Wederopbouw

[crimsonchin]

Overhead

One arm standing kb press, strict
2x10x24, 10x20

Ring pull ups
2x10 schouder beetje zeur dus 3e set geskipt

Triceps band press
2x20

One arm kb row
15x32

 

[crimsonchin]

Military press
5x50, 5x55, 5x60

One arm kb press
5x6x24

Ring pull ups
5x10xbw

Rear delt rows
3x15

 

[crimsonchin]

Military press
3x5x60

Triceps
5x10-20

Rear delt kb rows
2x20

Hill runs (moderate pace)
5x200m walk back down

Begin er weer in te komen. Lowerbody op een lager pitje omdat ik nog erg last heb van zwelling in m’n benen en knieën. Gister wel voorzichtig 3x5x125 gedeadlift.

 

[crimsonchin]

Gister 35 min easy run

Vandaag lower

Deadlift
3x5x127,5

Step up
5x10x24

Kb shrugs
100x 24kb rest pause

Band gm
3x15-20

Hill sprint (moderate pace)
5x250m

stapje voor stapje weer vooruit

 

[crimsonchin]

Upper

One arm kb press
5x10x24

Pendlay
3x10x75

Band pulldown
100 reps

Hill sprint (70-75% rpe)
5x200m

Nog erg weinig energie maar toch prima gepompt

 

[crimsonchin]

Eergister

Military press
2x5x55, 7x60

Deadlift
5x135, 3x3x125

Seal rows
3x15

Band gms
3x20

 

[crimsonchin]

Vandaag

Pendlay
5x5x80

Burpee to kb deadift
50 reps

Hill sprint
6x200m

 

[crimsonchin]

Military press
5x1x65
5x5x55

Seal rows
100 reps

Band pulldown
100 reps

Keepin it simple

 

[g-men]

Simple is best

 

[crimsonchin]

Zo is het

Deadlift
5x5x130

Band gm’s
3x12 heavy

 

[crimsonchin]

Upper - light

One arm kb press
5x10x24

Ring pull ups
5x10xbw

Upright rows
3x12-15

 

[crimsonchin]

Lower - light

Deadlift
5x5x115

Band gm’s
3x10

Kb swings
100x20 each arm

 

[crimsonchin]

Overhead - heavy

Military
5x1x67,5
5x5x57,7

Upright rows
3x20

Ring pull ups
3x10xbw+2.5

Curls ss side raises
3x

 

[crimsonchin]

Lower - heavy

Deadlift
5x5x132.5

Band gm’s
100 reps

Leg curls
100 reps

 

[crimsonchin]

Upper - light

Pendlay row
3x8x75

One arm kb press from lunge position
3x8x24

Upright rows
2x25

Kb side swings
70x24 each side

Hill sprints (65% rpe)
5x250m

 

[crimsonchin]

Lower - light

Deadlift
6x3x125

Rev lunge
5x10

 

[crimsonchin]

Lower - lights

Deadlift
3x140

GHR
3x15

Step up
3x20

 

[crimsonchin]

Upper

Military press
5x60, 10x60 pr, 15x50

Upright rows
3x25

Seal rows
5x15

 

[crimsonchin]

Werk weer opgepakt na al die jaren, ben er erg druk mee dus pompen op een lager pitje.

Deadlift
5x125, 6x140, 8x125

Pendlay row
10x65, 10x75, 10x85, 10x70

Band gms
3x20

1km farmer walk met 24kg kbs

 

[crimsonchin]

Military press
5x60, 5x65, 4x65.7 5F

Ring pull ups
5x10

Triceps
3x15