Mein Log- Fit im Alter mit Crossfit Football

[Nates]

Training: 20.12.2023

0. Air Bike 3 Minuten
1. Foam Roll Hip Flexors x 60s each side
2. Biphasic Hip Flexor Stretch x 60s
3. Bird Dogs: 3 x 3-5 each side
4. BW Glute Bridge: 3x 5
5. Tempo Goblet Squat: 3 x 3-5 - 3s lower + 1s at bottom + 1s
6. Standing Box Jump: 3 x 3. Rest 45s-60s.

Submax Effort Lower

** Squat Cluster** -> Habs verkackt und vergessen zu clustern
- 110.0 kgs x 4 reps
- 110.0 kgs x 4 reps
- 110.0 kgs x 4 reps

** Landmine Rdl **
- 95.0 kgs x 15 reps
- 95.0 kgs x 15 reps
- 95.0 kgs x 15 reps
- 95.0 kgs x 15 reps

** Fw + Bw Lunges **
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Banded Glute Raise 11/4 **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 12 reps

** Cross Body Walk **
- 40.0 kgs x 60 reps
- 40.0 kgs x 60 reps
- 40.0 kgs x 60 reps
- 40.0 kgs x 60 reps
- 40.0 kgs x 60 reps
- 40.0 kgs x 60 reps

[Nates]

Training: 08.12.2023

0. Air Bike 3 mins
1. Foam Roll Lats x 60s
2.Biphasic Lat Stretch x 60
3.Thoracic Rotations: 3 x 5 each
4. 10-15 Facepull-aparts + 10-15 Banded Pushdowns.
5. Plyo Push-ups: 5 x 3, every 60s

Submax Effort Upper

** Cluster Pull Up ** (2,1,1 15 sec)
- 32.5 kgs x 4 reps
- 32.5 kgs x 4 reps
- 32.5 kgs x 4 reps

** Floor Press **
- 70.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 85.0 kgs x 8 reps

Wär mehr drin gewesen

** Floor DB Rollout **
- 35.0 kgs x 13 reps
- 35.0 kgs x 12 reps
- 30.0 kgs x 15 reps

Supersatz

** Supported Landmine Out Row **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

**Amrap 8**
Facepulls x 20
Overhead Ext. x 20

[Nates]

Training: 23.12.2023

1. Foam Roll Hamstrings x 60s each side
2. Active Straight Leg Raises x 10 reps
3. Bird Dogs: 3 x 3-5 each
4. BW Glute Bridge: 3 x 5
5.KB RDLs: 3 x 5. Rest 60s.
6. Landmine Squat Jumps: 5 x 4

Dynamic Effort Lower

** Deadlift ** @ 50% Emom
- 60.0 kgs x rotes Band x 3 reps
- 60.0 kgs x rotes Band x 3 reps
- 60.0 kgs x rotes Band x 3 reps
- 60.0 kgs x rotes Band x 3 reps
- 60.0 kgs x rotes Band x 3 reps
- 60.0 kgs x rotes Band x 3 reps
- 60.0 kgs x rotes Band x 3 reps
- 60.0 kgs x rotes Band x 3 reps

** Box Front Squat **
- 70.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Hip Thrust **
- 65.0 kgs x 15 reps
- 65.0 kgs x 15 reps
- 65.0 kgs x 15 reps
- 65.0 kgs x 15 reps

** Duoble KB Lateral Squat **
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps

** Stir The Pot **
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

[Nates]

Training: 25.12.2023

Vormittags:

Rudern @Steady State

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[Nates]

Training: 11.12.2023


0. Air Bike x 3 mins
1. Foam Roll Pecs x 60s
2. Biphasic Pec Stretch x 60s each side
3. Thoracic Rotations: 3 x 5 each
4. Upper Activation: 3 sets 10-15 Facepull-aparts + 10-15 Banded Pushdowns.
5. Bench Press: 3 x 5 reps light load
6. Plyo Pushups: 3 x 3.

** Speed Benchpress ** Every 60 secs @50%
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps

** Standing Bilaterale Landmine Press **
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps

Supersatz mit

** Supported 1 Arm Row **
- 32.5 kgs x 12 reps
- 32.5 kgs x 12 reps
- 32.5 kgs x 12 reps


** Circuit **
EMOM 12:
Minute 1: 40s Max Effort Push-ups on Kettlebells
Minute 2: 40s Max Effort Battle Ropes
Minute 3: 40s Max Effort DB Hang Power Cleans @35Kgs

[Nates]

Training: 27.12.2023

Rudern: Max Aerobic Power

Ziel: 28 S/m bei 235-240 Watt

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[Nates]

Training: 22.12.2023

Submax Effort Lower

1. Foam Roll Hamstrings x 60s each side
2. Active Straight Leg Raises x 10
3. Bird Dogs: 3 x 35 each
4. BW Glute Bridge: 3x 5
5. Trap Bar RDL: 3 x 5.
6. Trap Bar Jumps: 5 x 3 (empty bar). Rest 45s.

** Trap Bar Dl **
- 40.0 kgs x Red Band x 5 reps
- 50.0 kgs x Red Band x 5 reps
- 80.0 kgs x Red Band x 5 reps
- 100.0 kgs x Red Band x 5 reps
- 110.0 kgs x Red Band x 5 reps
- 120.0 kgs x Red Band x 5 reps

** Skater Squat **
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Sl Rdl **
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps

** Cable Pull Through **
- 130.0 kgs x 20 reps
- 130.0 kgs x 20 reps
- 130.0 kgs x 20 reps

** Plank Complex **
- 15 sec side Plank , 15 sec Plank, 15 sec. side Plank
- 15 sec side Plank , 15 sec Plank, 15 sec. side Plank
- 15 sec side Plank , 15 sec Plank, 15 sec. side Plank
- 15 sec side Plank , 15 sec Plank, 15 sec. side Plank
- 15 sec side Plank , 15 sec Plank, 15 sec. side Plank

[Nates]

Training: 29.12.2023

Rudern: Anaerobes Training

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[Nates]

Training: 30.12.2023

Submax Effort Upper

0. Air Bike x 3 mins
1. Foam Roll Pecs x 60s
2. Biphasic Pec Stretch x 60s each side
3. Thoracic Rotations: 3 x 5 each
4. Upper Activation: 3 sets 10-15 Facepull-aparts + 10-15 Banded Pushdowns.
5. Bench Press: 3 x 5 reps light load
6. Plyo Pushups: 3 x 3.

** Close Grip Barbell Bench Press **
- 70.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 4 reps
- 87.5 kgs x 5 reps

** Angles Inverter Row **
- 12 reps
- 12 reps
- 12 reps

Supersatz mit:

** Kb Push Press **
- 24.0 kgs x 8 reps
- 32.0 kgs x 6 reps
- 32.0 kgs x 6 reps

** Floor Press Neutral **
- 22.5 kgs x 20 reps
- 22.5 kgs x 20 reps
- 22.5 kgs x 20 reps

Supersatz mit:

** Sz Curl **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Straight Leg Sit Up **
- 15.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

[Nates]

Training: 31.12.2023

Rudern: Endurance

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[Nates]

Training: 01.01.2024

Dynamic Effort Lower

1. Foam Roll Adductors x 60s
2. Rock back Adductor Stretch x 30s small
rocking + 30s static hold each
3. Bird Dogs: 3 x 5
4. BW Glute Bridge: 3 x 5
5. Goblet Box Squat: 3 x 5
6. Seated Dynamic Box Jumps: 5 x 3, every 60s.

