Wederopbouw

[crimsonchin]

pendlay row
5x80, 5x85… geen goed idee dag na zware lb

Standing db press
10x24, 12x26, 5x10x22

Pull ups
5x10xbw

Curls
3x10

Stationary bike
3x8 min 3 min rust @ tempo pace

 

[crimsonchin]

Cardio

Stationary bike
20 min base pace

4 min hard 2 min easy @ comfortably hard
x 8 rounds

 

[crimsonchin]

Cardio

Stationary bike
15 min easy
45 min hard base pace

 

[crimsonchin]

Deadlift
3x5x110, 3x125, 6x137.5 pr, 8x115

Pull ups
5x5xbw+7.5

Band gm’s, curls, leg curls
3xreps

Farmer hold
3x20-40sx 70kgs

Bearhug walk
110m 60kg bag

 

[crimsonchin]

Bovenlichaam pompen

Wat barbell presses geprobeerd maar schouders zijn daar nog echt niet aan toe.

Kneeling one arm db press
8x22, 8x24, 7x27 8f, 12x22

Band pull downs, side raises, triceps
3xpompen

Sandbag clean & press als finisher
50x25kg bag

 

[crimsonchin]

speed deficit deads
5x2x100, 2x110, 2x120, 2x130

Ghr, bulg split squat, back extensions, db shrugs, abs
2-3x reps

 

[crimsonchin]

Pendlay row
4x5x80, 10x65

Kneeling one arm db press
4x12x22

UR rows, band pull downs, triceps
2-3xhigh reps

Verkouden maar prima gepompt

 

[crimsonchin]

Cardio

Minute drills, heavy bag kicks, knees, burpees, jump squats, rope slams, sandbag gm’s

2 min rounds 1 min rust
x8 rounds

 

[crimsonchin]

Deficit deads
5x2x110, 2x120, 2x130, 1x140, 1x150 vlotjes

Deadlift tegen bands
5x100, 2x6x90

Band gm’s, db shrugs, decline situps
2-3x reps

 

[crimsonchin]

9k run easy pace

 

[crimsonchin]

Komende periode 5x5 achtige progressie op de main lifts licht beginnen langzaam opbouwen

24/12
10k run moderate pace

25/12

Boxsquat 3x8x100
Sldl 3x8x90
Leg ext, calves 3x20

27/12

Pendlay row 5x5x70
Kneeling one arm press 3x10x25
Kroc rows R: 31x30 L 30x30
Curlz 3x20

 

[crimsonchin]

Deadlift
5x110, 5x130, 5x150 PR

Back extension
5x10

He hé eindelijk een beetje progressie

 

[crimsonchin]

bovenlichaam pompen

TRX pike push up
4x8

Kneeling one arm db press
20x22 PR

Db rows
2x10x32, 12x28

Triceps afslachten
3x20

Assault bike sprint
5x60s 60r
5x30s 30r

 

[crimsonchin]

Beentjes pompen in zo’n gym met drie preacher curl en adductor machines maar geen squat rack

Trap bar deads
5x130, 3x6x120

Bulg split sq
3x10xbw+10

Calves
3x20

Bike sprints
5x3 min 90s rest

 

[crimsonchin]

Pendlay row
5x10x70

Kneeling one arm db press
5x10x25 volume pr

Biceps 3x15

15 mins hard conditie circuits

 

[crimsonchin]

Conditie

Treadmill sprints
5x2 min 60s r
All out pace

4 min rust

10x weighted jumpsq
10x 20kg db snatch each arm
10x med ball slam
x3

Moesten 5 rounds zijn maar was helemaal leeg. Good train.

 

[crimsonchin]

Deadlift
3x5x130

Decline GHR
3x12

Rev hypers
100 reps

Prowler

 

[crimsonchin]

Upper

TRX pike push up
3x10

Pendlay row
4x10x70

Kneeling one arm db press
15x25

Biceps, abs
3x reps

 

[crimsonchin]

Deadlift
3x6x130

Boxsquat
5x10x80

 

[crimsonchin]

Standing db press
6x25, 6x27.5, 6x30
2x15x22.5

Roeien zoals meneer pendlay dat doet
5x10x72.5

Abs, triceps 3x pompen