Alex104a
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Отправлено: 26.02.2019 09:39
03/02/2019
Pushups 20+61
Pushups ladder 1-25, 25-1
1:40sec plank hold + 1pushup

04/02/2019
20pushups
1mu-10sbd-5pu
5pu-1mu-10sbd
2pu-1mu-10sbd-3pu
5pu-1mu-10sbd
Mu 5-4-3-2-1
Pullups-Pushups ladder
1-10 - 2-20
10-1 - 20-2
Pullups ISO every position
30/30/30
20/20/20
10/10/10
1mu-10sbd-5pu
Pushup ISO every position
60/60
40/40
20/20
Muscle ups 10×1
Crunches 5×40
Obliques crunches 5×40
Crunch Hold 1min
Hyperextensions 5×40
Hyperextension hold 1min
Leg raises 5×10
Knee raises 5×20

05/02/2019
(Pushups 10 - Plank 10sec)×6
Crunches 5×40
Obliques crunches 5×40
Crunch Hold 1min
Hyperextensions 5×40
Hyperextension hold 1min
Leg raises 5×10
Knee raises 5×20
L-sit 20 sec
Knee raised hold 40sec
L-sit 20 sec
Knee raised hold 40sec
Plank 1min
Right Plank 1min
Plank 1min
Left Plank 1min
Plank 1min
Plank 1min
Right Plank 1min
Plank 1min
Left Plank 1min
Plank 1min

07/02/2019
Warmup
1muscleup
Muscle ups 1-2-3-4-5
Easy katka time : 1,02hour
Leg raises 5×10
Knee raises 5×20
Muscle ups 5-4-3-2-
1mu-20sbd-ISO20/20/20-1pull
Muscle ups 1-2-3-4-5
1mu-5pu
1mu-4pu
1mu-3pu
1mu-2pu
1mu-1pu

08/02/2019
Warmup
5×10 slow normal pushups on low bar
10×(10hfkpushups-10dpushups-
10npushups-20dipsfrombench)
2-10-2 Elevated legs pushups
2-10-2 Normal pushups
2-10-2 Elevated arms pushups
5×(5push-10dip-10push-5dip)
Knee raises 5×20 btw sets
Kaskad10

09/02/2019
Australian close grip pullups 5×20
Crunches 5×40
Australian bicep chinups 5×20
Obliques crunches 5×40
Australian pullup ISO 20/20/20
Crunch Hold 1min
Australian pullups 5×20
Hyperextensions 5×40
Australian pullups ISO 20/20/20
Hyperextension hold 1min
L-sit 20 sec
Knee raised hold 40sec
Plank 1min
10 Wide Australian pullups
Right Plank 1min
10 Australian chinups
Plank 1min
10 Wide Australian pullups
Left Plank 1min
10 Australian chinups
Plank 1min
Australian close grip pullups 5×20
Crunches 5×40
Australian bicep chinups 5×20
Obliques crunches 5×40
Australian bicep chinup ISO 20/20/20
Crunch Hold 1min
Australian pullups 5×20
Hyperextensions 5×40
Australian bicep chinup ISO 20/20/20
Hyperextension hold 1min
L-sit 20 sec
Knee raised hold 40sec
Plank 1min
10 Wide Australian pullups
Right Plank 1min
10 Australian chinups
Plank 1min
10 Wide Australian pullups
Left Plank 1min
10 Australian chinups
Plank 1min
Pushups 1-20-1

10/02/2019
6km run time: 28min 15sec
10sprints 100m
Jump squats 15×10
Front jump 15×1
Squat ISO 1min.
Plank 1min
Squat ISO 1min.
Right Plank 1min
Squat ISO 1min.
Plank 1min
Squat ISO 1min.
Left Plank 1min
Squat ISO 1min.
Plank 1min
Lunges 100 every side
Squats 100

11/02/2019
100pullups to chest
50chinups to chest
1min btw sets for minimum sets
В теме: Noprogram but 24/7
Отправлено: 01.02.2019 20:47
20/01/2019
Run 6km in 28:40

21/01/2019
Muscle ups
1-5-1 (1-1,5min rest btw sets)
Pullups
15-10-5(2min rest btw sets)
4min rest btw rounds
8rounds
Crunches 5×40
Crunch Hold 1min
Hyperextensions 5×40
Hyperextension hold 1min
Front lever raises 5×5
Leg raises 5×10
Knee raises 5×20
Leg raises at floor 5×15
L-sit 20 sec
Knee raised hold 40sec
Plank 1min
Right Plank 1min
Plank 1min
Left Plank 1min
Plank 1min
Leg raises flutter kicks 1min

