Mein Log- Fit im Alter mit Crossfit Football

[Nates]

Training 19.10.2023:

Steady State in der Mittagspause

20231019.jpg

[Nates]

Training 20.10.2023:

Prep:
0. Air Bike 3 Minuten
1. Foam Roll Hip Flexors x 60s each side
2. Active Straight Leg Raises x 10 el
3. Bird Dogs: 3 x 3-5 each side
4. BW Glute Bridge: 3x 5
5. Trapbar DL low weight 3x5
6. Trapbar DL Jump 3x3

** Speed Trap Bar DL ** EMOM 8 Runden
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps

** Kettlebell Front Squat **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 48.0 kgs x 15 reps AMRAP

** Kettlebell SL DL **
- 32.0 kgs x 8 reps
- 32.0 kgs x 8 reps
- 32.0 kgs x 8 reps
- 32.0 kgs x 8 reps

** Landmine Lateral Squat **
- 50.0 kgs x 20 reps
- 50.0 kgs x 20 reps
- 50.0 kgs x 20 reps

** Farmer Walk **
- 48.2 kgs x 60 reps
- 48.2 kgs x 60 reps
- 48.2 kgs x 60 reps
- 48.2 kgs x 60 reps
- 48.2 kgs x 60 reps

[Nates]

Training 21.10.2023:


0. Air Bike 3 Minuten
1. Foam Roll Pecs x 60s
2. Biphasic Pec Stretch x 60s
3.Thoracic Rotations: 3 x 5 each
4. 3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns
5. Push-Press: 3 x 3-5 reps with a light load
6. Pylo Push-Up 3 x 3


** Landmine Rotation Press ** Emom 6 Minuten
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Zirkel **
25 HR Pushups
25 Gorillarows @24 kg*2
25 Landminethrusters @40 kg
50 Double Unders
25 Battlrope "wellen"
2 Min Rest


Block Ende

[Nates]

Neuer Block

Prep:

0. Air Bike 3 Minuten
1. Foam Roll Pecs x 60s
2. Biphasic Pec Stretch x 60s
3.Thoracic Rotations: 3 x 5 each
4. 3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns
5. Warm-up Floor Press: 3 x 3-5 reps with a light load
6. Pylo Push-Up 3 x 3

** Zombie Squat **
- 50.0 kgs x 6 reps
- 60.0 kgs x 4 reps
- 65.0 kgs x 2 reps
- 60.0 kgs x 6 reps
- 65.0 kgs x 4 reps
- 70.0 kgs x 2 reps

** Split Stance Landmine Rdls **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Goblet Rfss **
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps

** Swings **
- 32.0 kgs x 25 reps
- 32.0 kgs x 25 reps
- 32.0 kgs x 25 reps
- 32.0 kgs x 25 reps

** Farmer Cross Body **
- 35.0 kgs x 400 Meter

[Nates]

Training 25.10.2023:

Morgens:

Rudern

20231025.jpg

Nachmittags / Abends:

prep:
0. Air Bike 3 Minuten
1. Foam Roll Pecs x 60s
2. Biphasic Pec Stretch x 60s
3.Thoracic Rotations: 3 x 5 each
4. 3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns
5. Warm-up Floor Press: 3 x 3-5 reps with a light load
6. Pylo Push-Up 3 x 3

** Floor Press **
- 80.0 kgs x 6 reps
- 85.0 kgs x 4 reps
- 90.0 kgs x 2 reps
- 85.0 kgs x 6 reps
- 90.0 kgs x 4 reps
- 95.0 kgs x 2 reps

** One Arm DB row **
- 32.5 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** SA DB Push Press **
- 27.5 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Kb Oh Carry **
- 40.0 kgs x 30 m
- 48.0 kgs x 30 m
- 48.0 kgs x 30 m

** Seated Incline Dumbbell Curl **
- 17.5 kgs x 8 reps
- 22.5 kgs x 8 reps
- 22.5 kgs x 8 reps

[Nates]

Training: 27.10.2023:

0. Airbike 3 Min.
1. Foam Roll Hamstrings x 60s each side –
2. Straight Leg Raises x 10 reps each side
3. Bird Dogs: 3 x 3-5 each
4. BW Glute Bridge: 3 x 5
5. KB RDLs: 3 x 5

