TRENINGSDAGBOK UKE 30

Mandag 21. juli 1000 double unders 15.31 min (ff)

A1) 6 x 5 knebøy @ 90 kg B1) 4 x 8 utfall bakover fra step @ 60 kg C1) 2 x 15+10 hofteløft @ 90 kg

Tirsdag 22. juli A1) 5 x 6 pullups @ 10kg A2) 5 x 4 militær press + 4 push press med rolig senkefase @ 40kg B1) 4 x 10 lat pulldown, bredt grep B2) 4 x 10 sittende hantelpress @ 2 x 13,5kg C1) 3 x 10 abmat kipping HSPU C2) 3 x 10 chins

Onsdag 23. juli 20 deadlifts @ 90kg 30 burpee box-overs 40 KB swings @ 20kg 50 double unders 50 calorie row 50 double unders 40 KB swings @ 20kg 30 burpee box-overs 20 deadlifts @ 90kg

21.15 min (ff)

Torsdag 24. juli 4 runder av: 10 knebøy @ 80kg 10 nøytrale pullups 10 strakmark @ 80kg 10 push press @ 50kg 10 toes to bar

60 OH lunges 30 burpees to plate

Fredag 25. juli Treningsfri

Lørdag 26. juli “The Triple”: 3000 m ro 300 double unders 3 mile (4,8 km) løp

39.48 min (ff)

Søndag 27. juli 500 m ro 1 runde av: 10 markløft @ 50kg 10 shoulders to overhead @ 50kg 10 frontbøy @ 50kg 500 m ro 2 runder av: 10 markløft @ 45kg 10 shoulders to overhead @ 45kg 10 frontbøy @ 45kg 500 m ro 10 markløft @ 40kg 10 shoulders to overhead @ 40kg 10 frontbøy @ 40kg

deretter: 20 burpees to plate jump 20 walking OH lunges 50 double unders 15 burpees to plate jump 15 walking OH lunges 75 double unders 10 burpees to plate jump 10 walking OH lunges 100 double unders

31.35 min (ff)


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