Treningsdagbok uke 11

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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