The road back to cardio

A place for vegan athletes from all levels and sports to keep their training journals.

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Re: Back to boxics

Postby hoffmeister » Thu Dec 22, 2011 1:01 pm

box jump
2x5x82cm
2x5x91
2x3x100
2x2x105
2x1x107

MU progressions
3x5

Some ring lever training

3x8 reversed back extensipons. (front extensions?)

Started Creatine yesterday)

BW: 74
this is Sparta
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Re: Back to boxics

Postby dublin dave » Thu Dec 22, 2011 8:13 pm

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Re: Back to boxics

Postby hoffmeister » Thu Dec 22, 2011 10:09 pm



I don't decide myself for the next three month. So I'll probably won't make it. Will focus on boxing, hopefully I have a fight in January.


One hour boxing. Some pads and bagwork one on one.
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Re: Back to boxics

Postby baldy » Fri Dec 23, 2011 9:08 am

hoffmeister wrote: hopefully I have a fight in January. .

This is very exciting, will be watching your build up!
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: Back to boxics

Postby hoffmeister » Fri Dec 23, 2011 11:57 am

baldy wrote:
hoffmeister wrote: hopefully I have a fight in January. .

This is very exciting, will be watching your build up!


:)

Squat
warm up 50x55
3x90
3x92,5 (intended to do 95 but I forgot the weights on one side, I didn't notice the imbalance)
100
105
110 heavy actually

Bench
3x5x60
2x8x50

DB row
3x8x31,5
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Re: Back to boxics

Postby dublin dave » Fri Dec 23, 2011 2:08 pm

hoffmeister wrote:
baldy wrote:
hoffmeister wrote: hopefully I have a fight in January. .

This is very exciting, will be watching your build up!


:)

Squat
warm up 50x55
3x90
3x92,5 (intended to do 95 but I forgot the weights on one side, I didn't notice the imbalance)
100
105
110 heavy actually

Bench
3x5x60
2x8x50

DB row
3x8x31,5


WTF! You did 50x55 as a warm up!!!
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Re: Back to boxics

Postby hoffmeister » Mon Dec 26, 2011 4:52 pm

Crossfit training

1 RM clean and jerk
50,60,70,75 (BW over head first time! I have done 75 before but when I was about 80kg(
3x f 77,5

15 reps with 70% of 1RM for time: 52,5kg 2:20

5 min rest

2 km row: 7,27 PB
It was really hard to breathe.

10 min rest

250m row
15 burpees
15 high KB swings 32kg
15 burpees
250m row
Time: 4,24
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Re: Back to boxics

Postby hoffmeister » Tue Dec 27, 2011 6:03 pm

1. Find 1RM power clean: 85
2. Find 1RM weighted dips: 27,5
3. 75 burpees for time: 4,02 new PB :)

Power clean
5x40
3x50
3x60
2x70
75
80
85
3xfx87,5

weighted dips
5x5kg
3x10
15
20
25
27,5
f28,75

75 burpees: 4,02
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Re: Back to boxics

Postby hoffmeister » Wed Dec 28, 2011 7:37 pm

power yoga one hour. Couldn't focus.
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Re: Back to boxics

Postby hoffmeister » Thu Dec 29, 2011 10:03 pm

training with Bronco and Kraft

1RM on power snatch: 55
1RM weighted pull up: 15
max pushups: 24
max k2e: 20 (kipped)

Not very strong in mind. So I didn't really push myself on pushups and k2e
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Re: Back to boxics

Postby hoffmeister » Fri Dec 30, 2011 11:46 am

yoga one hour
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Re: Back to boxics

Postby hoffmeister » Fri Dec 30, 2011 4:55 pm

Power snatch
6x1x82% of 1RM 45

Good mornings
3x10x45

3x
400m row
20 20kg DB thrusters
10 toes two bar

Time: 11.00 (3.23 - 7.16)
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Re: Back to boxics

Postby hoffmeister » Mon Jan 02, 2012 5:37 pm

back from new years hang over.

back squat
2x5x50
2x5x70
5x5x90

8x 200m row sprints
Time: 36,4 - 36,5 - 37 - 37,3 - 37,7 - 38,1 - 37,5 - 36,1
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Re: Back to boxics

Postby hoffmeister » Tue Jan 03, 2012 1:43 pm

Clean and jerk
4x1 @85% of 1RM - 65 kg

20,15,10,5 burpees and pull ups for time: 5.37
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Re: Back to boxics

Postby hoffmeister » Wed Jan 04, 2012 8:07 pm

I went to Bosön a huge traning place with a boxing coach and some people from the club.

Some explosive jumps, some medicin ball throws and a little bit of lifting. Ended the session with 3 x 600m run (1 min rest).
Time: 1,56 - 2,21 - 2,17 To hard in the first round... My legs are sore as hell now.
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