TRENINGSDAGBOK UKE 15

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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