Kraft log

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

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Re: Kraft log

Postby Kraft » Sun Mar 18, 2012 9:55 pm

Today I did this:
1 Turkish getup on each side with 16 kg bell
Push-ups on toesx10
20 swings 5 times with 16 kg bell
1 TGU on each side
Push-ups x 10
15 squats 5 times with 16 kg bell. Rest as much as you need between sets but no longer
1 TGU on each side
Push-ups x 10
Leg lifts x 30
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Re: Kraft log

Postby Kraft » Mon Mar 19, 2012 9:48 pm

Today´s exercises will give me sore arms in tomorrow, especially since I haven´t been doing much training lately...

Swings, 16 kg KB 3x3 minutes, 3 minutes of rest between: 100, 97, 87
TGU´s: 3x3 16 kg KB
Death by push ups: I failed when I tried to do 10 in one minute...push ups isn´t my thing really, need to work on that.
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Re: Kraft log

Postby Kraft » Tue Mar 20, 2012 9:52 pm

Tonight I did some more KB exercises at home. First I did the funcmama warm up and then C&J 3x8+16, KB row/good mornings 4x8+16.
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Re: Kraft log

Postby Kraft » Mon Mar 26, 2012 8:46 pm

I´m trying to get back to normal training after my little leg injury. The leg is fine, but a bit sore and I´m afraid I will hit stuff. Today I tried to do power cleans from the floor. It didn´t go very well so I did them from hanging instead 6x3+30-40 kg. I also did front squats, KB row, KB good mornings and swings. I finished by doing some teqnique training on the rowing machine. Me and Hoff got an excellent rowing introduction last friday.

Sunday I did back squats: 5x5+60, dead lift; 1x10+50, 4x10+60, bench press: 5x5+37,5 and KB snatches 5x10+12 kg on each side

Saturday I went running 6,7 km.

Friday we got the rowing instruction and before that I did box jumps (low ones, but I´m on my way back in the saddle) front squats and push press.

Tomorrow I willl rest, apart from being thrown to the floor by my son in judo practise :-)
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Re: Kraft log

Postby ida » Tue Mar 27, 2012 12:00 pm

Kraft wrote: back squats: 5x5+60


I think I need to ask for squat instructions from you aswell in exchange for more rowing machine tips. You are strong! :)
there is always time for rowing
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ida
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Re: Kraft log

Postby Kraft » Mon Apr 02, 2012 2:54 pm

ida wrote:
Kraft wrote: back squats: 5x5+60


I think I need to ask for squat instructions from you aswell in exchange for more rowing machine tips. You are strong! :)


Thank you and thank you for instructions. As you can see I´m not very active here, but hopefully more active in the gym. Let´s meet up for squats!
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Re: Kraft log

Postby Kraft » Mon Apr 02, 2012 2:59 pm

Last wednesday I jogged for 25 minutes.

Thursday I went to the gym:
Snatch: 3x3+20, 3x3+27,5
Over head squats: 5x5+20 kg
Dead lift: 5x5+64
Military press: 5x5+25
KB snatches: 4x8+16 kg bell

Saturday I ran again, 5 km in 26 minutes.
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Re: Kraft log

Postby Kraft » Mon Apr 02, 2012 7:53 pm

Today I did my home KB session:
1 Turkish getup on each side with 16 kg bell
Push-ups on toesx10
100 with 16 kg bell
1 TGU on each side
Push-ups x 10
15 squats 5 times with 16 kg bell.
1 TGU on each side
Push-ups x 10
Leg lifts x 30

I need to vary this a bit more I think...
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Location: Stockholm

Re: Kraft log

Postby Kraft » Wed Apr 04, 2012 7:43 pm

Today I took the bike to work for the first time this spring! And then to the gym and then home. I think Ive cycled about 18-20 km today. Nice!

At the gym I did this:

func mama warm up

box jumps: 3x5
push press: 3x5+40kg
squats: 5x5+60kg
KB row: 4x8+16kg
Back extensions: 3x15
KB high swings:+16 kg 20+20+20+15+15+1
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Re: Kraft log

Postby Kraft » Tue Apr 17, 2012 12:08 pm

I got sick again, really sick this time and it all ended with an ear infection. I miss training so much. In a couple of days maybe....
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Re: Kraft log

Postby Kraft » Wed Apr 18, 2012 8:51 pm

First session in two weeks and the cold hasn´t really left me yet, but I couldn´t stand the passitivity so I did som exercises from my new "home program". Which turned out to be quite heavy now. Especially the swings....

KB push press 5x5+16 kg

Swings 3x2 minutes+16 kg=183 swings

Plank 3x1 minute
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Re: Kraft log

Postby Kraft » Sun Apr 22, 2012 11:29 am

Friday april 20th
Power clean: 3x3+30, 3x3+40
Front squats: 3x5+40, 2x3+50
Push ups/neg pull ups: 5/5x5
20 minutes on the rowing machine, to tired to do any metcons....

Sunday april 22nd
40 minute jog
KB squats: 10x5+16 kg
KB row: 3x6+16 kg
back extensions: 3x20

Still a bit slow and tired after cold and stuff but happy to be back in my tights and Nike Vomeros again!
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Re: Kraft log

Postby Kraft » Mon Apr 23, 2012 7:29 pm

Gym day today:

Warm up, rowing machine: 10 minutes

Snatch: 3x3+20, 3x3+30

Dead lift: 5x5+60

Military press: 5x5+25

KB snatch: 5x8+14
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Re: Kraft log

Postby Kraft » Wed Apr 25, 2012 8:18 pm

Home training session tonight:
1 minute push ups (14, 12, 11)
2 min sit ups (45, 50, 43)
3 min air squats (93, 101, 105)

x3, one minute rest between sets
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Re: Kraft log

Postby Kraft » Fri Apr 27, 2012 11:46 am

box jumps: 3x5
push press: 1x3+35, 1x3+37,5, 3x3+40kg
squats: 5x5+60kg
KB row: 4x8+16kg
Back extensions: 3x15
KB swings:+16 kg 50+25+25
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