22/01/2019
Dips
25-20-15-10-5
6rounds
Rest btw sets 2m,2m,1m,30s
Rest btw rounds 5min
Crunches 5×40
Crunch Hold 1min
Hyperextensions 5×40
Hyperextension hold 1min
Leg raises laying down 5×5
Leg raises 5×10
Knee raises 5×20
Leg raises at floor 5×15
L-sit 20 sec
Knee raised hold 40sec
Plank 1min
Right Plank 1min
Plank 1min
Left Plank 1min
Plank 1min
Leg raises flutter kicks 1min

24/01/2019
Crunches 5×40
Crunch Hold 1min
Hyperextensions 5×40
Hyperextension hold 1min
Leg raises laying down 5×5
Leg raises 5×10
Knee raises 5×20
Leg raises at floor 5×15
L-sit 20 sec
Knee raised hold 40sec
Plank 1min
Right Plank 1min
Plank 1min
Left Plank 1min
Plank 1min
Leg raises flutter kicks 1min
Pullups
10×5 (30sec rest btw sets)
10×5 (30sec rest btw sets)
10×5 (30sec rest btw sets)
10×5 (40sec rest btw sets)
10×5 (40sec rest btw sets)
4min btw rounds

25/01/2019
Crunches 5×40
Obliques crunches 5×40
Crunch Hold 1min
Hyperextensions 5×40
Hyperextension hold 1min
Leg raises laying down 5×5
Leg raises 5×10
Knee raises 5×20
Leg raises at floor 5×15
L-sit 20 sec
Knee raised hold 40sec
Plank 1min
Right Plank 1min
Plank 1min
Left Plank 1min
Plank 1min
Leg raises flutter kicks 1min
Dips
5×20(1,5min rest btw sets)
5min rest
5×15(1min rest btw sets)
4min rest
5×15(1,5min rest btw sets)
5min rest
5×10(1min rest btw sets)
3min rest
5×10(1min rest btw sets)
4min rest
5×10(free rest btw sets)

26/01/2019
Crunches 5×40
Obliques crunches 5×40
Crunch Hold 1min
Hyperextensions 5×40
Hyperextension hold 1min
Leg raises laying down 5×5
Leg raises 5×10
Knee raises 5×20
Leg raises at floor 5×15
L-sit 20 sec
Knee raised hold 40sec
Plank 1min
Right Plank 1min
Plank 1min
Left Plank 1min
Plank 1min
Leg raises flutter kicks 1min
Muscleups
5×4(1-1,5min rest)
5min rest
5×4(1min rest)
4min rest
5×3(1min rest)
4min rest
5×2(1min rest)
3min rest
1×4

27/01/2019
Crunches 5×40
Obliques crunches 5×40
Crunch Hold 1min
Hyperextensions 5×40
Hyperextension hold 1min
Leg raises laying down 5×5
Leg raises 5×10
Knee raises 5×20
Leg raises at floor 5×15
L-sit 20 sec
Knee raised hold 40sec
Plank 1min
Right Plank 1min
Plank 1min
Left Plank 1min
Plank 1min
Leg raises flutter kicks 1min

28/01/2019
Pullups
23-22-15

30/01/2019
Pullups
24
5emom for 60min
31/01/2019
Dips 5-10-15-54
В теме: Noprogram but 24/7
Отправлено: 20.01.2019 08:59
17/01/2019
Pullups
1-10(minimum rest)
5min rest btw rounds
5rounds

18/01/2019
Crunches 5×40
Pushups
1min rest btw sets
5min btw rounds
Last 10sets minimum rest
5×20
5×19
5×18
5×17
5×16
5×15
10×10

19/01/2019
Muscle ups
5-4-3-2-1 (1min rest btw sets)
5min rest btw rounds
6rounds
В теме: Noprogram but 24/7
Отправлено: 16.01.2019 14:45
08/01/2019
Dips 25-20-15-10-5 rest btw sets 2min-2min-1min-30sec btw rounds 5min do 8rounds

09/01/2019
Run 6km in 28:40min
Squats 20-40-60-80-100

10/01/2019
Pullups
10×5 (30sec rest btw sets)
4min rest
10×5 (30sec rest btw sets)
4min rest
10×5 (30sec rest btw sets)
4min rest
10×5 (40sec rest btw sets)
4min rest
10×5 (40sec rest btw sets)

11/01/2019
Dips
5×20(1:30min rest)
5min rest
5×15(1min rest)
4min rest
5×15(1:30min rest)
5min rest
5×10(1min rest)
3min rest
5×10(1min rest)
4min rest
5×10(free rest)

12/01/2019
Muscleups
5×4
5min rest
5×4
4min rest
5×3
4min rest
5×2
3min rest
1×4
Btw sets 1min rest

13/01/2019
Run 6km in 28:40
100m 3sprints

14/01/2019
Muscle ups
5×4 1min rest btw sets
Pullups
5×12 2min rest btw sets
5min rest
5×10 2min rest btw sets
5min rest
5×10 2min rest btw sets
5min rest
5×8 1,5min rest btw rest
5min rest
5×8 1,5min rest btw rest
5min rest
10×5 1min rest btw rest

