The road back to cardio

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Re: The road back to cardio

Postby hoffmeister » Wed Jan 22, 2014 2:46 pm

Split jerk
3@50
3@60
3@65
3@70
2@70
3x3@70

50 min spinning
this is Sparta
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Re: The road back to cardio

Postby hoffmeister » Fri Jan 24, 2014 1:29 pm

Vertical leap
5x3 ay belly button hight

db shoulder press 16,2 kg
10, 8,8,8,6

oly ring play

kb windsmills
3x6@20
this is Sparta
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Re: The road back to cardio

Postby hoffmeister » Sun Jan 26, 2014 5:12 pm

Squat
5@100
3@110
3@120
3x2@125
130

Bench
10@60
5x5@72,5

oly ring play
this is Sparta
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Re: The road back to cardio

Postby hoffmeister » Mon Jan 27, 2014 12:16 pm

running
3x800m intervals on treadmill 60 sec rest
17 km/h
17km/h
17km/h /16 after 400 and 15 after 600.
this is Sparta
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Re: The road back to cardio

Postby hakko » Tue Jan 28, 2014 8:29 pm

You're fast! But to pass off as a runner, you need to express yourself in "min/km" instead of "km/h". 3x800m @3:32, 60'' rest. Keeping a 3:32 pace is better than most people in my club though!
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Re: The road back to cardio

Postby hoffmeister » Wed Jan 29, 2014 12:13 pm

[quote="hakko"]You're fast! But to pass off as a runner, you need to express yourself in "min/km" instead of "km/h". 3x800m @3:32, 60'' rest. Keeping a 3:32 pace is better than most people in my club though!


Thanks :) I can manage short distances. I won't pass off for a runner in a while though.

Yesterday
Military press
10@30
3x6@40
3x3@45
3x1@47,5

Pullups (60 in total)
5x5 pronated
5x5 supine
4,3,3 neutral grip

Today: cardio
4km running, 3km row, 500m barefoot running
About: 37 min
The plan was to run for 4 min but it flet like I was getting galls, so I switched to rowing after 4k.
this is Sparta
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Re: The road back to cardio

Postby hoffmeister » Fri Jan 31, 2014 2:45 pm

KB windmills
8@16
8@20
8@25

incline bench
4x8@21,6

Deadlift
5@120
3@150
3x2@160

Some pullups, situos and pushups.
this is Sparta
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Re: The road back to cardio

Postby hoffmeister » Tue Feb 04, 2014 12:34 pm

squat
5@100
3@120
2@125
2@127,5
130
132,5

Bench
6@60
5@70
5x5@75 very happy about this. Before the first set I aimed at 5,5,3,3,2. But this was great.
this is Sparta
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Re: The road back to cardio

Postby hoffmeister » Wed Feb 05, 2014 12:27 pm

pronated pull ups
13, 7, 6

Lats pull downs
3x8@50ish

back extensions + 5kg
3x15

db row
3x10@26

some core

My first Handstand push up!!!
this is Sparta
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Re: The road back to cardio

Postby hakko » Wed Feb 05, 2014 9:26 pm

neat!
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Re: The road back to cardio

Postby kallefs » Fri Feb 07, 2014 12:30 am

Ooohhh, töfft!
Dum di dum!
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Re: The road back to cardio

Postby hoffmeister » Sat Feb 08, 2014 3:20 pm

yesterday

power snatch
3@40
3@45
3@50
3@52,5
55
f57,5
57,5
60

Failed on a HSPU :( Booo!

tabata front squat @40kg 14-7

some ring stuff

TODAY
running
7,2k total 40 min

1k warm up
6x400m/400m soft jog/run
2x100/100 sprint/soft jog
1k cool down
this is Sparta
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Re: The road back to cardio

Postby hoffmeister » Mon Feb 10, 2014 8:50 pm

Vertical leap
5x3 about 105cm

Bench
5@60
5@70
4,4,3,3,2 @77,5

Good mornings
3x6@60

pullups
4x8

db row
3x8@31kg

ab wheel 2x10
this is Sparta
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Re: The road back to cardio

Postby hoffmeister » Tue Feb 11, 2014 12:19 pm

Treadmill running
5 min warmup
10x
1 min 15-16kmh
2 min 10-11 kmh
7 min barefoot running cool down

40 min 7,5km
this is Sparta
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Re: The road back to cardio

Postby hoffmeister » Thu Feb 13, 2014 12:00 pm

Sitting DB shoulder press
5x8@16

some handstand training and rotator cuff stuff

tabata in Co2
104, 103, 101, 101, 100, 100, 99, 100
I was really exhausted after that, but I'm happy with the numbers: 808m total.
this is Sparta
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