Weekly Update - #alldayathlete
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Martin Joe
- Posts: 11
- Joined: Tue Dec 20, 2016 11:52 am
Weekly Update - #alldayathlete
Last edited by Martin Joe on Sun Jan 21, 2018 7:52 pm, edited 7 times in total.
-
Martin Joe
- Posts: 11
- Joined: Tue Dec 20, 2016 11:52 am
Weekly Update - #alldayathlete
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
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
-
Martin Joe
- Posts: 11
- Joined: Tue Dec 20, 2016 11:52 am
Weekly Update - #alldayathlete
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
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
Martin Joe - great to see you logging your training here, KB.
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Martin Joe
- Posts: 11
- Joined: Tue Dec 20, 2016 11:52 am
Re: Weekly Update - #alldayathlete
@ K.B. Thanks !
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Martin Joe
- Posts: 11
- Joined: Tue Dec 20, 2016 11:52 am
Weekly Update - #alldayathlete
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
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
Last edited by Martin Joe on Wed Feb 08, 2017 12:02 pm, edited 1 time in total.
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Martin Joe
- Posts: 11
- Joined: Tue Dec 20, 2016 11:52 am
Weekly Update - #alldayathlete
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
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
-
Martin Joe
- Posts: 11
- Joined: Tue Dec 20, 2016 11:52 am
Weekly Update - #alldayathlete
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
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
-
Martin Joe
- Posts: 11
- Joined: Tue Dec 20, 2016 11:52 am
Weekly Update - #alldayathlete
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
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
Last edited by Martin Joe on Fri Apr 07, 2017 11:19 am, edited 5 times in total.
-
Martin Joe
- Posts: 11
- Joined: Tue Dec 20, 2016 11:52 am
Weekly Update - #alldayathlete
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
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
Last edited by Martin Joe on Fri Apr 07, 2017 11:18 am, edited 2 times in total.