TRENINGSDAGBOK UKE 36

Mandag 1. september
4 runder av:
10 knebøy @ 80kg
10 nøytrale pullups
10 strakmark @ 80kg
10 push press @ 50kg
10 strikte toes to bar

Tirsdag 2. september
8 stk 40/20 sek intervaller @ 12 km/t, 0, 2, 4, 6, 8 ,10, 12, 14% stigning
1 min hvile
4 min max KB clean & jerks @ 2×16 kg (35 reps)

1000m skierg
4.24 min

3 runder av:
20 burpee-box-overs
20 push press @ 2×13,5 kg
8.25 min
(ff)

20 markløft @ 90kg
30 burpee box-overs
40 KB swings @ 20kg
50 double unders
50 calorie row
50 double unders
40 KB swings @ 20kg
30 burpee box-overs
20 markløft @ 90kg
18.20 min

Onsdag 3. september
7 runder av:
7 handstand pushups
7 thrusters @ 43 kg
7 knees to elbow
7 deadlifts @ 80 kg
7 burpees
7 KB swings
7 pullups
(ff)

Torsdag 4. september
12 stk 30/30 sek intervaller @ 18-18,5 km/t, 2% stigning
(ff)

Fredag 5. september
8 stk 40/20 sek intervaller @ 12 km/t, 0, 2, 4, 6, 8 ,10, 12, 14% stigning
1 min hvile
4 min max KB snatch @ 2×16 kg (52 reps)

3 runder av:
20 burpee-box-overs
20 push press @ 2×13 kg
7.29 min

Lørdag 6. september
Treningsfri

Søndag 7. september
12 stk 30/30 sek intervaller @ 18-18,5 km/t, 2% stigning
(ff)