There goes the neighborhood

[The Locust]

Dinsdag 16/10
Fight Club - heavy 2h ground & pound knuffelsessie

Woensdag 17/10
rustig herstelloopje - 5km

 

[The Locust]

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

 

[The Locust]

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

 

[The Locust]

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

 

[snoob]

Welcome back

 

[The Locust]

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

 

[The Locust]

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

 

[The Locust]

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

 

[The Locust]

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

 

[The Locust]

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

 

[Sanca Saxon]

Weighted Push Up en Fat Bar Bench?

 

[The Locust]

Weighted Push Up en Fat Bar Bench?

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, snelheid, techniek, mobiliteit te kunnen werken zonder op te branden.

 

[The Locust]

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 (behalve dan sparren op dinsdag), ik had het gevoel dat de beentjes deze week wel eens een vrijstelling verdienden

 

[The Locust]

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
stretching

Donderdag 15/11

early AM :
heavybag 8 x 2 min
stretching
PM :
SQ 3 x 5 x 150kg
WPU 5 x 5 x +10kg
conditioning : "Meat-eater 2" : 10 swings / 10 burpees : 7 ronden
ABS

Vrijdag 17/11

AM :
1min heavybag + 30 sec ABS ; 7 rounds
PM :
DL 5 x 175kg
FBB 4 x 5 x 100kg
Pendlay rows 3 x 5
conditioning : 10 pull-ups, 10 dips, 10 jump squats, 10 push-ups,.... dan 9,8,7,6,...1 non stop

fijne week, light weights maar veel conditiewerk, fight training, mobility stuff

 

[The Locust]

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
Dips : 3 x 5

Di 20/11
Fight Club

Woe 21/11
light recovery-ish fat bar bench, dumbell rows, OHP
KB circuit ; 3 rounds

Do 22/11
SQ : 2 x 5 x 170kg
Pull ups (bodyweight) : 7 sets x 5 reps, 1min rust
Incline weighted sit-ups 4 x 10

Vrijdag 23/11

early AM :
burpee shuttle run : 10 burpees, run 100m, 9 burpees, run 100m, 8,7,6,...1
stretching

PM :
DL : 5 x 190kg
FBB : 4 x 5 x 112,5kg
Dips : 3 x 5
Farmer walks 2 x 30m
120 push ups

 

[The Locust]

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 180kg
pull-ups (BW) ; 50 totaal
ABS


Vrij 30/11

Deadlift : 3 x 210kg
FBB : 2 x 3 x 120, 3x1x130, 10x100
farmer walks
abs

no fighting deze week, beentje in mijn hand nogal gevoelig, voor de rest alles volgens plan