TRENINGSDAGBOK UKE 16

Mandag 14. april A1) 6 x 3 frivendinger @ 68 kg B1) 6 x 3 markløft @ 105 kg C1) 3 x 6+6 eleverte bulgarske splittbøy @ 2 x 26 kg (ff)

Tirsdag 15. april 7 km løping (35 min) (ff)

Onsdag 16. april A1) 6 x 1 hang clean + 2 split jerk @ 65 kg B1) 4 x 6 OHS @ 60 kg C1) 3 x 8 snatch grip RDL @ 80 kg C2) 3 x 8-10 seated KB arnold press @ 2×12 kg D1) 3 x 6 negative GHR (ff)

45 min sirkeltrening m/kunde i regi av denne spretne frøkna

Torsdag 17. april A1) 5 x 5 knebøy @ 90kg A2) 5 x 8 skråbenk @ 35kg B1) 3 x 8 bulgarske splitt @ 60kg B2) 3 x 8 benkpress m/hantler @ 2x18kg

Fredag 18. april 55 min løping (ff)

Lørdag 19. april Treningsfri

Søndag 20. april A1) Muscle ups: 4- 3a- 3a- 3a B1) 1-arm rope pull: 3+3- 3+3- 3+3- 3+3 C1) Shoulder press + push press @ 35 kg: 5+3- 5+3- 5+3- 5+3 C2) Ring dips: 4- 4- 4 D1) 1-arm DB row @ 20 kg: 8+8- 8+8- 8+8 D2) Yates row @ 40 kg: 8- 8- 8 D3) Ring push up complex: 8+8+8- 8+8+8- 8+8+8 (ff)

10 stk 45/15 sek intervaller @ 15-16.8 km/t + 5 stk 30/30 sek intervaller @ 18km/t, 2% stigning


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