Friday 6th March 2026

Belt squat
8 x 80kg
8 x 100kg
8 x 100kg
8 x 130kg
8 x 130kg

Sandbag to shoulder
3 x 80kg
3 x 80kg
3 x 80kg

Atlas stone
2 x 80kg
2 x 80kg (1m40)
2 x 100kg
2 x 100kg
2 x 100kg (1m40)

Barbell hold (behind back)
80kg - 0:40
80kg - 0:40
80kg - 0:40

Deadhang
15kg - 0:30
15kg - 0:30

Atlas stones waren kut. Ene keer lap ik ze in 1 keer. Andere keer lijk ik geen grip te hebben en heb ik 2-3 pogingen nodig om te lappen.

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Wednesday 4th March 2026

Dumbbell press
8 x 22.5kg
8 x 22.5kg
8 x 22.5kg
8 x 22.5kg (pushpress)

Axle clean and press
3 x 70kg
3 x 70kg
3 x 70kg
3 x 70kg

Viper press
1 x 72.5kg
1 x 72.5kg
1 x 72.5kg
1 x 72.5kg
1 x 72.5kg
1 x 72.5kg (emom)

Log press
3 x 77.5kg
3 x 77.5kg
3 x 77.5kg

Db clean and press
1 x 35kg
1 x 35kg
1 x 35kg
1 x 35kg
1 x 35kg
1 x 35kg

gisteren nachtshift gehad, eerste in 3maand. Kan er niet goed tegen, was redelijk kapot xD Ibuprofen voor hoofdpijn, preworkout om wakker te blijven xD

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Tuesday 3rd March 2026

Sled pull
60kg - 20m
80kg - 20m
80kg - 20m
100kg - 20m
100kg - 20m

Trap bar deadlift
8 x 190kg
8 x 190kg
8 x 190kg

Frame carry
65kg - 20m
75kg - 20m
75kg - 20m
85kg - 20m

Barbell hold (behind back)
95kg - 0:30
95kg - 0:30

Deadhang
0:40
0:40

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Sunday 1st March 2026

Circuit medley. 3rounds
2xkg KB carry - 3x10m --> Elke 10m spring terug + 3x70Kg SB to shoulder. --> 30M sledpull, slee + 100kg --> Deadhang
Sandbag ladder. 3rounds
70/75/80Kg to shoulder --> 2x100kg to chest --> 80/75/70 to shoulder

RIP longen damn!

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Friday 27th February 2026

Belt squat
12 x 80kg
12 x 80kg
12 x 80kg
12 x 100kg
12 x 100kg

Sandbag to shoulder
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg (One motion)

Atlas stone
2 x 80kg
2 x 80kg
2 x 80kg (1m30+-) PR
2 x 100kg
2 x 100kg PR

Barbell hold (behind back)
85kg - 0:40
85kg - 0:40
85kg - 0:40

Deadhang
10kg - 0:30
10kg - 0:30
10kg - 0:30
10kg - 0:30

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Wednesday 25th February 2026

Dumbbell press
10 x 20kg
10 x 20kg
10 x 20kg
10 x 20kg (Pushpress)

Axle clean and press
3 x 65kg
3 x 65kg
3 x 65kg
3 x 65kg
3 x 65kg
3 x 65kg

Viper press
1 x 67.5kg
1 x 67.5kg
1 x 67.5kg
1 x 67.5kg
1 x 67.5kg
1 x 67.5kg (Emom)

Log press
3 x 72.5kg
3 x 72.5kg
3 x 72.5kg

Db clean and press
1 x 32.5kg
1 x 32.5kg
1 x 32.5kg
1 x 32.5kg
1 x 32.5kg
1 x 32.5kg (Fatgrip)

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Monday 23rd February 2026

Sled pull
60kg - 20m
60kg - 20m
60kg - 20m
80kg - 20m
80kg - 20m

Trap bar deadlift
8 x 177.5kg
8 x 177.5kg
8 x 177.5kg
8 x 177.5kg

Farmers walk
65kg - 20m
65kg - 20m
75kg - 20m
75kg - 20m

Barbell hold (behind back)
85kg - 0:30
85kg - 0:30
85kg - 0:30

Deadhang
0:30
0:30
0:30
0:30

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Sunday 22nd February 2026

Belt squat
12 x 80kg
12 x 80kg
12 x 80kg
12 x 80kg

Sandbag to shoulder
1 x 80kg
1 x 80kg
1 x 80kg
1 x 80kg (One motions)

Atlas stone
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg (+- 1.3m)

Barbell hold (behind back)
80kg - 0:30
80kg - 0:30
80kg - 0:30

Deadhang
0:30
0:30
0:30
0:30

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Friday 20th February 2026

Dumbbell press
12 x 20kg
12 x 20kg
12 x 20kg
12 x 20kg

Axle clean and press
3 x 62.5kg
3 x 62.5kg
3 x 62.5kg
3 x 62.5kg
3 x 62.5kg
3 x 62.5kg

Viper press
1 x 65kg
1 x 65kg
1 x 65kg
1 x 65kg
1 x 65kg
1 x 65kg (EMOM)

Log press
3 x 70kg
3 x 70kg
3 x 70kg

Dumbell press (fatgrip)
1 x 30kg
1 x 30kg
1 x 30kg
1 x 30kg
1 x 30kg
1 x 30kg (E2mom)

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Wednesday 18th February 2026

Sled pull
60kg - 20m
60kg - 20m
60kg - 20m
60kg - 20m

Trap bar deadlift
8 x 172.5kg
8 x 172.5kg
8 x 172.5kg

Frame carry
75kg - 20m
75kg - 20m
75kg - 20m
75kg - 20m

Barbell hold (behind back)
80kg - 0:30
80kg - 0:30
80kg - 0:30

Deadhang
0:30
0:30
0:30
0:30

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Wednesday 11th February 2026

