4x10x20/25/30/30

bb curls + rope cable curls

3x10x30 + 3x12/10/10 x 20/25/25

corewerk

done baby

 

[JOHN OVE]

week 9 dag 4

cardio recovery

hardlopen 20 min
fietsen 20 min

rear delts fly

3x10x50/55/60

legextenions

3x12x50

legpress

3x10x100

deadlifts + burpees

6x3x100 + 6x3 bp

clean snatch
2x5x30
hang cleans
2x5x30
clean high pull
2x5x30

db side raises
3x10x14

db curls + rope tri ext

5x8x14 + 5x8x25

done baby

 

[JOHN OVE]

week 10 dag 1

cardio hiit
roeien 7x100 mtr + bb holds
crossfiets 15 min

rear delts flys

15/15/15/10 x 50

pull ups - 10 sec rust

1/2/3/4/5/6
1/2/3/4/5/6

bankdrukken + burpees

10/9/8/7/6/5/4/3/2 x 65 + 1/2/3/4/5/6/7/8/9 x bp

pushpress + bb holds a 20 kg

3x10x30 + 3x20kg a 20 sec

bb rows + high clean pulls

3x12x60 + 3x10x20

tricepsdips + core oef

3x10 + 3x10

tri rope ext + bb curls + db hammer curls

2x15x25 + 2x10x20 + 2x8x14

tri stang ext + db curls

2x15x40 + 2x8x14

tri one arm ext

2x15x10

done baby

 

[JOHN OVE]

week 10 dag 2

cardio 30 min fiets

lying leg curls

10/10/10/10 x 25/30/30/30

legextenions

5x15x50

squats + goblets squats

5x3x60 + 5x10x24

hangclean 5x40
cleansnatch 5x40
powercleans 5x40
powercleans + front squats 5x40

corewerk 1 oef

 

[JOHN OVE]

week 10 dag 3

cardio crossfiets 30 min - was zwaar - niet tot het uiterste gegaan

wide gripp pull downs

3x12x60

rear delts flyes

3x15x45/50/55

bankdrukken + db drukken

5x3x75 + 5x10x24

deadlifts + burpees

5x3x90 + 5x3 bp

overhead press + hanging leg raises

3x10x40 + 10/10/8

tricepsdips + cable rope curls

3x10 + 3x12x30

stang tri ext + db curls

3x15x45 + 3x8x14

rope tri ext + 21 ' x 10/15/20 kg

3x12x25 + 3x 7/7/7

done baby - weekend

 

[JOHN OVE]

week 11 dag 1

cardio crossfiets 30 min

rear delts flyes

4x15x50

machine triceps dips

4x15x50

bankdrukken + burpees

10/9/8/7/6/5/4/3/2 x 65 + 1/2/3/4/5/6/7/8/9 bp

ps nog eentje setje ebij

bb rows + kettlebelts holds a 30 sec

10x60/60/70/70 + 20/20/20/20 kg

push press + db side raises - 30 sec rust

4x10x20 + 4x10x12

tricepsdips x bw + curls

10x + 15 x 25
10x + 15 x 25
10x + 15 x 35
10x + 15 x 35

rope tri ext + jumps

4x15x30 + 4x10

done baby

 

[JOHN OVE]

week 11 dag 2

cardio 30 min fiets

lying leg curls

3x10x30

legextenions

3x15x50

squats + goblet squats

4x3x70 + 4x10x20

powercleans + frontsquats

3x3x40 + 3x3x40

squatjumps

3x3x20

standing legcurls

3x10x20

legpress

4x10x40/80/120/160

core werk

done

 

[JOHN OVE]

week 11 dag 3

cardio 15 min crossfiets - 15 min fiets - 15 min hardlopen

oef 1

mach tri dips + mach scott curls

3x15x40 + 3x10x30

oef 2

tricepsdips xbw + db curls + db hammer curls

3x10 + 3x8x14 + 2x8x14 + 1x7x14

oef 3

incline db curls + rope tri etx + core

3x8x14 + 3x10x25 + 3x15

oef 4

bb curls + stang gebogen tri ext

7/7/7x25 + 15x45
10/10/10x20 + 15x45
15/15/15x15 + 5x45

done baby

 

[JOHN OVE]

week 11 dag 4

cardio 20 min fiets

oef 1

pull ups - 10 sec tussen de sets
1/2/3/4/5
1/2/3/4/5
1/2/3/4/5

oef 2
bankdrukken + db drukken

5x3x75 + 5x10/10/8/8/8 x 26 kg

oef 3

deadlifts + burpees

5x3x95 + 5x3xbp

oef 4

triset

deadlifts op tempo + boxjumps + clean high pull

4x10x30 + 4x5 + 4x5x20

done baby

 

