Mandag 12. mars
A1) 3 x 12 knebøy @ 80kg
B1) 3 x 12 chins
C1) 3 x 15 GHD back ext @ 10kg
C2) 3 x 12 skulderpress @ 30kg
D1) 3 x 20 (+10 halve) hipthrusts @ 60kg
E1) 3 x 20 leg curls
Tirsdag 13. mars
8km løp
Onsdag 14. mars
A1) 4 x 6+6 1 & 1/2 rep eleverte bulgarske split @ 2x20kg
A2) 4 x 12 trapbar markløft @ 90kg
A3) 4 x 25 goblet squats @ 20kg
B1) 4 x 6+6 ettbeins leg curl m/4 sek sekning
B2) 4 x 12 GHD back ext. @ 10kg
B3) 4 x 15 (+10 halve) hipthrusts @ 70kg
Torsdag 15. mars
6 runder av:
8 squat clean thrusters @ 40kg
8 nøytrale pullups
16 alternerende utfall @ 40kg
8 pushups m/renegade ro @ 2x10kg
16 KB swings @ 24kg
16 box jumps
Fredag 16. mars
Treningsfri
Lørdag 17. mars
4 x 4 min intervaller @ 15km/t & 2% stigning
Søndag 18. mars
3 runder av:
8+8 KB snatch @ 16kg
8 double KB clean @ 2x16kg
8 double KB push press @ 2x16kg
8 double KB squats @ 2x16kg
8+8 KB windmill @ 16kg
2+2 turkish get ups @ 16kg
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