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My plan for closing #3 any day of the week


Hockey Stick

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18w24-1:

Trilobite, holds for time

2” on 61 kg

2,5 ” 46 kg

3” 36 kg 

BR/Göran

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18w24-4:

Bench and pullups.

Trilobiter, holds for time

2” on 61 kg

2,5 ” 47,25 kg

3” 37,25 kg

BR/Göran


 

 
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18w25-1:

Squat 82,5 kg

Trilobite 2,5” 56 kg 4x1, 53,5 kg 3x2, 51 kg 2x3

Wrist curls, finger curls and holds

BR/Göran

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18w25-4:

Bench on 82,5 kg

Trilobite 2,5” on 51 kg, 2” on 56 kg.

Pull-ups

BR/Göran

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18w26-1:

Deadlift extreme fatgripz on 80 kg

Core 

BR/Göran

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18W26-2:

Power clean and Push Press on 50 kg using fatgripz

1HP flask doing holds on 29kg

BR/Göran

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18W26-4:

Very light deadlift and high bar squat with pause at the bottom.

+Calves 2 different excercises.


BR/Göran

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18w27-1:

Power clean and Push Press on 50 kg using fatgripz      (10x3)

Trilobite 2" on 66 kg

 

BR/Göran

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18W27-5:

Light deadlift 3x10

Trilobite  2,5"

Vulcan level 6, (6 x max)

18W27-7:

Light high bar squat with pause 3x10

Calves and Core

BR/Göran

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18w28-1:

Vulcan gripper level 7 with chrome spring

-->6 x max and some inverted

BR/Göran

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18w28-2:

Cardio 75 min

Vulcan warming + negatives x3

BR/Göran

 

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18w28-3:

Vulcan warming + holds x5

BR/Göran

 

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  • 2 weeks later...

18w29-7

Did my first gripper training following the principles of the KTA program today.

Today I can not close a hard 2.5, but i will have no 3 as my goal gripper anyway.

I will not logg for a while.

BR /Göran

 

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  • 7 months later...

19w09-4:

Gripper 5x5 on Megalodon (easiest setting)

19w09-7:

Trilobite 5x5, 45 kg on loading pin.

Long time since I logged, no progress during the last 6 month of training, but not weaker either:)

(Did not manage to stick to KTA)

BR/Göran

 

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19w10-2:

2hp flask 71,5 kg and extension work

BR/Göran

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19w10-4:

Trilobite 2,5"

45 kg on loading pin 1x8

40 kg 1x8, 1x8, 1x8,

37,25 kg 1x8, 1x8, 1x8

BR/Göran

 

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19w10-7:

Trilobite 2,5"

47,5 kg on loading pin 1x8

42,5 kg 1x8, 1x8, 1x8,

40 kg 1x8, 1x8, 1x8

 BR/Göran

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19w11-3:

Trilobite 2,5"

50 kg on loading pin 1x6

45kg 1x8, 1x8, 1x8,

40 kg 1x8, 1x8, 1x8

 BR/Göran

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19w11-7

Wrist training with a sledge

BR/Göran

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19w12-1

Gripper Vulcan chrome spring:

level  13 5x1

level 12 1x5

Ievel 9 inverterad 3 x max

BR/Göran

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19w12-3

Gripper choked Silvis, 20 mm  5x1 attempts

Dynamic thumb

BR/Göran

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19w12-1

Gripper Vulcan chrome spring:

Level  13 1x3, level 14 1x1,  level 15 1x1, level 16 1x2, level 17 1x1

level 18, 3 x1 attempts , (the first one ~5 mm off)

Ievel 9 inverted 2 x max

BR/Göran

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19w13-1:

Grippers; choked Silvis, 20 mm  1x1, CoC3 1x1, and then 4 attempts on a hard CoC3.

Dynamic thumb

BR/Göran

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On 3/22/2019 at 3:32 PM, Hockey Stick said:

19w12-1

Gripper Vulcan chrome spring:

Level  13 1x3, level 14 1x1,  level 15 1x1, level 16 1x2, level 17 1x1

level 18, 3 x1 attempts , (the first one ~5 mm off)

Ievel 9 inverted 2 x max

BR/Göran

Starkt! 💪

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19w13-3:

CoC3 6x1 attempts

extension rubber bands

BR/Göran

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