[JOHN OVE]

week 12 dag 1

cardio 20 min fiets

oef 1

cable wijd pull downs + small pull downs

2x10x45 + 2x10x60

oef 2

machine triceps ext

3x15x50

oef 3

bankdrukken + burpees - 1 min rust

5x5x70 + 5x5 bp

oef 4

barbel rows + tri cable ext

3x10x70 + 3x15x45

oef 5

deadlifts tempo + shoulder press - 45 sec rust

5x10x50 + 5x15x12

oef 6

cable rows + db curls + db holds

4x10x50 + 4x8x14 + 4x25 sec

coreoef 1 x

done

 

[JOHN OVE]

week 12 dag 2

cardio - crossfiets 20 min

oef 1 legexenions

4x15x50

oef 2 legcurls

4x10x30/30/35/35

oef 3 legpress

4x15x75/85/95/100

oef 4 walking db 42 kg + goblet squats

3x20 mtr + 3x10x20

oef 5 standing legcurls + core

4x10x20 + core

oef 6 cable nose breaker + core

4x15x25/30/30/30

oef 7 db side raises

4x10x12/14/14/14

done baby

 

[JOHN OVE]

week 12 dag 3

cardio 20 min fietsen

scott curls + triceps dips

25x20 + 15x
20x30 + 12x
20x30 + 10x
25x25 + 10x
20x25 + 10x
20x20 + 10x

small optrekken + bb curls

4x8 + 4xamraps x15

cable schuine stang + cable rope ext

3x15x50 + 3x10x30

hammer gripp arm curls + cable rechte stang

3x10x25 + 3x15x40

clen high pulls

4x15x20

done baby

 

[JOHN OVE]

week 12 dag 4

cardio 45 min

oef 1 pull ups ladder 10 sec rust

1/2/3/4/5
1/2/3/4/5
1/2/3/4/5

oef 2 bankdrukken + db drukken

5x3x77.5 + 5x10x24

oef 4 seated shoulder press

4x10x35

oef 5 deadlift volume + overhead press

3x10x50 + 3x3x50

oef 6 deadlifts + box jumps 15 cm hoog

3x5x50 + 3x10

oef 7 burpees + boxjumps 50 cm hoog

3x3 + 3x5

done baby

 

[JOHN OVE]

week 13 dag 1

oef 1 cardio hiit

fiets 6x1 min + 1 min rust
crossfiets 6x1 min + 1 min rust

oef 2 rear delts flyes + machine wide rows

3x20x40/45/50 + 3x15x50

oef 3 bankdrukken + burpees

10/9/8/7/6/5/4/3/2/1 x 65 + 1/2/3/4/5/6/7/8/9/7 bp

oef 4 overhead press + small gripp pull ups + bb curls

4x12x20 + 4x10 + 4x15x20

oef 5 tri etx schuine stang

15x40/45/50/55/60

oef 6 tri etx rope

3x15x25

oef 7 coreoef bal

done

 

[JOHN OVE]

week 13 dag 2

oef 1 cardio crossfiets 30 min

oef 2 legextenions

3x15x50 - 30 sec rust

oef 3 legcurls

3x15x30 - 30 sec rust

oef 4 lying leg curls

3x15x30

oef 5 squats + db walking met 60 kg totaal

5x50 + 25 mtr
5x60 + 25 mtr
5x70 + 25 mtr

oef 6 squats + frog hob's

3x70 + 3x
3x80 + 3x
3x90 + 3x

oef 7 goblet squats + box jumps 50 cm

3x10x20 + 3x5

oef 8 db bent over lat + db side raises

3x8x12 + 3x8x12

oef 9 core oef - 2 stuks

done baby

 

[Robke78]

Gaat hier een beetje richting crossfit precies?

 

[Stephen Graham]

Yep yep yep

 

[JOHN OVE]

week 13 dag 3

oef 1 20 min crossfiets
oef 2 15 min hardlopen

oef 3 machine tri dips

30x40
25x45
20x50
15x55
10x60

oef 4 tridips x bw + bb curls

4x10 + 4x20/15/15/15 x 20

oef 5 cable stang tri ext + cable rope curls

25x40 + 15x25
25x45 + 15x25
20x50 + 15x25

oef 6 one arm tri ext+ one arm cable curl

3x15x15 + 3x15x17.5

oef 7 db lat circel raise

5 sets van 30 sec met 2 kg

done