Mandag 8. juli A1) High hang power clean: 3/40kg- 3/50kg- 3/55kg- 3/55kg B1) Hang power clean: 3/55kg- 3/55kg- 3/55kg- 3/55kg C1) Power clean: 3/60kg- 3/60kg- 3/60kg
8 runder av: 4 squatclean thrusters 4 back squats 4 push press behind neck 4 bent row 4 chins 4 ring push up ..hvert 3. minutt med totalt 40 kg (ff)
Tirsdag 9. juli 10 stk 30/30 sek intervaller @ 18km/t (ff)
75 min turntrening
Onsdag 10. juli A1) Overhead squat: 5/55kg- 4/60kg- 4/60kg- 4/60kg- 4/60kg A2) KB swing: 10/24kg- 10/24kg- 10/24kg- 10/24kg- 10/24kg B1) Bulgarian split squat: 8+8/60kg- 8+8/60kg- 8+8/60kg B2) KB swing: 10/24kg- 10/24kg- 10/24kg C1) RDL: 8/80kg- 10/85kg- 8/90kg C2) KB swing: 10/24kg- 10/24kg- 10/24kg D1) Walking lunges w/KB in rack position: 20/2x16kg- 20/2x16kg
+ 10 stk 20/10 intervaller med hoppende utfall og “hvile” i plankeposisjon (ff)
Torsdag 11. juli Treningsfri
Fredag 12. juli 10 stk 30/30 sek intervaller @ 18km/t (ff)
Lørdag 13. juli 4 runder av: 20 alternerende utfall bakover @ 50 kg 10 push press @ 50 kg 20 knebøy @ 60-70 kg 10 chins @ BW (ff)
Søndag 14. juli A1) Frontbøy: 3/75kg- 3/78kg- 3/75kg- 3/75kg- 3/75kg- 3/75kg- 3/75kg- 3/75kg- 3/75kg- 3/75kg B1) Nøytral pullup: 3/15kg- 3/15 kg- 3/15kg- 3/15 kg- 3/15kg- 3/15 kg- 3/15kg- 3/15 kg- 3/15kg- 3/15 kg
21-15-9 KB swings Burpees Jacks/V-situp (ff)
