The road back to cardio

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Re: The road back to cardio

Postby hoffmeister » Tue Mar 11, 2014 11:45 am

squat
5@100
5@110
3@120
2@125
127,5
130

Some oly ring stuff and ring dips

knees to elbows
3x12

croc row grip was weak after the earlier stuff
15@33,5kg
this is Sparta
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Re: The road back to cardio

Postby hoffmeister » Wed Mar 12, 2014 12:40 pm

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

Postby hoffmeister » Sun Mar 16, 2014 5:29 pm

14/3
Some oly stuff liftning

Military press
3x6@40

800m row

16/3
Bench
6@65
5x5@75

CG bench
8@60

Squat
3@100 with paus
3@120
130

Some chins

7k soft jog (48min)
this is Sparta
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Re: The road back to cardio

Postby hoffmeister » Tue Mar 18, 2014 10:19 am

Tabata Rowmachine
107, 104, 106, 101, 102, 103, 98, 100
Total: 821m Good!
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Re: The road back to cardio

Postby hoffmeister » Wed Mar 19, 2014 12:23 pm

Vertical leaps
5x2 belly button hight

Deadlift
8@100
4x4@140

sitting db shoulder press
10, 10, 8 @ 16kg
2, 3, 3 @ 21kg

brutal bench
15, 15, 12, 10

croc row
23@32 kg
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Re: The road back to cardio

Postby hoffmeister » Thu Mar 20, 2014 8:25 am

soft jog 45 min about 7,5 km
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Re: The road back to cardio

Postby hoffmeister » Fri Mar 21, 2014 3:42 pm

Front squat
3@80
3@100
3x1@110

Power snatch
3@45
3x3@50
3x3@55
60

pushpress
5x5@60

some ring stuff

rest for 40 min

row sprints 500m 2-3 min rest
1,40 - 1,42 - 1,45
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Re: The road back to cardio

Postby hoffmeister » Sun Mar 23, 2014 1:34 pm

soft jog 9k 52 min.
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Re: The road back to cardio

Postby hoffmeister » Mon Mar 24, 2014 2:23 pm

squat
5@100
3@120
4x2@120

supine pullups
12, 12, 10

Bench
10@50
8@60
3x3@77,5

Did some handstand training and fell on my back so now I'm in pain. I won't start worrying if it don't get better tomorrow.
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Re: The road back to cardio

Postby hoffmeister » Fri Mar 28, 2014 6:03 pm

vertical leap
3@navel hight
3x3 navel + 3cm

Bench
5@70
5x3@77,5

Supine pullups
5x5 + 10 kg
2x2 + 16kg

squat jumps
10 x20 sec (20 sec rest)

psuh ups
10 x 20 sec (20 sec rest)

KB swings 16kg
5X1 min (1 min rest)

core stuff
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