Treningsdagbok uke 45

Mandag 5. november 3 runder av: 15+15 ettbeins RDLs @ 2x20kg 15+15 mini band side walk 30 gående utfall @ 2x20kg

2 x 1km løp ca maks tempo

Tirsdag 6. november A1) 4 x 10 knebøy @ 90kg A2) 4 x 10 pullups B1) 3 x 10+10 utfall bakover @ 70kg B2) 3 x 10 chins C1) 3 x 30 mini band glute bridges C2) 3 x 10 nøytrale pullups

Onsdag 7. november 500m ro 50 goblet squats @ 20kg 500m ro 40 situps 500m ro 15+15 utfall @ 20kg 500m ro 20 pushups 500m ro 10 burpees 500m ro

Torsdag 8. november A1) 3 x 10 sumo markløft @ 100kg B1) 3 x 10 DB benkpress @ 2x20kg C1) 3 x 10+15 halve hofteløft @ 80kg C2) 3 x 10 TRX knee tucks

Fredag 9. november 6km løp @ 12km/t & 2% stigning

Lørdag 10. november A1) 3 x 12 chins a2) 3 x 12 dips B1) 3 x 12 ring pushups B2) 3 x 12 ring rows

8 stk 30/30 sek Skierg- intervaller

Søndag 11. november 3 runder av: 10 nøytrale pullups 10 frontbøy @ 40kg 10 push press @ 40kg 10+10 utfall @ 40kg 10 fremoverbøyde ro @ 40kg 10 RDLs @ 40kg 10 toes to bar

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