Lat Pulldown
10 x 35kg (Paused. Medium grip)
10 x 35kg
10 x 35kg
10 x 35kg
20 x 40kg (Paused medium grip)

Front Squat
3 x 85kg (1.5 reps, tripple pause. Normal bar.)
3 x 85kg
3 x 85kg

Pendlay row
5 x 75kg
5 x 75kg
5 x 75kg

Snatchgrip sldl
3 x 110kg (1rep: 2 to knee + 1 full)
3 x 110kg
3 x 110kg

Hammer curl
20 x 7.5kg
20 x 7.5kg
20 x 7.5kg
20 x 7.5kg

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Wednesday 11th February 2026

Trap bar deadlift (handle down
8 x 140kg
8 x 140kg
8 x 140kg

KB boxsquat: 4sets. 20×12 + 20x bw

Farmers walk
50kg - 50m
50kg - 50m
50kg - 50m
50kg - 50m

Sandbag carry: 70+75+80 to shoulder + 10m carry. 4 sets

Volgende week meer wedstrijd prep gericht.

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Tuesday 3rd February 2026

Axle clean and press
1 x 60kg (1 clean, 1 hangclean, 1 continentalclean +2 pushpress)
1 x 60kg
1 x 60kg

Log press (strict)
2 x 62.5kg (1 clean + 4 press)
2 x 60kg
2 x 60kg
2 x 60kg

Log press
5 x 60kg (Clean each rep)

Incline bench press
8 x 66kg (Medium incline, multigrip)
8 x 66kg
8 x 66kg

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Sunday 1st February 2026

Transformer ssb squat
3 x 105kg (No sleeve, no belt, stand 4)
3 x 105kg
3 x 105kg

Db rdl
8 x 35kg
8 x 35kg
8 x 35kg
8 x 35kg
8 x 35kg

Transformer goblet squat
12 x 55kg
12 x 55kg
12 x 55kg
12 x 55kg

Sled pull
40kg - 50m
40kg - 50m
40kg - 50m
40kg - 50m
40kg - 50m

Suitcase carry
40kg - 25+25m
40kg - 25+25m
40kg - 25+25m
40kg - 25+25m

Squats paused. Easy traingske

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Thursday 29th January 2026

Lat Pulldown
10 x 30kg (smal, paused)
10 x 30kg
10 x 30kg
10 x 30kg
20 x 35kg

Paused pull ups
2 x
2 x
2 x
2 x
2 x
2 x
2 x
2 x
2 x
2 x

Barbell row
8 x 70kg
8 x 70kg
8 x 70kg

Conventional deadlift
3 x 130kg (1full rep + 2 to knee = 1rep)
3 x 130kg
3 x 130kg

Lat Pulldown
10 x 40kg (wide, paused)
10 x 40kg
10 x 40kg
10 x 40kg
20 x 45kg

Deadhang
0:30
0:30
0:30

Ez bar curl
25 x 12.5kg
25 x 12.5kg
25 x 12.5kg

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Wednesday 28th January 2026

Axle clean and press
3 x 52.5kg (1clean + 3 press)
3 x 52.5kg
3 x 52.5kg
3 x 52.5kg
3 x 52.5kg

Press
8 x 62.5kg
8 x 62.5kg
8 x 62.5kg
8 x 62.5kg

Viper press
4 x 60kg
4 x 60kg
4 x 62.5kg
4 x 62.5kg
4 x 65kg
4 x 65kg

Incline close grip press
8 x 65kg (Medium incline)
8 x 65kg
8 x 65kg

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Sunday 25th January 2026

Kb bottom up press
10 x 12kg
10 x 12kg
10 x 12kg

Behind the neck press
8 x 50kg
8 x 50kg
8 x 50kg

Db clean and press
1 x 30kg
1 x 30kg
1 x 30kg
1 x 30kg
1 x 30kg (1xR / 1xL)

Incline shoulder press
8 x 55kg
8 x 55kg
8 x 55kg

Incline db bench press
8 x 40kg (Low incline)
10 x 30kg
10 x 30kg

Triceps cable pushdown
20 x 15kg
20 x 15kg
20 x 15kg

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Friday 23rd January 2026

Trap bar deadlift (handle down
8 x 130kg
8 x 130kg
8 x 130kg

Widestance boxsquat
40 x 12kg (20 met KB + 20 zonder)
40 x 12kg
40 x 12kg

Farmers walk
50kg - 50m
50kg - 50m
50kg - 50m

sandbag to shoulder 70-75-80Kg + 10m carry

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Wednesday 21st January 2026

Lat Pulldown
10 x 35kg
10 x 35kg
10 x 35kg
10 x 35kg (Smal)
20 x 40kg

Pendlay row
5 x 75kg
5 x 75kg
5 x 75kg

Snatchgrip sldl
3 x 100kg (2 x to knee + 1 full rep)
3 x 100kg
3 x 100kg

Front Squat
3 x 82.5kg (1.5 reps / 3x paused)
3 x 82.5kg
3 x 82.5kg

Hammer curl
20 x 7.5kg
20 x 7.5kg
20 x 7.5kg
20 x 7.5kg
20 x 7.5kg

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Monday 19th January 2026

Axle clean and press
1 x 60kg (1 clean / 1 hangclean / 1 continental clean + 2 pushpress)
1 x 60kg
1 x 60kg
1 x 60kg
1 x 60kg

Axle high pull
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg

Log press
2 x 60kg (Clean each rep + 4trict press)
2 x 60kg
2 x 60kg
2 x 60kg
5 x 60kg (Push press. Clean each rep)

Incline bench press
8 x 61kg (Multigrip, medium incline.)
8 x 61kg
8 x 61kg

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