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Weekly Update - #alldayathlete

Posted: Sat Dec 31, 2016 6:50 am
by Martin Joe
Image

Weekly Update - #alldayathlete

Posted: Sat Dec 31, 2016 6:51 am
by Martin Joe
2016/Week 51
Template: #TB Fighter
Block 1 / Week 5

MONDAY
AM session

* Climbing
2 hours


PM session
* Strength
Mobility (super joints)

Pistols 4 x 1
One Arm push-ups 4 x 1
Weighted Pull-ups 4 x 2 @ 85 %

Hanging leg raise 4 x 3


TUESDAY
Off due to fatigue caused by a tough night shift. HIC was planned today


WEDNESDAY
* Rest and recover
Foam rolling

Thursday
* Strength

Mobility - “Super Joints” by Pavel T.


Pistols 4 x 1 L/R
One arm push-ups 4 x 1 L/R
Kettlebell Get-ups 5 + 5 L/R @ moderate kg

Pull-ups x 5 @ bw
Swings x 5 @ moderate kg
x 5

Side plank 2 x 10 L/R


Friday
*HIC - run +20 min z3

INT 1: 7 min z2
INT 2: 21 min z3

post-run: Mobility



Saturday
* Rest and recover
Stretch


Sunday
* Rest and recover

Weekly Update - #alldayathlete

Posted: Sun Jan 01, 2017 3:07 pm
by Martin Joe
2016/Week 52
Template: #TB Fighter
Block 1 / Week 6

MONDAY
* Strength
Mobility: ankel, hip, sholder extensions

Pistols 3 x 2 @ bw
One arm push-ups 3 x 2 @ bw
Pull-ups 3 x 6 @ bw

HLR 3 x 4
KB Russian twist 3 x 10 @ 14 kg


TUESDAY
* HIC (easy)

10 + 10 Kettlebell Thrusters
Heavy Bag Strikes x 60 seconds
Rest 60 seconds
x 5

35 x Back extensions


WEDNESDAY
* HIC (easy)
Mobility

Pull-ups
One legged squat (L)
Sit-ups
One legged squat (R)
Push-ups
Burpees
Back extensions
Star jumpers
Rest 120 sec
x 2


THURSDAY
* Strength
Mobility: ankel, hip, shoulder extensions

Pistols 3 x 2
One arm push-ups 3 x 2
Weighted Pull-ups 3 x 2
120 sec rest/ set

HLR 3 x 4
Kettlebell Windmill 2 x 10


FRIDAY
* Endurance (easy)
Walk 1 hour


SATURDAY
* Recovery
Run 20 min - easy (z1-z2)


SUNDAY
* Day off

Re: Weekly Update - #alldayathlete

Posted: Mon Jan 02, 2017 5:59 pm
by K.B.
Martin Joe - great to see you logging your training here, KB.

Re: Weekly Update - #alldayathlete

Posted: Sun Jan 08, 2017 10:06 am
by Martin Joe
@ K.B. Thanks !

Weekly Update - #alldayathlete

Posted: Sun Jan 08, 2017 10:06 am
by Martin Joe
W01-17
Recovery week.
---

MONDAY
Mobility - GB “Fundamentals”, then PT “Super Joints”


TUESDAY
Mobility - GB “Fundamentals”


WEDNESDAY
Climbing (indoor) approx 1,5 hour


THURSDAY
Mobility - GB “Fundamentals”


Strength Endurance
* Old School Circuit training


FRIDAY
Swim approx 1 time

2 x 50 m MIX

drill:
25 m rescue swim with object
10 push-ups
30 sec. rest
x 10 rounds

5 x 100 m CRAWL / FREE STYLE
5 x 100 m CHEST STROKE

1 x 50 m MIX

4 x 25 m underwater swim


SATURDAY
Day Off


SUNDAY
Day Off

Weekly Update - #alldayathlete

Posted: Mon Jan 23, 2017 2:46 pm
by Martin Joe
Week 3 - 17
Tactical Barbell
Template “Fighter”
B2W2

---

MONDAY / Strength
Mobility

Pistols 2 x 2
OA push-ups 2 x 2
OA push-ups 1 x 1
Pull-ups 5 x 3

air squats 2 x 15
sit-ups 2 x 10
push-ups 2 x 10
back ex. 2 x 10


TUESDAY / HIC
Run 30 min [z2 - z3]


WEDNESDAY / Day Off


THURSDAY / Strength
Mobility

Pistols 4 x 1
OA push-ups 4 x 1
Pull-ups 4 x 5

14 + 9 O L Squat L
14 + 9 Sit-ups
14 + 9 O L Squat R
14 + 9 Sit-ups

10 Push-ups
10 Air Squats
2 Rope climb
x 3 rounds


FRIDAY / HIC
Run 30 min [z2 - z3]


