TRENINGSDAGBOK UKE 19

Mandag 6. mai A1) Markløft: 5/100kg- 5/105kg- 5/105kg- 5/105kg- 5/105kg A2) Militærpress: 5/35kg- 5/35kg- 5/37kg- 5/35kg- 5/35kg B1) Eleverte bulgarske splittbøy: 10/2 x 18kg- 10/2 x 18kg- 10/2 x 22,5kg- 10/2 x 22,5kg B2) Sittende Arnold Press: 8/2 x 13,5kg- 8/2 x 13,5kg- 8/2 x 13,5kg- 7/2 x 13,5kg C1) Hofteløft: 10+10/115kg- 10+10/115kg- 7/115kg

Tirsdag 7. mai 3 runder av: 10 pullups 10+10 utfall @ 2 x 12kg KB 20 full KB swing @ 20kg 10 KB push press @ 2 x 12kg 10 KB front squat @ 2 x 12kg

Onsdag 8. mai Treningsfri

Torsdag 9. mai Knebøy: 3/95kg- 1/100kg- 2/100kg- 2/95kg- 2/95kg- fail/95kg

3 runder av: 10 trapbar deadlift @ 90kg 10 push press @ 40kg 10 squat @ 60 kg 10 pullups 10 dips 10 bent row @ 40kg

Fredag 10. mai Snatch pull: 4/40kg- 4/40kg- 4/50kg Hang snatch: 3/30kg- 3/35kg- 2/40kg Power snatch: 3/35kg- 3/38kg- 3/40kg Split snatch: 2/30kg- 2/35kg Snatch: 2/35kg- 2/40kg

Squat-lunge-squat-complex: 8-16-8/50kg- 8-16-8/50kg- 8-16-8/50kg (ff)

Lørdag 11. mai 10 stk 30/30 intervaller @ 18km/t

Søndag 12. mai A1) Nøytrale pullups: 3/15kg- 3/15kg- 3/17,5kg- 3/17,5kg B1) Benkpress: 5/50kg- 5/52kg- 5/52kg- 5/53kg- 3+2/55+50kg B2) Chins m/market stopp i topp og bunnposisjon: 10- 9- 8- 7- 6 (eksentriske) C1) Ring pushup: 5- 5- 5 m/10 sek hold i topposisjon som “pause” (ff)


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