TRENINGSDAGBOK UKE 49

Mandag 2. desember A1) 3 x 15 deadlift @ 85kg A2) 3 x 10 TRX knee tuck A3) 3 x 10 strict toes to bar B1) 3 x 15 GHR B2) 3 x 10 TRX knee tuck B3) 3 x 10 strict toes to bar

Tirsdag 3. desember 45 min løping (ff)

A1) 4 x 6 pullups A2) 4 x 8 lat. pulldown m/pronert grep A3) 4 x 6 negative chins A4) 4 x 8 lat. pulldown m/supinert grep

Onsdag 4. desember 11 stk 30/30 intervaller @ 2% stigning, 18-19km/t (ff)

Torsdag 5. desember 3 runder av: 10 deadlift @ 90kg 10 push press @ 50kg 10 squat @ 70kg 10 neutral pullup 10 dips 10 bent row @ 40kg (ff)

Fredag 6. desember 12 stk 30/30 sek intervaller @ 2% stigning, 18-18,5km/t (ff)

“Filthy Fifty” 50 box jump 50 pullups 50 KB swings @ 16kg 50 walking lunge 50 knees to elbow 50 push press @ 20kg 50 back extension 50 wall balls @ 20lbs 50 burpees 50 DU’s (ff)

Lørdag 7. desember 6 stk 45/15 sek intervaller @ 2% stigning, 17-18km/t 6 stk 20/10 sek intervaller @ 2% stigning, 18- 18,5km/t

Søndag 8. desember A1) Knebøy: 5/85kg- 5/88kg- 3+2/90kg- 4/90kg- 5/85kg A2) Nøytrale pullups: 3/15kg- 3/15kg- 3/15kg- 3/15kg- 3/15kg B1) Eleverte bulgarske splitt: 8+8/2 x 25kg- 8+8/2 x 25kg- 8+8/2 x 25kg B2) Nøytrale pullups: 3/15kg- 3/15kg- 3/15kg (ff)


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