2012-08-25

Måndag: Grit Plyo + Q-Fit BlackBurn

Premiärtest för den nya Grit Plyo. Kul att se vad den kan erbjuda..
Lägger sen till liten Q variant med kettlebells..

Tyngd och kontroll är temat..:-)

TF sit-thru+squat 10-9...2-1
S.leg Boxjumps 2x8

3 rounds...
KB floorpress 2x10
KB Renegade Row 2x10
KB kneeclean+plank 210

TF sit-thru+squat 10-9...2-1
S.leg Boxjumps 2x8

3 rounds..
KB RDL suitcase 2x10
(( TRX long twist 210
(( Rip core twist 215
KB windmill 210
KB dragon press 210

Abs:
TF Spinal rock pike
KB russian twist
Ball-throw-belly
S.arm plank 30/30

BodyBalance..

Blev en uppmjukning istället... Rörlighet o balans.. Skön men mkt blöt BodyBalance.

ChromeFit..

Ja, OM en bott i California...vet jag vad jag hade testat några månader ;-)
http://chromefit.com/services/schedule/

Adajdas..

Adidas. Vet inte hur d lyckas göra så coola, snygga skor o kläder..
Q-stuk direkt ;-)

2012-08-24

Nästa vecka…

..blir det nytt att testa. Både 2 olika Grit och deadball.. Glöm inte att boka  I tid. ;-)

grit_program_tile
deadball

2012-08-23

Torsdag: Q-Fit Dead-Bleed Mix

Sedvanlig tung och hård torsdag med lite goa gubbs.. Mats, BC-Jens, PT-Jonas o Friberg.

Blir den sköna mixkompotten "Q-Fit Dead-Bleed Mix Circuit",
tunga KB's o tung barbell.. puls o hela baletten.. + lite tabatalöpning som avslutning..




















----- ------ ------
2 rounds

10 barbell 30 low row
10 barbell 30 high row
10 barbell 30 backhead press
20 barbell 30 alt lunge
10 barbell 30 clean & jerkpress
+
KB dbl clean x 5
KB dbl snatch x 5
KB dbl pushpress x 5
KB dbl front squat x 5
KB dbl swing x 5

----- ----- ------
3 rounds

20 medball slams
10 jumpsquats
10+10 pushups
10 bb hip press
10 leg raise
10 bb press
----- ----- ------
busu dbl step cardio 1 min
10 pullups (alt w jumps)

Tabata-sprints x2

2012-08-22

4-day Wave Training

Lite sugen o prova faktiskt..

The 4-day wave is a physical training schedule created by Scott Sonnon to maximize performance and recovery through varied training intensity. This method of cycling intensity is the foundation of most CST and TACFIT programs, and can be incorporated into any physical training routine.

The 4 day cycle looks like this:

• Moderate Intensity: This is your dedicated strength training day. Your heart rate should not exceed 85% of heart rate maximum and your rating of perceived exertion should be 5-7 on a 10 scale.


• High Intensity: Metabolic conditioning and peak performance are emphasized on this day. Your heart rate should remain between 85 and 95% of heart rate maximum and your rating of perceived exertion should be 8-10 on a 10 scale.


• No Intensity: Strength training and metabolic conditioning can take a toll on joint health. “No intensity” joint mobility training is a critical component of active recovery.


• Low Intensity: Compensatory movement will help to further decompress joints and release muscular tension. A critical component of recovery from previous training while priming your body for the next cycle of moderate and high intensity training.

Ons: Tabata-running

En stund med massa axel-rehab. Sen överraskade jag mig själv med 32 intervaller, 4 rundor på bandet..
Blött överallt ;-)

2012-08-20

Måndag: Q Commando III

Här har vi dagens kroppsarbete:
En skön specialkomponerad TF Commando + xtra xtra godis.

Q-Fit TF Commando Mix III
20/10 -8

Lunge twist combo
Springing Tripod
Scorpion Strike
Screw pushup
Spinal rock pike
Tripod overhead twist
Rocca forearm
---------- ---------
20 medball slams 
10 jumpsquats 

10+10 pushups 
10 bb hip press 
10 leg raise
10 bb press 
----- ----- ------
Tabata-sprints x2


Måndag: TacFit

Efter 3 dagars vila från träning, lutar det åt nån variant med lite skön TacFit Commando + lite xtra godis...