June 2020

The wider the base, the higher the pyramid

June 2020

C: 100g

F: 121g

P: 89g

25km bike

C: 316g

F: 194g

P: 140g

5 rounds of 

15x Deadlifts (40 kg barbell)

15x Back Rows (40 kg barbell)

5 Rounds:

10x Deadlifts (50 kg barbell)

5x Back Rows (50 kg barbell)

5 Rounds:

8x Deadlifts (60 kg barbell)

4x Back Rows (60 kg barbell)

5 Rounds:

5x Deadlifts (80 kg barbell)

C: 108g

F: 79g

P: 133g

5 rounds of 

26x Walking Lunges (40 kg barbell)

16x Stf. Deadlifts (40 kg barbell)

14x Bench Press (40 kg barbell)

6x Hang Cleans (40 kg barbell)

5 Rounds:

16x Walking Lunges (40 kg barbell)

8x Stf. Deadlifts (40 kg barbell)

6x Bench Press (40 kg barbell)

3x Hang Cleans (40 kg barbell)

5 Rounds:

10x Walking Lunges (60 kg barbell)

5x Stf. Deadlifts (60 kg barbell)

2x Bench Press (60 kg barbell)

6x Hang Cleans (40 kg barbell)

walk in the evening

C: 135g

F: 205g

P: 94g

rest day

C: 122g

F: 90g

P: 111g

5 rounds of 

10x Push Press (30 kg barbell)

20x Back Rows (30 kg barbell)

30x Bench Press (30 kg barbell)

5 Rounds:

7x Push Press (40 kg barbell)

14x Back Rows 40 kg barbell)

17x Bench Press (40 kg barbell)

5 Rounds:

4x Push Press (50 kg barbell)

8x Back Rows (50 kg barbell)

6x Bench Press (50 kg barbell)

20km bike in the evening

C: 333g

F: 102g

P: 140g

5 rounds of 

10x Stf. Deadlifts (40 kg barbell)

10x Back Rows 40 kg barbell)

10x Bench Press (40 kg barbell)

10x Squats (40 kg barbell)

8x Good Mornings 40 kg barbell)

6x Hang Cleans (40 kg barbell)

2x1km, 4’57”, 5:05 

3 Rounds: 8x Squats (50 kg barbell)

4 Rounds: 6x Squats (60 kg barbell)

6 Rounds: 4x Squats (70 kg barbell)

20km bike in the evening

C: 47g

F: 260g

P: 143g

35km bike

C: 22g

F: 143g

P: 112g

6 rounds of 

10 Deadlifts (40 kg barbell)

10x Burpees

10x Bench Press (40 kg barbell)

1km, 4’19”, 4:35 

6 Rounds

3x Deadlifts (80 kg barbell)

C: 63g

F: 189g

P: 145g

5 rounds of 

20 Walking Lunges (40 kg barbell)

5x Push Press (40 kg barbell)

10x Bench Press (40 kg barbell)

5 Rounds

7x Bench Press (50 kg barbell)

3x Push Press (50 kg barbell)

14x walking lunges (50 kg barbell)

5 Rounds

10x walking lunges (60 kg barbell)

10x Push Ups

10x Plate Sh0ulder press (10kg plate)

C: 50g

F: 174g

P: 94g

25km bike

C: 54g

F: 137g

P: 166g

20 burpees

2km run (4’48”, 10:05)

20km bike

C: 101g

F: 118g

P: 119g

1km

5 rounds of

16x Deadlifts (10kg barbell)

14x Back Rows (10kg barbell)

12x Bench Press (10 kg barbell)

1km

4 rounds: 

12x Deadlifts (15kg barbell)

10x Back Rows (15kg barbell)

8x Bench Press (15kg barbell)

1km

5 rounds

6x Deadlifts (20kg barbell)

4x Back Rows (20kg barbell)

10x Push Ups

2x Runs

1.3km

4:50

4’30”

C: 30g

F: 135g

P: 93g

35km bike

C: 44g

F: 122g

P: 141g

W1 5 rounds of:

15 Biceps curls (barbell)

15 Good Mornings (barbell)

15 Strict Press (barbell)

W2 5 rounds of:

10 Push Press (5kg barbell)

10 Good Mornings (5kg barbell)

10 Stf. legged Deadlifts (5kg barbell)

5 rounds of:

10 stf. deadlifts (10kg barbell)

10 bench press (10kg barbell)

5 good mornings (10kg barbell)

5 push press (10kg barbell)

C: 36g

F: 176g

P: 154g

25km bike recovery slow

C: 628g

F: 285g

P: 122g

5 rounds of 

12x Bench Press (40kg barbell)

26 Walking Lunges (40 kg barbell)

14x Back Rows (40 kg barbell)

5 Rounds

8x Bench Press (50 kg barbell)

10x Back Rows (50 kg barbell)

16x walking lunges (50 kg barbell)

5 Rounds

10x walking lunges (60 kg barbell)

5x Back Rows (60kg barbell)

C: 61g

F: 121g

P: 165g

rest day

C: 175g

F: 115g

P: 83g

Arnhem trip bike 88 km

C: 131g

F: 165g

P: 87g

Arnhem trip / Museum

C: 90g

F: 342g

P: 104g

Arnhem trip bike 97 km

C: 246g

F: 150g

P: 65g

bike sprints 35 km

C: 34g

F: 210g

P: 159g

recovery walk and rest

C: 303g

F: 180g

P: 114g

5 rounds of 

12x Good Mornings (40kg barbell)

24 Walking Lunges (40 kg barbell)

10x Stf. Deadlifts (40 kg barbell)

10x Pench Press (40 kg barbell)

5 Rounds

6x Bench Press (50 kg barbell)

6x Stf. Deadlifts (50 kg barbell)

16x walking lunges (50 kg barbell)

5 Rounds

10x walking lunges (60 kg barbell)

tennis

C: 206g

F: 229g

P: 145g

12km ruck march in 2:33 hours

C: 346g

F: 184g

P: 104g

56km bike in 2:33 hours

C: 176g

F: 48g

P: 172g

5 Rounds w. 30kg

10x Squats

10x Push Ups

5 Rounds w. 40kg

10x Squats

10x Back Rows

5 Rounds w. 50kg

5x Squats

15x Push Press (10kg plate)

5 Rounds w. 60kg

Squats:5,5,6,6,7

5 Rounds w. 70kg

3x Squats

Bike – Coesgeld

C: 454g

F: 214g

P: 92g

5 Rounds w. 50kg

walking lunges 20x

bench press 5x

Stf. deadlifts 10x

C: 99g

F: 55g

P: 138g

2km

5 rounds of

10 burpees

10 Walking Lunges (15kg barbell)

2km

 5 Bench Press (15kg barbell)

10 Back Rows (15kg barbell)

C: 504g

F: 250g

P: 127g

1km

5 rounds of

15 Back Rows (10kg barbell)

15 Bench Press (10kg barbell)

15 Plate Press (20 kg plate)

1km

10Push Press (5kg barbell)

10 Squats (5kg barbell)

10 push ups

1km

10 squats (15kg barbell)

tennis in the evening (against wall)

C: 90g

F: 100g

P: 154g

Rest & Recovery after Trip to Hilversum.