** Seated Dynamic Box jumps ** EMOM 45 Sek.
- 24.0 cm x 3 reps
- 24.0 cm x 3 reps
- 24.0 cm x 3 reps
- 24.0 cm x 3 reps
- 24.0 cm x 3 reps
- 24.0 cm x 3 reps
- 24.0 cm x 3 reps
- 24.0 cm x 3 reps

** Conventional Rack Deadlift ** EMOM 60 Sek.
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps

** Front Rack Reverse Lunges **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Dimel Deadlift **
- 45.0 kgs x 30 reps
- 45.0 kgs x 30 reps
- 45.0 kgs x 30 reps

** Lateral Goblet Squat **
- 26.0 kgs x 10 reps el
- 26.0 kgs x 10 reps el
- 26.0 kgs x 10 reps el

[Nates]

Training 28.10.2023:

0. Airbike 3 Min.
1. Three-way thoracic spine foam roll
2. Biphasic Pec stretch
3. Side-Lying Thoracic Rotations: 3 x 5 each
4. 3 sets of: 15 Facepull aparts + 15 Banded Pushdowns.
5. Single Arm DB Push Press: 3 x 5
6. Plyo Push-ups: 3 x 3

** Pylo Push-Ups ** EMOM 45 Sek.
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps

** Upper Body Circuit ** 5 Rounds
- Chin-Ups x 6 reps
- KB Alt. Gorilla Row x 12 reps @ 48 KG
- KB. High Pull x 6 reps @ 40 Kg
- KB. Clean 6 reps @ 48 Kg
- KB. Push Press 6 reps @ 48 Kg

[Nates]

Training 29.10.2023

Prep:
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.

** Zombie Squat **
- 60.0 kgs x 5 reps
- 65.0 kgs x 3 reps
- 70.0 kgs x 1 rep
- 65.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 75.0 kgs x 1 rep

** Split Stance Landmine Rdls **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Goblet Rfss **
- 17.5 kgs x 15 reps
- 17.5 kgs x 15 reps
- 17.5 kgs x 15 reps

** Swings **
- 32.1 kgs x 25 reps
- 32.1 kgs x 25 reps
- 32.1 kgs x 25 reps
- 32.1 kgs x 25 reps

** Farmer Cross Body **
- 40.0 kgs x 200 reps
- 40.0 kgs x 200 reps

[Nates]

Training 31.10.2023:

test.png

Training 01.11.2023:

prep:
0. Air Bike 3 Minuten
1. Foam Roll Pecs x 60s
2. Biphasic Pec Stretch x 60s
3.Thoracic Rotations: 3 x 5 each
4. 3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns
5. Warm-up Floor Press: 3 x 3-5 reps with a light load
6. Pylo Push-Up 3 x 3

** Floor Press **
- 82.5 kgs x 5 reps
- 87.5 kgs x 3 reps
- 92.5 kgs x 1 rep
- 87.5 kgs x 5 reps
- 92.5 kgs x 3 reps
- 97.5 kgs x 1 rep

** One Arm DB row **
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** SA DB Push Press **
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Kb Oh Carry **
- 48.0 kgs x 30 reps
- 48.0 kgs x 30 reps
- 48.0 kgs x 30 reps
- 48.0 kgs x 30 reps

** Seated Incline Dumbbell Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

[Nates]

Training 03.11.2023:

Vormittags:

Leider etwas sehr konservativ bei s/m reingegangen und auch einfach die Watt nicht beachtet .

Unbenannt.jpg

Leider ist die Concept 2 Seite ziemlich beschissen um die einzelnen Intervalle nach extern zu kopieren

Abends:
0. Airbike 3 Min.
1. Foam Roll Hamstrings x 60s each side –
2. Straight Leg Raises x 10 reps each side
3. Bird Dogs: 3 x 3-5 each
4. BW Glute Bridge: 3 x 5
5. KB RDLs: 3 x 5

** Seated Dynamic Box jumps ** Emom 45 sek.
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps

** Conventional Rack Deadlift ** Emom 60 sek.
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps

** Front Rack Reverse Lunges **
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps

** Dimel Deadlift **
- 45.0.kgs x 30 reps
- 45.0 kgs x 30 reps
- 45.0 kgs x 30 reps

** Lateral Goblet Squat **
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps

[Nates]

Training 04.11.2023:

Langsam sollte ich die Watt erhöhen...

