Category Archive: BlOGG
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Vacation mode
We are BACK! in Sweden that is.
So i still got a weeks vacation left here at home.
Thats a great opportunity to help my friends with some training.
First out was my darling Stina, i put her through one of my favourite K-star mobility drills. (thank you K-star)
Then Rami Aziz came by and we did some deadlifts, power cleans from hang and frontsquats.
(Koji variation of the deadlift)
Then Mr.S came by and we did some prepwork for his upcoming tests next week.
Deadlifting for reps and more gripwork
traininglog 2012-07-12
Deadlift
5@ 120
5@140
10@160
Grippers
RB100 x5 left/right regular and inverted
CoC 1,5 6 singles left/right
RB100 15×3 left/right inverted
Rammstein on the stereo
My next traininglog update comes from Spain-
Something is always more than Nothing
traininglog 2012-07-11
Today i did handstands, put up a “gripperboard” and alternating one arm swings for warmup @20kg
Then
3 rounds of
Cleans 5x@100kg
PowerSwing 5x@48kg
2 minutes rest
then
2 rounds of Tabata swings @20 for cardio? dont know why i did it, because I like the 15/15 Vo2 more.
Guns N Roses on the stereo
Lift, Swing and Grip
traininglog 2012-07-10
Fatbar Deadlift (Fat Gripz) 4 @ 70kg 4 @80kg 4 @90kg 4 @100kg 4 @120kg 3×3 @125kg
One hand swing
6+6 on the minute @48kg for 6 minutes (was supposed to add reps but i did first two round of 6-6 and just kept going and added a set intead)
Gripper work (still taking this sloooow)
2×8 regular left/right @RB100
2×8 inverted left/right @RB100
4 singles regular left/right @CoC 1,5
4 static holds (15 seconds) inverted left/right @CoC 1,5
Rope inverted rows
2×12
ACCEPT – teutonic terror on the stereo
I had some company in the gym today
RB100, CoC #1,5 and CoC #2
Barbell work
Traininglog 2012-07-09
Warmup: 3 sets of
1 bar muscle-up + 2 minutes cleaning the gym
Snatch training
2×1 @40kg faster then speedy gonzales
2×1 @50kg fast as speedy himself
2×1 @60kg fast as speedys older brother
2×1 @70kg fast as speedys limp brother in law
2×2 @80kg …
4×1 @90kg
Then some 3´s and 5´s in the frontsquat
Tomorrow we are going outside for some wicked cool stuff @ Åby sports arena
Manowar on the stereo
Yesterdays training and todays Recovery workout gone bad
Traininglog 2012-07-07
Yesterday i did some barbell clean complexes (thank you Matt Wichlinski for the inspiration)
Kettlebell swings and goblet squats for warmup
1 powerclean+ 1 frontsquat+ 1 clean= 1 set
This was done adding weight every set until i hit 110kg
Then i did some 3´s in the frontsquats and 5´s in them pull-ups.
Traininglog 2012-07-08 (light recovery work)
My traps and legs was banged up from yesterday so i started with some primal move inspired stuff.
Then went on to single hand swing+clean+press+TGU with the 24 to get some technique practise into my system.
I put this on the stereo and suddenly i felt AWESOME!
This is what happens next
Clean n Press x5 @double bells 24´s
PowerSwing x5 @48
Frontsquat x5 @double bells 28 and 32´s (switching sides every round)
Clean (one arm) x3 @48
PowerSwing x5 @48
Rest 90sec Then repeated 6 times
So, this was not my plan at all…who cares? Good times!
Barbell, Kettlebell and Grippertraining
Traininglog 2012-07-06
TGU 1+1 @20kg @24kg @32kg
Fatbar Deadlift (Fat Gripz)
5×2 @ 70kg @85kg @95kg @115kg @135kg
One hand swing
6+6 on the minute @48kg for 5 minutes (From Senior RKC Max Shank, just going to add 1+1 rep every week now for as long as i can)
Rope Pull-ups
3×8
Gripper work (easing into this again, and my forearms were totaly smoked already)
2×10 regular left/right RB100
2×10 inverted left/right RB100
Random pics from today
Regular Inverted
Workout vBlog 2012-05-10
Postar träningsvideo med lite snack om vad jag gör och vad jag tycker om saker kring träning, övningsval,volym och lite annat. Oavsett vad ni tycker om detta så lämna gärna en kommentar så jag kan ta till mig kritiken, bra som dålig.
Passet i sin helhet
Jumpsquat 8×3 x60 totalt:24st
Kb-snatch 8×5+5 32kg totalt:80st
Vristhopp 3x-20-30
Grepp och rombarbete med gummiband 4×12-15
Minifys Helkropp
Snabb helkropps fysträning med Zvonimir idag efter ett avklarat MMA pass
Detta träningspasset kan vem som helst göra, Som vanligt ska tekniken sitta innan man ökar belastningen eller hastigheten på övningarna.
Pushjerk (pushpress) x5
Get-up med säck x3+3
Kettlebell swing x20
Vila 30-120 sek
Repetera efter behov, idag gjorde vi 5 omgångar med 30 sek vila mellan.
Keep it simple
Get better!
/Brinde