Frogster's log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Wild Bill
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Re: Frogster's log

Post by Wild Bill » Sun Jan 20, 2013 9:57 pm

Very good job! =D> =D>

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Dunn
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Re: Frogster's log

Post by Dunn » Sun Jan 20, 2013 10:42 pm

Great work Froggy!

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Mickey O'neil
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Re: Frogster's log

Post by Mickey O'neil » Mon Jan 21, 2013 12:23 am

Nice, Frogster!

xox
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Re: Frogster's log

Post by xox » Tue Jan 22, 2013 10:59 am

cheers guys!

this week, no KB, just strength and running. November is miles away

22-01
Squat @87,5kg x6,6,5,5,4,4
Pull up @12kg x9,9,9
DB bench @2x22kg x15,15,15
Abs

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Re: Frogster's log

Post by xox » Thu Jan 24, 2013 11:30 am

23-01
Run 45min Walk 35 min

24-01
Bench @62,5kg x6,6,6,6,6,5
RDL @120kg x9,9,9
Susp. Rows @5kg x15,12,12
Abs

xox
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Re: Frogster's log

Post by xox » Mon Jan 28, 2013 4:24 pm

25-01
Mixed cardio (run, row, bike, Indian clubs) 45 min

26+27-01
teach workshops

28-01
LC @2x28kg x5+7
LC @2x24kg x17
B @2x28kg x1min
1S+1Sn @24kg x3min e.s
Squat @90kg x3,3,3,3,3,3
Pull up @14kg x6,6,6
DB bench @2x24kg x10,10,10
Abs

xox
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Re: Frogster's log

Post by xox » Wed Jan 30, 2013 2:50 pm

29-01
Run 15min
Bike HICT 15min x2

30-01
LC @2x28kg x7+9
LC @2x24kg x22
B @2x28kg x1min 15
1s+1c with gloves @16kg x5min e.s

Too many people at the gym to do Strength sets
BG bag spins, arm throws, dragon lunges, crunch, hindu push ups
Bar hang x1min 15

xox
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Re: Frogster's log

Post by xox » Thu Jan 31, 2013 3:56 pm

31-01
Trail run 30min
Snatch with fleece gloves @12kg x5min e.s

xox
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Re: Frogster's log

Post by xox » Fri Feb 01, 2013 11:55 am

01-02
LC @2x28kg x11+13
LC @2x24kg x29
B @2x28kg x1min 30
S @28kg 2min45 (L) +2min 15 (R)

A1 Squat @60kg x15x3
A2 Pull up x12x3
A3 Hindu push up 15x3

xox
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Re: Frogster's log

Post by xox » Sun Feb 03, 2013 8:01 am

02-02
Bike 50 min
1S+1C @2x16kg with gloves x7min
Abs
Bar hang

xox
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Re: Frogster's log

Post by xox » Mon Feb 04, 2013 11:05 am

04-02
LC @2x28kg x15
LC @2x24kg x35
S @24kg 2min 30 e.s

Squat @80kg x6,6,6,6
Pull up @14kg x7,8
DB bench press @2x24kg x12,12
Abs

xox
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Re: Frogster's log

Post by xox » Tue Feb 05, 2013 10:35 am

05-02
Run x20 min (6% 10km/h, HR 140-155)
1S+1Sn with gloves @16kg x10 min (3,3,1,1,1,1)
Bike HICT x15 min
Indian clubs x5 min

xox
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Re: Frogster's log

Post by xox » Thu Feb 07, 2013 2:52 pm

07-02
LC @2x24kg x52

Swing dropset 3 min e.s(@28,24,20kg)
GS jump squats @70kg x50,50
RDL @75kg x25
Thick rope susp.rows x22
Abs

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Dunn
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Re: Frogster's log

Post by Dunn » Fri Feb 08, 2013 12:50 am

Good work Frogman!

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Re: Frogster's log

Post by xox » Fri Feb 08, 2013 12:49 pm

Thanks Dunn, it's coming along, but another 25 reps are going to be hard work, haha!

08-02
Bike HICT x15min
1S+1Sn @16kg with gloves 3min e.s
Bike HICT x15min
1S+1Sn @16kg with gloves 3min e.s
Bike HICT x6min

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Re: Frogster's log

Post by xox » Mon Feb 11, 2013 1:23 pm

11-02
LC @2x28kg x5
LC @2x24kg x7
LC @2x20kg x57

Black LC @2x20kg x3 min
Swing dropset 28-20kg x3 min e.s
Squat @85kg x6,6,6,6
Pull up @BW x12,12
DB bench press @2x24kg x15,14
Abs

xox
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Re: Frogster's log

Post by xox » Tue Feb 12, 2013 2:07 pm

12-02
Run x30min
Glove snatch @16kg (SSSn,SSn,Sn,Sn) x4min e.s

xox
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Re: Frogster's log

Post by xox » Wed Feb 13, 2013 3:19 pm

13-02
LC @2x24kg x35 (5 min @7rpm didn't feel uncomfortable at all)
LC @2x24kg x21
LC @2x24kg x14

GS squats @65kg x60,60
RDL @100kg x12,12,12,12
Thick rope susp. Rows @5kg x15,15
Hindu push ups x15,15
Abs

xox
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Re: Frogster's log

Post by xox » Thu Feb 14, 2013 11:42 am

14-02
Cardio x65min (rope skipping, bike, glove snatch @16kg)

xox
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Re: Frogster's log

Post by xox » Fri Feb 15, 2013 12:50 pm

15-02
1min on/1min off x10: 1S+1LC @2x28kg @5rpm
Swing @28kg 1min e.s @24kg 1min e.s

A1 Squat @65kg x12,12,12,12
A2 Reverse lunge from deficit x8,8,8,8 e.s
Pull up dropset @16kg x5 + BWx10, @16kg x3 + BWx9
Abs

xox
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Re: Frogster's log

Post by xox » Mon Feb 18, 2013 8:48 pm

18-02
LC @2x24kg x49 (7min)

LC @2x20kg x23,20,20 (2min on/ 2min off)

Squat @90kg x6,6,6,6
Pull up dropset @16kg x6 +BW x10
Abs
Bar hang

xox
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Re: Frogster's log

Post by xox » Tue Feb 19, 2013 5:56 pm

19-02
Cardio (Bike HICT x20min, snatch @24kg x6min, bike HICT x20min, rope skip x5 min)

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Mickey O'neil
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Re: Frogster's log

Post by Mickey O'neil » Wed Feb 20, 2013 1:01 am

Nice, Thierry! That's a hell of a cardio circuit.

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Re: Frogster's log

Post by xox » Wed Feb 20, 2013 3:40 pm

Thanks Mickey, I do keep the HR at 70%. Obviously with 24kg snatch it went up for a few minutes ;-)
The HICT on the spin bike from Joel Jamieson is great!

xox
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Re: Frogster's log

Post by xox » Sat Feb 23, 2013 4:20 pm

20,21,22-02
Tonsilitis

23-02
1min on/1 min off x10 @2x24kg: LCx8, Jx11, LCx8, Jx11,LCx8, Jx11,LCx8, Jx11, LCx11, Jx13
Clean with gloves @2x16kg x6 min (SSC,SC,C)
Thick rope Susp. Rows @BW x16
Bar hang x1min
Hindu push up x12

Off to Russia on Thursday, and competition against the locals on the Sunday. Jerk, snatch and Long cycle @24kg for 7 min each discipline.
http://kettlebellfitnessdk.wordpress.co ... otherland/

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