15/01/2019
Pushups
30-20-10 (1min rest btw sets)
5min rest
10 rounds
В теме: Noprogram but 24/7
Отправлено: 08.01.2019 15:33
03/01/2019
Pullups 5×(1-10) 5min rest btw rounds

04/01/2019
Pushups
1min rest btw sets
5min rest btw rounds
5×20
5×19
5×18
5×17
5×16
5×15
10×10

05/01/2019
Pushups 1-10-1
Pushups-Squats 1-2 - 10-20 - 1-2
Explosive pushups 10 then 30sec down and 30sec up hold
Explosive squats 20 then 1min hold
Explosive Pushups 10
Pushups 25-20-15-10-5-25
Squats 25-20-15-10-5-25

06/01/2019
Muscle ups 5×(5-4-3-2-1)

07/01/2019
Muscle ups 1-5-1
Pullups 15-10-5 2min btw sets 4min btw rounds
8rounds
В теме: Noprogram but 24/7
Отправлено: 03.01.2019 00:51
01/12/2018
Pushups 30-20-10 1min btw sets
10rounds 5min btw rounds
02/01/2019
Run 6km in 29:30min
10 sprints 100m
В теме: Noprogram but 24/7
Отправлено: 01.01.2019 15:27
30/12/2018
Pushups 50-30-20
31/12/2018
Muscle ups 5×4 1min rest
Pullups 5×12, 5×10, 5×10, 5×8, 5×8 2min btw sets & 5min btw rounds then 10×5 1min rest
В теме: Noprogram but 24/7
Отправлено: 30.12.2018 03:25
25/12/2018
Rest
26/12/2018
Rest
27/12/2018
Pushups 30-40-40
28/12/2018
Pullups 5+20kg
Pullups 9+20kg
Pullups 23
Dips 15-10-5
Dips 50
Dips 20
Pushups 15-10-5
Pushups 50
Pushups 20
29/12/2018
Rest
В теме: Noprogram but 24/7
Отправлено: 24.12.2018 18:49
24/12/2018
The Belt
В теме: Noprogram but 24/7
Отправлено: 24.12.2018 18:48
23/12/2018
1Muscleup
Pushups 20 on the minute for 25minutes straight
1mu-30sbd-10pullups
1mu-15sbd-5pullups-1mu-15sbd-5pullups
В теме: Noprogram but 24/7
Отправлено: 24.12.2018 18:48
22/12/2018
10pullups
5min rest
Pullups ISO +16kg 20/20/20
Pushups 60
3min rest
Pullups ISO +16kg 15/15/15
Pushups 45
3min rest
Pullups ISO +16kg 10/10/10
Pushups 30
3min rest
Pullups ISO +16kg 5/5/5
Pushups 15
5min rest
Pullups ISO 20/20/20
Dips 20
1:30min rest
Pullups ISO 15/15/15
Dips 15
1:30min rest
Pullups ISO 10/10/10
Dips 10
1:30min rest
Pullups ISO 5/5/5
Dips 5
5min rest
Pushups 20 on the minute for 20minutes straight
В теме: Noprogram but 24/7
Отправлено: 22.12.2018 14:33
21/12/2018
Pushups+10kg 10 on the minute for 60minutes straight
Pushups 20 on the minute for 10minutes straight
В теме: Noprogram but 24/7
Отправлено: 22.12.2018 14:33
19/12/2018
Rest

20/12/2018
Pullup +10kg
Pullup +20kg
Pullup +30kg
Pullup +40kg
Chinup +45kg
Chinup +50kg
Pullups 8 +20kg
Dips 10-10
Dips 5 +10kg
Dips 5 +45kg
Pushup +60kg
Pushup +50kg
Pushup 2 +55kg
20pushups on low bar on the minute for 25minutes straight
25pushups on low bar on the minute for 10minutes straight
В теме: Noprogram but 24/7
Отправлено: 19.12.2018 00:18
17/12/2018
Dips 10-20-30-40-50-40-30-20-10
Pushups 1-1sec - 10-10sec - 1-1sec
Pushups 10-10sec - 1-10sec
Pushups 2× Kaskad 10
Pushups horse's 20
Pushups 5(10sec down - 10sec up every pushup

18/12/2018
Rest
В теме: Noprogram but 24/7
Отправлено: 16.12.2018 14:06
15/12/2018
Pullups 6 on the minute for 100minutes straight

16/12/2018
20pushups on the minute for 25minutes straight
Pushups HFK 10
Pushups 15 diamond on the minute for 10minutes straight
then 15 normal for 10minutes straight
Pushups 10-20-30-40
Pushups 50-50
100pushups in 2min
В теме: Noprogram but 24/7