John Ove's Krachtlog

[JOHN OVE]

0.2 % nog lang niet - wij houden ook van lekke eten he
ik pak nu drie varianten qua bankdrukken , wat elke keer toch pittig blijkt te zijn
niet geheel standaard , maar dat is ook niet de bedoeling

week 2
training woensdag ochtend

oef 1 plates loaded wide pull downs + oh press zonder rust

5x10x80 + 5x10x30

oef 2 pull ups small vanuit drie verschillende posities

3/3/3 x
3/3/3 x
3/3/3 x

oef 3 db power snatch

5/5x14
5/5x16
5/5x18

oef 4 clean and press

4x5x40

oef 5 powersnatch

3x5x30

oef 6 triceps cable rope ext + bb curls

3x15x30 + 3x15/10/10 x 20/15/10

oef 7 trceps cable one arm overhead ext

3x10/10x15

oef 8 5x500 roeien met 1 min rust - zwaar

oef 9 fiets cardio 10 sprints a 30 sec + 30sec rust

done

 

[JOHN OVE]

Week 2 vrijdagochtend training

oef 1 the bear pc/fs/ohp/bs/np - 5 oef zonder rust

10/10/10/10/10 x 30
10/10/10/10/10 x 30
10/10/10/10/10 x 30 - hoppa , nice job

oef 2 squats

5x60
5x60
3x80
3x80
2x100
2x100
2x100

oef 3 stiff leg deadlifts + goblet squats

10x60 + 5x24
10x60 + 5x24
10x60 + 5x24

oef 4 bankdrukken + db drukken - 30 sec rust tussen de sets

3x70 + 10x24
3x70 +10x24
3x70 + 10x24
3x70 + 10x24
3x70 +10x24

oef 5 small bankdrukken + bb curls

10x50 + 15x20
10x50 + 15x20
10x50 + 15x20
10x50 + 15x20

oef 6 cable rope curls + cable stang tri ext

10x30 + 15x50
10x30 + 15x50
10x30 + 15x50

oef 7 cardio 1000 mtr roeien

oef 8 cardio duur 30 min crossfiets

done baby - weekend

 

[JOHN OVE]

week 3 training maandag ochtend

oef 1 bankdrukken met burpees

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

oef 2 plates loaded wide pull downs + oh press - zonder rust

5x10x80 + 5x10x30

oef 3 seated cable rows + db holds - 20 sec rust

4x10x50 + 4 x 20 sec met 20 kg

oef 4 one arm db rows + db side raises

4x8x30 + 4x10x12

oef 5 z press + bb curls

4x10x20x + 4x15x20

oef 6 cable stang tri ext + cable rope tri ext

4x15x40 + 4x10x25

oef 7 cardio 20 min fiets

oef 8 cardio 20 min crossfiets

done

 

[JOHN OVE]

week 3 woensdagochtend training

oef 1 pull up ladder
10 sec rust tussen de reps
1/2/3/4/5/6
1min rust
1/2/3/4/5/6
1min rust
1/2/3/4/5

oef 2 legextenions

4x15x40

oef 3 goblet box squats

4x10x20

oef 4 bankdrukken 10 sets a 50 kg met 15 sec rust

18/15/10/7/6/6/6/3/3/2

oef 5 oh press + box jumps a 50 cm

3x15x30 + 3x5

oef 6 oh press + bb curls

3x10x30 + 3x20x20

oef 7 db powersnatch 2x8x14

oef 8 db hammer curls + tri ext

3x10x14 + 3x15x30

oef 9 one arm tri

3x10x17.5

oef 10 1000 mtr roeien

oef 11 20 min fiets

done

 

[JOHN OVE]

week 4 maandag trainingsochtend

oef 1 bb rows + opdrukken zonder rust

9x5x60 + 9x10

oef 2 plates loaded wide pull downs + oh press zonder rust

5x5x100 + 5x10x30

oef 3 powersnatch + box step up a 50 cm

3x5x30 + 3x10

oef 4 goblet box squats + box jumps a 50 cm

3x5x24 kg + 3x5

oef 5 staand legcurls

3x10x25

oef 6 db side raises

3x15x14

oef 7 db curls on the rack

10x6/8/10/12/14/16/18/16/18/14/12/10/8/6

oef 8 cable stang tri ext

15x30
12x35
10x40
12x35
15x30
15x27.5
15x25
15x20

oef 9 cardio 30 min crossfiets

 

[JOHN OVE]

week 4 woensdagochtend training

oef 1 the bear - 5 oef zonder rust

5/5/5/5/5 x 32.5
5/5/5/5/5 x 32.5
5/5/5/5/5 x 32.5
5/5/5/5/5 x 32.5
5/5/5/5/5 x 32.5

oef 2 bb clean and press

5x40
5x40
5x40

oef 3 squats + airsquats

8x60 + 10x
8x60 + 10x
3x80 + 10x
3x80 + 10x
3x80 + 10x
3x80 + 10x

oef 4 bankdrukken met 30 sec rust

5x45
5x50
5x55
5x60
5x65
5x70
5x75

oef 5 small bankdrukken + bb curls

5x10x50 + 5x10x25

oef 6 cable rope ext

5x15/15/12/10/10 x 30

oef 7 3 x 500 mtr roeien + 1 min rust

oef 8 25 min fietsen

done

 

[JOHN OVE]

week 4 vrijdagochend training

oef 1 2000 mtr roeien

oef 2 pull up ladder

1/2/3/4/5/6 x bw
1/2/3/4/5/6 x bw

oef 3 legextenions

10x45
10x50
10x55
10x60
10x65
10x70

oef 4 peckdecks

10x35
10x40
10x45
10x50
10x55
10x60
10x65

oef 5 schuin db drukken

3x10x30 - nice

oef 6 plates wide pull downs + oh press zonder rust

5x10x80 + 5x10x30

oef 7 triset schouders

8/8/8 x 8
8/8/8 x 9
8/8/8 x 10

oef 8 bb curls + wrist curls

4x20x20 + 4x20x20

oef 9 3 triceps oef

stang 3x15x40
rope 3x10x30
one arm 2x10x15

oef 10 cardio 30 min crossfiets

done baby - weekend

 

[JOHN OVE]

week 1 fb maandagtraining

oef 1 bankdrukken + burpees

10/9/8/7/6/5/4/3 x 62.5 + 1/2/3/4/5/6/7/8 x bp

oef 2 powersnatch

5x30
3x35
5x35
2x40
2x40

oef 3 powercleans

5x40
3x50
5x50
2x60
2x60

oef 4 legpress plates loaded - 15 sec rust

10x140
10x140
10x140
10x140
10x140

oef 5 wide pull downs plates loaded - 15 sec rust

10x100
10x100
10x100
10x100
10x100

oef 6 bb curls

15x20 + 15x10
15x20 + 15x10
15x20 + 15x10
15x20 + 15x10
15x20 + 15x10

oef 7 triceps cable ext
stang
15x40 + 10x30
15x40 + 10x30
15x40 + 10x30
one arm
10x17.5
10x17.5


oef 8 cardio roeien 5 x 500 mtr - 1 min rust ertussen

done

 

[JOHN OVE]

week 1 fb woensdagtraining

oef 1 pull up ladder

10x
10x
8x
8x
5x
5x
5x
4x

oef 2 legextenions

15x40
15x45
15x50
15x55
15x60

oef 3 legcurls

15x25
15x30
15x35
10x40
10x45

oef 4 bankdrukken opbouw

5x40
5x45
5x50
5x55
5x60
5x65
5x70
5x75

oef 5 bb rows + opdrukken zonder rust

5x8x60 + 5x8

oef 6 triset schouders - db bent over lat / side lat / db press

8/8/8 x 8
8/8/8 x 10
8/8/8 x 12

oef 7 z press + bb curls

3x10x30 + 3x10x30

oef 8 cable rope curls + cable overhead tri ext

3x10x30 + 3x10x30

oef 9 cable stang tri ext

15x40
15x45
15x50

oef 10 cardio 20 min fiets

done

 

[JOHN OVE]

week 1 fb vrijdag training

oef 1 the bear 1 set zonde rust

8/8/8/8/8 x 32.5
8/8/8/8/8 x 32.5
8/8/8/8/8 x 32.5

oef 2 squats + boxjumps a 50 cm

5x5x60 + 5x

oef 3 10 sets bankdrukken met 15 sec rust

20/15/13/11/8/8/6/5/5/3 x 50

oef 4 deadlifts + burpees

5x3x100 + 5x3

oef 5 overhand press

3x8x40

oef 6 db curls

3x8x16

oef 7 cable biceps + tri ext

3x15x32.5 + 3x15x40

oef 8 cable rope tri ext

15x30
10x35
15x35+ 5x35 + aflopend 10x30/8x27.5/6x25

oef 9 cadio 2000 meter roeien

oef 10 20 min crossfiets

done baby

 

[JOHN OVE]

week 2 fb maandagtraining

oef 1 bankdrukken + burpees

10/9/8/7/6/5/4/3/2 x 62.5 + 1/2/3/4/5/6/7/8/9

oef 2 wide pull downs + overhead press zonder rust

4x15x80 + 4x10x30

oef 3 the bear 5 oef zonder rust

6/6/6/6/6 x 35
6/6/6/6/6 x 35
6/6/6/6/6 x 35

oef 4 squats

3x60
3x80
3x100

oef 5 bb curls

3x20x25 + 3x15/15x10x10

oef 6 cable tri ext
stang 15x30/40/50
rope 15x30/35 + 10x40

oef 7 cardio interval

3x500 mtr roeien - 1 min rust

oef 8 cardio 30 min cossfiets

done baby

 

[JOHN OVE]

week 2 fb woensdagmiddag training

oef 1 pull ups + push ups - no rest

5x8 + 5x10

oef 2 seated cable wide rows + push ups - 10 sec rest

10x35/40/45/50/55/60 + 6x5

oef 3 goblet box squats

10x12
10x16
10x20
10x24

oef 4 legpress

5x10x140

oef 6 z press + bb curls

5x10x30 + 5x10x30

oef 7 db side raises

10x10/12x14

oef 8 cable rope nose breaker + cable rope tri ext

3x10x27.5 + 3x10x27.5

oef 9 cable stang tri ext

15x40
15x50
15x60
15x50
15x40
15x30

oef 10 finisher 5 x 10 push ups + 5 core oef

done baby

 

[JOHN OVE]

week 2 fb vrijdagmiddag training

oef 1 schuin db drukken

10x18/20/22/24/26/28/30

oef 2 bb rows + push ups - 10 sec rest

5x10x60 + 10x

oef 3 powercleans

3x10x40

oef 4 overhead press

3x5x40

oef 5 powersnatch + boxjumps 50 cm

3x5x30 + 3x5

oef 6 powersnatch + box step up 30 cm + rope workout variaties

1x30 + 8x + 4
1x30 + 8x + 4
1x30 + 8x + 4

oef 7 bb curls + cable stang tri ext

15x25+10x15 + 15x40
15x25+10x15 + 15x40
15x25x10x15 + 15x40

oef 8 bb curls + wrist curls + cable one arm tri ext

15x20 + amraps + 15x17.5
15x20 + amraps + 15x17.5
15x20 + amraps + 15x17.5

oef 9 legcurls

3x12x35/40/45

oef 10 legextenions

3x12x45/50/55

oef 11 2000 mtr roeien

done baby

 

[JOHN OVE]

week 3 fb maandagochtend

oef 1 bankdrukken + burpees

10/9/8/7/6/5/4/3/2/1 x 62.5 hoppa + 1/2/3/4/5/6/7/8/9/10

ps op naar de 65 kg

oef 2 deadlifts + boxjumps a 40 cm

3x60 + 10x
3x60 + 10x
3x80 + 10x
3x80+ 10x
3x100 + 10x
3x100 + 10x
1x120 + touw variatie van 3 oef +- 30 sec
1x120 + touw variatie
1x120 + touw variatie
1x120 + touw variatie

oef 3 wide pull downs plates loaded + oh press - no rest

5x10x90 + 5x10x30

oef 4 incline db curls a 14 kg

10x14
10x14
10x14
10x14

oef 5 cable tri ext

rope
3x15x30
stang
3x15x40

oef 6 cardio roei interval

3x500 mtr met 1 min rust

oef 7 20 min fiets cardio

done baby

 

[JOHN OVE]

week 3 fb woensdagochtend

oef 1 the bear - 5 oef zonder rust

6/6/6/6/6 x 35
6/6/6/6/6 x 35
6/6/6/6/6 x 35

oef 2 squats + kettlebelt swing a 12 kg

3x5x80 + 3x10x12

oef 3 cable seated rows + db holds

10x50 + 15 sec a 20 kg
10x55 + 15 sec a 20 kg
10x60 + 15 sec a 20 kg
10x65 + 15 sec a 20 kg

oef 4 plates loaded smal bankdrukken + bb curls + push ups

4x10x60 + 4x15x20 + 4x10

oef 5 cable tri ext

one arm 3 x 15/15 x 17.5

stang 3 x 10 50

oef 6 cardio 30 min fiets

done baby

 

[JOHN OVE]

week 3 donderdag ochtend

oef 1 bankdrukken + bb rows

5x40/45/50/55/60/65/70/75 + 5x40/45/50/55/60/65/70/75

oef 2 plates loaded wide pull downs

15x80x90
10x100/110/120

oef 3 powercleans

3x10x40

oef 4 pushpress

3x8x40

oef 5 powersnatch + touwoef

3x5x30 + 3x15 sec

oef 6 db side raises

4x10x12

oef 7
cable curls + cable tri ext

3x10x30 + 3x10x30

scott curls + cable rope ext

3x15x20 + 3x15x30

oef 8 cardio 3 x 50 roeien

oef 9 cardio 20 min fiets

done baby

 

[JOHN OVE]

w4 maandagochtend training fb

oef 1 bb rows + push ups zonder rust

8x8x60 + 8x10

oef 2 bankdrukken 10 sets met 15 sec rust

18/16/12/10/8/7/5/5/4/2/2 x 50 kg

oef 3 bb upright rows + powercleans

3x5x40 + 3x5x40

oef 4 plates loaded legpress

10x120
10x140
10x160
10x180

oef 5 plates loaded wide pull downs

4x10x120

oef 5 z press + bb curls

4x15x20 + 4x20x20

oef 6 cable tri ext

rope
10x30/35/40/35
one arm
3x10/10x17.5

oef 7 cardio 30 min crossfiets

 

[JOHN OVE]

woensdag ochtend training

oef 1 bankdrukken + burpees

10/9/8/7/6/5/4 x 65 + 1/2/3/4/5/6/7 - nice work

oef 2 pull ups - 30 sec rest

10/10/10/8/6/3

oef 3 powersnatch + hang clean snatch

5/5 x30
3/3 x 30
3/3 x 30

oef 4 clean and press

3x5x40

oef 5 goblet squats + rope oef

3x10x24 + 3x4 variaties

oef 6 step up a 40 cm + push ups

3x10 + 3x10

oef 7 db side raises + db curls

3x8x14 +3x8x14

oef 8 cable tri ext

rope overhead + rope push downs

3x10x27.5 + 3x10x27.5

stang 3x15x40/45/50

oef 9 cardio 20 min fiets + joggen 15 min

done

 

[JOHN OVE]

training vrijdag ochtend

oef 1 the bear 5 oef zonder rust

7/7/7/7/7 x 35
7/7/7/7/7 x 35
7/7/7/7/7 x 35

oef 2 deadlifts + burpees

4x5x80 + 4x5

oef 3 squats + airsquats

4x5x80 + 4x10

oef 4 bankdrukken opbouw - 30 sec rust

8x40
8x45
8x50
8x55
8x60
6x65

oef 5 db side raises + db curls

10x12 + 10x12
10x12 + 10x12
10x14 + 10x14
10x14 + 10x14

oef 6 cable tri ext + db hammer curls

3x15x40 + 3x5/5x14

oef 7 cable tri ext rope

3x10x35

oef 8 2000 mtr roeien

oef 9 cardio 30 min crossfiets

done baby weekend

 

[JOHN OVE]

maandagochtend training

oef 1 bankdrukken + burpees

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

oef 2 plates loaded wide pull downs

10x80
10x100
10x120

oef 3 powercleans

5x40 + 1x40 c&p
5x40 + 1x40 c&p
5x40 + 1x40 c&p

oef 4 powersnatch hookgripp

3x30
3x30
3x30 met sprong
3x30 met sprong
3x30 met sprong

ps vandaag eens begonnen met de uitvoering hookgrip om zo toch naar een volledige snatch te kunnen gaan

oef 5 oh press + frog hob's

3x6x40 + 3x5

oef 6 touw variaties 4 oef + boxjumps

3 x + 3x5 a 50 cm

oef 7 touw variaties 3 oef + goblet box squats

3 x + 3x10

oef 8 cable curls + cable rope tri ext

15x35 + 15x35
15x35 + 15x35
15x40 + 15x35
10x40 + 15x35
10x40 + 15x35

oef 9 cardio 30 min crossfiets

done baby