Mein Log- Fit im Alter mit Crossfit Football

[Nates]

Training: 07.01.2023

Rudern: Endurance

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[Nates]

Training: 08.01.2024

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.

** Pin Press 8-10 Cm **
- 60.0 kgs x 2x doppeltes lila Band x 5 reps
- 65.0 kgs x 2x doppeltes lila Band x 5 reps
- 67.5 kgs x 2x doppeltes lila Band x 5 reps
- 70.0 kgs x 2x doppeltes lila Band x 4 reps
- 72.5 kgs x 2x doppeltes lila Band x 3 reps

** Angles Inverter Row **
- 5.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

Supersatz mit

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

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

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

** Straight Leg Sit Up **
- 10.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

[Nates]

Training: 10.01.2024

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 **
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps

** Snatch GRIP Rdl **
- 80.0 kgs x 8 reps
- 80.0 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
- 32.0 kgs x 12 reps

** Banded Glute Raises **
- 20.0 kgs x 30 reps
- 20.0 kgs x 30 reps
- 20.0 kgs x 30 reps
- 20.0 kgs x 30 reps

** Half Knew 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 270-280 Watt. War dann zwischendurch etwas unkonzentriert

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[Nates]

Training: 12.01.2023

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 ** Every 60 sec.
- 45.0 kgs x 2 reps es
- 45.0 kgs x 2 reps es
- 45.0 kgs x 2 reps es
- 45.0 kgs x 2 reps es
- 45.0 kgs x 2 reps es

** Speed Pin Benchpress ** Every 60 sec.
- 37.5 kgs x 2 x doppeltes lila Band x 4 reps
- 37.5 kgs x 2 x doppeltes lila Band x 4 reps
- 37.5 kgs x 2 x doppeltes lila Band x4 reps
- 37.5 kgs x 2 x doppeltes lila Band x 4 reps
- 37.5 kgs x 2 x doppeltes lila Band x 4 reps

** Chin Up Close Grip **
- 10.0 kgs x 6 reps
- 10.0 kgs x 6 reps
- 10.0 kgs x 6 reps
- 10.0 kgs x 6 reps

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

** Circle **

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

[Nates]

Training: 14.01.2024

Submax Effort Lower

0. Rower 3 mins
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.

** Box Front Squat **
- 80.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 107.5 kgs x 3 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 12 reps
- 32.5 kgs x 12 reps
- 32.5 kgs x 12 reps

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

[Nates]

Training: 15.01.2023

Rudern: Anaerobes Training (leichte, abklingende Erkältung in den Knochen)

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[Nates]

Training: 15.01.2024

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.

** Barbell Shoulderpress **
- 30.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps

** Angles Inverter Row **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

im Supersatz mit:

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

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

im Supersatz mit:

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

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

[Nates]

Training: 16.01.2023

Rudern: Endurance (irgendwie nicht reingekommen)

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[Nates]

Training: 17.01.2024

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 ** Every 60 sec
- 62.5 kgs x 2 x rote Band x 4 reps
- 62.5 kgs x 2 x rote Band 4 reps
- 62.5 kgs x 2 x rote Band 4 reps
- 62.5 kgs x 2 x rote Band 4 reps
- 62.5 kgs x 2 x rote Band 4 reps

** Snatch GRIP Rdl **
- 80.0 kgs x 6 reps
- 80.0 kgs x 6 reps
- 80.0 kgs x 6 reps
- 80.0 kgs x 6 reps
- 80.0 kgs x 6 reps

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

** Banded Glute Raises **
- 40.0 kgs x grünes Band x 25 reps
- 40.0 kgs x grünes Band x 25 reps
- 40.0 kgs x grünes Band x 25 reps
- 40.0 kgs x grünes Band x 25 reps

** Half Knee Low Top High Shop **
- 16.25 kgs x 15 reps
- 16.25 kgs x 15 reps
- 16.25 kgs x 15 reps
- 16.25 kgs x 15 reps

[Nates]

Training: 19.01.2023

Rudern: Max Aerobic Power

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[Nates]

Training: 19.01.2023

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 ** Every 60 sec.
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps

** Speed Benchpress ** Every 60 sec.
- 45.0 kgs x 2 x lila Band doppelt x 4 reps
- 45.0 kgs x 2 x lila Band doppelt x 4 reps
- 45.0 kgs x 2 x lila Band doppelt x 4 reps
- 45.0 kgs x 2 x lila Band doppelt x 4 reps
- 45.0 kgs x 2 x lila Band doppelt cx 4 reps

** Chin Up Close Grip **
- 12.5 kgs x 6 reps
- 12.5 kgs x 6 reps
- 12.5 kgs x 6 reps
- 12.5 kgs x 6 reps

Supersatz mit:

** Trap Raise **
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps

** Circle **

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

[Nates]

Training: 21.01.2024

Submax Effort Lower

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. Trap Bar RDLs: 3 x 5. Rest 60s.
6. Trap Bar Jumps: 5 x 4

** B-stance Trap Bar DL **
- 110.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 110.0 kgs x 5 reps

** Bulg. Split Squat **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Trap Bar Rdl **
- 90.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Trap Bar Farmer Carry **
- 90.0 kgs x 30 Meter
- 90.0 kgs x 30 Meter
- 90.0 kgs x 30 Meter
- 90.0 kgs x 30 Meter

[Nates]

Training: 22.01.2024

Submax 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

** Barbell Shoulderpress **
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps

** Feet Elevated Angle Pull-ups **
- 0.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps

Supersatz mit:

** DB Bench Press Neutral **
- 28.0 kgs x 12 reps
- 28.0 kgs x 12 reps
- 28.0 kgs x 12 reps
- 28.0 kgs x 12 reps

** Cable Overhead Triceps Extension **
- 36.0 kgs x 20 reps
- 32.0 kgs x 20 reps
- 32.0 kgs x 20 reps
- 32.0 kgs x 20 reps

Supersatz mit:

** Cable Face Pull **
- 27.0 kgs x 20 reps
- 27.0 kgs x 20 reps
- 27.0 kgs x 20 reps
- 27.0 kgs x 20 reps

** Flutter Kicks **
- 30.0 sec on x 30 sec off
- 30.0 sec on x 30 sec off
- 30.0 sec on x 30 sec off
- 30.0 sec on x 30 sec off

[Nates]

Training: 23.01.2023

Rudern: Anaerobes Training

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