Mandag 3. november 1000 m skierg for time (4.08 min)
1000 DU’s for time (14.46 min)
Tirsdag 4. november 15 stk 30/30 sek intervaller @ 18-19km/t, 2% stigning Magetrening (!) (ff)
Onsdag 5. november 3 runder av: 20 utfall bakover @ 60kg 10 push press @ 50kg 20 knebøy @ 70kg 10 pullups
Torsdag 6. november Treningsfri
Fredag 7. november A1) 6 x 5 squatclean thrusters: 50kg- 50kg- 50kg- 50kg- 55kg- 55kg B1) 5 x 5 knebøy @ 93kg C1) 3 x 20 KB swing @ 24kg C2) 3 x 20 gående utfall med KB i front rack @ 2 x 20kg (ff)
Lørdag 8. november Treningsfri
Søndag 9. november A1) 6 x 5 muscle ups (3 stk strikt + 2 stk kipping) B1) 4 x 6 markløft @ 105kg B2) 4 x 8+8 1-arms KB press @ 16kg C1) 3 x 10+10 eleverte bulgarske splitt @ 2 x 27kg C2) 3 x 8 kipping HSPU D1) 3 x 8 glute ham raises (ff)
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