Unbenannt.jpg

[Nates]

Training 05.11.2023:

0. Airbike 3 Min.
1. Three-way thoracic spine foam roll
2. Biphasic Pec stretch
3. Side-Lying Thoracic Rotations: 3 x 5 each
4. 3 sets of: 15 Facepull aparts + 15 Banded Pushdowns.
5. Single Arm DB Push Press: 3 x 5
6. Plyo Push-ups: 3 x 3

** Pylo Push-Ups ** EMOM 45 Sek.
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps

** Upper Body Circuit ** 5 Rounds
- Chin-Ups x 8 reps
- KB Alt. Gorilla Row x 16 reps @ 48 KG
- KB. High Pull x 8 reps @ 40 Kg
- KB. Clean 8 reps @ 48 Kg
- KB. Push Press 8 reps @ 48 Kg

[Nates]

Training 06.11.2023:

Prep:
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.


** Barbell Front Squat **
- 60.0 kgs x 1 rep
- 65.0 kgs x 1 rep
- 70.0 kgs x 1 rep
- 75.0 kgs x 1 rep
- 80.0 kgs x 1 rep
- 85.0 kgs x 1 rep
- 87.5 kgs x 1 rep
- 90.0 kgs x 1 rep
- 92.5 kgs x 1 rep

Leider ist mir ab 85 Kg etwas der Mut in 5er Schritten zu steigern flöten gegangen, wahrscheinlich wäre hier mehr drin gewesen...

** Split Stance DB Rdl **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Goblet Rfss **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

** Swings **
- 32.2 kgs x 25 reps
- 32.2 kgs x 25 reps
- 32.1 kgs x 25 reps
- 32.1 kgs x 25 reps

** Farmer Cross Body **
- 48.0 kgs x 200 reps
- 48.0 kgs x 200 reps

[Nates]

Training 08.11.2023:

Vormittags:

Unbenannt.jpg

Nachmittags / Abends:

prep:
0. Air Bike 3 Minuten
1. Foam Roll Pecs x 60s
2. Biphasic Pec Stretch x 60s
3.Thoracic Rotations: 3 x 5 each
4. 3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns
5. Warm-up Floor Press: 3 x 3-5 reps with a light load
6. Pylo Push-Up 3 x 3

** Floor Press **
- 85.0 kgs x 3 reps
- 90.0 kgs x 2 reps
- 95.0 kgs x 1 rep
- 90.0 kgs x 3 reps
- 95.0 kgs x 2 reps
- 100.0 kgs x 1 rep

** One Arm DB row **
- 38.0 kgs x 8 reps
- 38.0 kgs x 8 reps
- 38.0 kgs x 8 reps
- 38.0 kgs x 8 reps

** SA DB Push Press **
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Kb Oh Carry **
- 48.0 kgs x 30 reps
- 48.0 kgs x 30 reps
- 48.0 kgs x 30 reps
- 48.0 kgs x 30 reps
- 48.0 kgs x 30 reps

** Seated Incline Dumbbell Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

[Nates]

Training 10.11.2023:

Vormittags:

Unbenannt.jpg

Abends:
0. Airbike 3 Min.
1. Foam Roll Hamstrings x 60s each side –
2. Straight Leg Raises x 10 reps each side
3. Bird Dogs: 3 x 3-5 each
4. BW Glute Bridge: 3 x 5
5. KB RDLs: 3 x 5

** Seated Dynamic Box jumps **
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps
- 32.0 kgs x 3 reps

** Conventional Rack Deadlift **
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps

** Front Rack Reverse Lunges **
- 60.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps

** Dimel Deadlift **
- 45.1 kgs x 30 reps
- 45.1 kgs x 30 reps
- 45.0 kgs x 30 reps

** Lateral Goblet Squat **
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps