Mandag 28. april A1) 7 x 3 high hang snatch @ 35-40kg B1) 5 x 5 knebøy @ 90kg B2) 5 x 4 skråbenk @ 40kg C1) 3 x 8+8 elevert bulgarsk splitt @ 2 x 26kg C2) 3 x 8 DB benkpress @ 2 x 20kg D1) 2 x 8 negative GHR D2) 2 x 10 ring-pushups (ff)
Tirsdag 29. april A1) 8 x 2 strikte ring muscle-ups B1) 6 x 1 hang clean + 2 jerks @ 65kg C1) 4 x 5 militærpress @ 35kg C2) 4 x 7 pullups (pronert grep)
50 DU’s + 25 KB swings @ 24kg 40 DU’s + 20 KB swings @ 24kg 30 DU’s + 15 KB swings @ 24kg 20 DU’s + 10 KB swings @ 24kg 10 DU’s + 5 KB swings @ 24kg (4.44 min)
Onsdag 30. april Hang snatch: 3/30kg- 3/30kg- 3/35kg- 3/35kg- 2/40kg- 2/40kg- 2/40kg
50 wall balls @ 9kg 25 toes to bar 7 power cleans @ 43kg 40 wall balls @ 9kg 20 toes to bar 7 power cleans @ 43kg 30 wall balls @ 9kg 15 toes to bar 7 power cleans @ 43kg 20 wall balls @ 9kg 10 toes to bar 7 power cleans @ 43kg 10 wall balls @ 9kg 5 toes to bar 7 power cleans @ 43kg (ff)
Torsdag 1. mai 12 stk 30/30 sek intervaller @ 18-18.5 km/t, 2% stigning (ff)
Fredag 2. mai A1) 6 x 6 chins @ 10kg A2) 6 x 5 skråbenk @ 40kg B1) 4 x 6+8 lat pulldown (6 reps vidt grep, 8 reps smalt supinert grep) B2) 4 x 10 nøytral DB bench press @ 2×20.5kg C1) 1 x 25 chins m/strikk D1) 1 x 25 dips
Lørdag 3. mai Treningsfri
Søndag 4. mai 3 runder av: 20 utfall bakover @ 60 kg 10 push press @ 50 kg 20 knebøy @ 70 kg 10 nøytrale pullups (ff)
Comments