** Ssb Box Squat **
- 42.5 kgs x 5 reps
- 42.5 kgs x 5 reps
- 42.5 kgs x 5 reps
- 42.5 kgs x 5 reps
- 42.5 kgs x 5 reps

** Snatch Grip Rdl **
- 70.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Hamburger Squats **
- 32.0 kgs x 12 reps
- 32.0 kgs x 12 reps
- 32.0 kgs x 12 reps

** Banded Glute Raises **
- 20.0 kgs x 25 reps
- 25.0 kgs x 25 reps
- 25.0 kgs x 25 reps

** Half Knee Low Top High Shop **
- 16.25 kgs x 10 reps
- 16.25 kgs x 10 reps
- 16.25 kgs x 10 reps
- 16.25 kgs x 10 reps

[Nates]

Training: 02.01.2023

Rudern: Max Aerobic Power

Ziel: 28 S/m bei 260-270, hatte dann irgendwann gemerkt, dass es doch was wenig ist und bin auf >280 gegangen.

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[Nates]

Training: 04.01.2023

Dynamic Effort Upper
0. Airbike x 3 min
1. Three-way thoracic spine foam roll
2. Biphasic Pec stretch x 30s small rocking motion + 30s
static hold each side
3. Side-Lying Thoracic Rotations: 3 x5 each
4a. Upper Activation: 2-3 sets of:
10-15 Facepullaparts + 10-15 Banded Pushdowns x 3
4b. Side Lying External Rotation: 3 x 10 each
5. Single Arm DB Push Press: 3 x 5 each
6. Band-Assisted Plyo Push-ups: 5 x 3

** Landmine Rotation Press ** Emom 60 sec
- 45.0 kgs x 2 reps
- 45.0 kgs x 2 reps
- 45.0 kgs x 2 reps
- 45.0 kgs x 2 reps
- 45.0 kgs x 2 reps

** Speed Benchpress ** Emom 60 sec
- 30.0 kgs x doppelte rote Band x 4 reps
- 30.0 kgs x doppelte rote Band x 4 reps
- 30.0 kgs x doppelte rote Band x 4 reps
- 30.0 kgs x doppelte rote Band x 4 reps
- 30.0 kgs x doppelte rote Band x 4 reps

** Chin Up Close Grip **
- 6 reps
- 6 reps
- 6 reps
- 6 reps

Supersatz mit:

** Trap Raise **
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** circle **

EMOM 10:
ODD Minutes: 10 Calorie Ski Erg
EVEN Minutes: 100 Ft. Bottoms-up KB Carry

[Nates]

Training: 05.01.2023

Rudern:

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[Nates]

Training: 01.01.2024

Submax Effort Lower

1. Foam Roll Adductors x 60s
2. Rock back Adductor Stretch x 30s small
rocking + 30s static hold each
3. Bird Dogs: 3 x 5
4. BW Glute Bridge: 3 x 5
5. Goblet Box Squat: 3 x 5
6. Seated Dynamic Box Jumps: 5 x 3, every 60s.

** Sumo Rack DL **
- 90.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 130.0 kgs x 5 reps
- 135.0 kgs x 4 reps
- 140.0 kgs x 4 reps

** Skater Squat **
- 5.0 kgs x 8 reps
- 7.5 kgs x 8 reps
- 7.5 kgs x 8 reps
- 5.0 kgs x 8 reps

** Sl Rdl **
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps

** Cable Pull Through **
- 130.0 kgs x 20 reps
- 130.0 kgs x 20 reps
- 130.0 kgs x 20 reps

** Plank Complex **
- 15 sec Archhold, 15 sec side Plank , 15 sec Plank, 15 sec. side Plank
- 15 sec Archhold, 15 sec side Plank , 15 sec Plank, 15 sec. side Plank
- 15 sec Archhold, 15 sec side Plank , 15 sec Plank, 15 sec. side Plank
- 15 sec Archhold, 15 sec side Plank , 15 sec Plank, 15 sec. side Plank
- 15 sec Archhold, 15 sec side Plank , 15 sec Plank, 15 sec. side Plank