TRENINGSDAGBOK UKE 28

Mandag 8. juli
A1) High hang power clean: 3/40kg- 3/50kg- 3/55kg- 3/55kg
B1) Hang power clean: 3/55kg- 3/55kg- 3/55kg- 3/55kg
C1) Power clean: 3/60kg- 3/60kg- 3/60kg

8 runder av:
4 squatclean thrusters
4 back squats
4 push press behind neck
4 bent row
4 chins
4 ring push up
..hvert 3. minutt med totalt 40 kg
(ff)

Tirsdag 9. juli
10 stk 30/30 sek intervaller @ 18km/t
(ff)

75 min turntrening

Onsdag 10. juli
A1) Overhead squat: 5/55kg- 4/60kg- 4/60kg- 4/60kg- 4/60kg
A2) KB swing: 10/24kg- 10/24kg- 10/24kg- 10/24kg- 10/24kg
B1) Bulgarian split squat: 8+8/60kg- 8+8/60kg- 8+8/60kg
B2) KB swing: 10/24kg- 10/24kg- 10/24kg
C1) RDL: 8/80kg- 10/85kg- 8/90kg
C2) KB swing: 10/24kg- 10/24kg- 10/24kg
D1) Walking lunges w/KB in rack position: 20/2x16kg- 20/2x16kg

+ 10 stk 20/10 intervaller med hoppende utfall og “hvile” i plankeposisjon
(ff)

Torsdag 11. juli
Treningsfri

Fredag 12. juli
10 stk 30/30 sek intervaller @ 18km/t
(ff)

Lørdag 13. juli
4 runder av:
20 alternerende utfall bakover @ 50 kg
10 push press @ 50 kg
20 knebøy @ 60-70 kg
10 chins @ BW
(ff)

Søndag 14. juli
A1) Frontbøy:
3/75kg- 3/78kg- 3/75kg- 3/75kg- 3/75kg- 3/75kg- 3/75kg- 3/75kg- 3/75kg- 3/75kg
B1) Nøytral pullup:
3/15kg- 3/15 kg- 3/15kg- 3/15 kg- 3/15kg- 3/15 kg- 3/15kg- 3/15 kg- 3/15kg- 3/15 kg

21-15-9
KB swings
Burpees
Jacks/V-situp
(ff)