SATURDAY / Day Off


SUNDAY / Day Off

Weekly Update - #alldayathlete

Posted: Wed Feb 08, 2017 12:05 pm
by Martin Joe
TB Black/ Fighter
B2W4
---

MONDAY / Strength + HIC

AM - training
Mobility inspired by Gymnastic Bodies
Plyometric work

Pistols 3 sets
OA push-ups 3 sets
Pull-ups 2 weighted sets
Pull-ups 2 body weight sets


PM - training
HIC / run 20 min [z2-z3]


TUESDAY / HIC

Mobility

Kettlebell Get-ups 5 left + 5 right (heavy)
Kettlebell Swings 5 x 10 @ 2 bells

10 Kettlebell front squat
10 Push-ups
04 Pull-ups
x 2 rounds AFAS !

Mobility work (15 - 20 min) for shoulder and hip joints


WEDNESDAY / Day off


THURSDAY / Strength

Mobility inspired by Gymnastic Bodies
Plyometric work

Pistols 3 sets
OA push-ups 3 sets
Pull-ups 2 weighted sets
Pull-ups 2 body weight sets


FRIDAY / HIC

Part #1
04 Pull-ups
12 Single leg squat LEFT
12 Sit-ups
12 Single leg squat RIGHT
10 Push-ups
10 Burpees
12 Back extensions
12 Star jumpers
Rest 60 seconds
x 3 rounds for time

Part #2
3 x 10 Kettlebell swings @ 2 x bells - go heavy


SATURDAY / Day off


SUNDAY / Day off

Weekly Update - #alldayathlete

Posted: Mon Mar 27, 2017 7:36 am
by Martin Joe
Template: GREEN (enhanced)
B1W1



DAY 1 / STRENGTH ENDURANCE (SE)
AM: Run, 3 km in HR [z1-z2], LSS

PM: SE
PART ONE
Mobility work

Assisted squat + Side prone lift, 5 super sets

Incline push-up + German arm swing, 4 super sets
Incline row + OA upright lat lean, 4 super sets
Scapular shrugs + Swivel hips, 4 super sets

PART TWO
Kettlebell Get-up 3 x 3 (L/R) @ a heavy kettlebell
Kettlbell swings 3 x 10 @ 2 kettlebells


DAY 2 / HIGH INTENSITY CONDITIONING (HIC)
AM: Run, 3 km in HR [z1-z2], LSS
.. Then core training for 15 minutes

PM: HIC #16 Standard Issue Hills
warm-up: walk 20 minutes (fast pace) or 10 minute jog

Hill sprint 35 - 40 seconds
Rest 120 seconds
x 5

cool down: walk or jog for 10 minutes


DAY 3 / ENDURANCE (E)
Climbing (indoor) for >60 minutes


Day 4 / RECOVERY


Day 5 / STRENGTH ENDURANCE
Mobility work

Assisted squat + Side prone lift, 5 super sets

Incline push-up + German arm swing, 4 super sets
Incline row + OA upright lat lean, 4 super sets
Scapular shrugs + Swivel hips, 4 super sets


Day 6 / ENDURANCE
AM: Strength Endurance
Core and Mobility

Kettlebell C/P + pull-up, 3 x [1, 2, 3)

PM: Run, 300 m sets
warm-up: easy jog for 10 minutes

Run 300 m, pace [3:45-4:00] in hr [z1-z2]

cool down: walk for 10 minutes.


DAY 7 / DAY OFF


/Martin Joe
http://www.operatorslab.blogspot.dk

Weekly Update - #alldayathlete

Posted: Wed Apr 05, 2017 5:18 pm
by Martin Joe
Template: GREEN (enhanced)
B1W2



DAY 1 / STRENGTH ENDURANCE (SE)
Bent Hollow hold + Cat-Cow, 5 super sets
Seated Russian Twist + Standing hip circle, 4 super sets
Tuck-Up + Windmill, 4 super sets

Air Squat + Kneeling Side Lift, 5 super sets

Incline push-up + German Arm Swing, 5 super sets
Incline Row + OA Upright Lat Lean, 4 super sets
Scapular Shrugs + Swivel hips, 5 super sets


DAY 2 / HIGH INTENSITY CONDITIONING (HIC)
INT 8x300 (run)
Run 300 m @ pace [3:45-3:55]
Rest 90 seconds
x 8


DAY 3 / ENDURANCE (E)
Climbing, 90 minutes


DAY 4 / RECOVERY
Run 15 min in [z1-z2]


DAY 5 / STRENGTH ENDURANCE (SE)
Bent Hollow hold + Cat-Cow, 5 super sets
Seated Russian Twist + Standing hip circle, 4 super sets
Tuck-Up + Windmill, 4 super sets

Air Squat + Kneeling Side Lift, 5 super sets

Incline push-up + German Arm Swing, 5 super sets
Incline Row + OA Upright Lat Lean, 4 super sets
Scapular Shrugs + Swivel hips, 5 super sets


DAY 6 /ENDURANCE (E)
FunRun
Run 10 min in [z1-z2]
BW strength (10 x lower body) + (5 x upper body)
x 4


DAY 7 / DAY OFF


/Martin Joe
http://www.operatorslab.blogspot.dk