Mandag 8. april
10 stk 30/30 intervaller @ 18km/t
(ff)
A1) 5 x 4 clean & jerk
B1) 5 x 5 box squat (ny rar øvelse jeg aldri har gjort før- føltes som halve squats!)
C1) 3 x 8 bulgarian split squat
D1) 3 x 6 eccentric glute-ham raise
Tirsdag 9. april
Denne lag-woden:
100 double unders
25 db thrusters @ 2x15kg
15 snatch @ 30kg
10 pullups
15 snatch @ 30kg
25 db thrusters @ 2x15kg
100 double unders
Onsdag 10. april
Front squat: 5/65kg- 5/65kg- 5/70kg- 5/70kg- 5/70kg
Ring-komplex: 5 flyes-5 reverse flyes-10 push-ups-10 row x 3 runder
(ff)
A1) 3 x 6 1-beins markløft
A2) 3 x 5 pullups (pronert grep)
B1) 3 x 6 eksentriske glute-ham raise
B2) 3 x 8 lat-pulldown
(ff)
Torsdag 11. april
Snatch-teknikk øving
50 double unders
50 GHD-sit-ups
40 double unders
40 GHD-sit-ups
30 double unders
30 GHD-sit-ups
20 double unders
20 GHD-sit-ups
10 double unders
10 GHD-sit-ups
(ff)
«Dirty Thirty»
30 box jump
30 pullups
30 deadlift @ 30kg
30 push press @ 20kg
30 jumping squat @ 20kg
30 toes to bar
30 burpees
30 double unders
Fredag 12. april
Treningsfri
Lørdag 13. april
12 stk 30/30 intervaller @ 18 km/t
(ff)
Søndag 14. april
4 x 6 strakmark @ 90kg
4 x 6 GHR m/10kg vektvest
2 x 12+10 hofteløft @ 100kg
…med 4 pullups @ 10kg mellom hvert sett
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