Mandagsstyrke!

Styrke:

Trækbalance: 35 kg (4 reps x 2) - 45 kg (4 reps) - 55 kg (3 reps x 3)

Ben foran: 45 kg (4 reps) - 55 kg (4 reps) - 65 kg (4 reps) - 75 kg (4 reps) - 85 kg (4 reps x 4)

Trækhiv m/ stop knæ: 45 kg (4 reps) - 55 kg (4 reps) - 65 kg (4 reps x 4)

GHR sit ups m/hold: 10 reps x 4 sæt

Træning - uge 10!

28. Februar:

5 km jog

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1. Marts:

15 min jog

Intervaller:

30 sek ON

30 sek OFF

X 10 

(14 - 14,5 x 3 - 15 x 3 - 15,5 x 3)

10 min afjog/PW

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2. Marts:

Styrke:

Thrusters fra nakke: 25 kg (4 reps) - 35 kg (4 reps) - 45 kg (4 reps) - 50 kg (4 reps x 4)

Ben bag: 45 kg (4 reps x 2) - 55 kg (4 reps) - 65 kg (4 reps) - 75 kg (4 reps) - 85 kg (4 reps) - 95 kg (4 reps x 3)

RAR: 45 kg (6 reps) - 65 kg (6 reps x 4)

Back extensions: 12 reps x 3 sæt

EMOTM - 24 min.:

1: 10 kcal roning

2: 10 kcal assault bike

3: 10 kcal skierg

4: rest

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4. Marts:

5 min PW

10 min jog

Løbeintervaller:

40 sek ON

20 sek OFF

X 10 

(14 x 2 - 14,5 x 2 - 15 x 2 - 15,5 x 2 - 16 x 2)

10 min PW/jog

Saturday Snachtes!

RT/Trækbalance: 35 kg (2+2 reps) - 40 kg (2+2 reps) - 45 kg (1+1 reps x 4)

Træk: 35 kg (3 reps) - 40 kg (3 reps) - 45 kg (2 reps) - 50 kg (2 reps) - 55 kg (1 rep x 2) - 60 kg (1 rep x 3) - 65 kg (1 rep) - 70 kg (1 rep)!!!!

Note: Fem træninger med træk tungere end 55 kg siden EM i april sidste år og ingen tungere end 65 kg er hvad det er blevet til. Så at trække 70 kg så let som jeg gjorde i dag var noget af en overraskelse. Aftalen er at jeg har tilladelse til at løfte tungt én gange om måneden - men kun så længe at teknikken kan være med.

Fredag i Viking!

Frivend fra hofte: 35 kg (3 reps) - 40 kg (3 reps) - 45 kg (3 reps) - 50 kg (3 reps) - 55 kg (3 reps) - 60 kg (2 reps) - 65 kg (2 reps x 3)

DL træk-fat: 35 kg (4 reps) - 45 kg (4 reps) - 55 kg (4 reps) - 60 kg (4 reps) - 65 kg (4 reps x 4)

OP: 35 kg (3 reps x 2) - 45 kg (3 reps) - 55 kg (3 reps) - 65 kg (2 reps) - 75 kg (1 rep x 5)

Onsdag & Torsdag!

Onsdag:

Ben foran: 45 kg (3 reps x 4) - 65 kg (3 reps) - 75 kg (2 reps) - 85 kg (2 reps) - 105 kg (1 rep) - 115 kg (1 rep) - 120 kg (0 rep) - 120 kg (1 rep)

GHD sit ups: 100 reps

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Torsdag:

EMOTM - 24 min.:

1) 10 kcal roning

2) 10 kcal assault bike

3) 10 kcal skierg

4) rest

GHD sit ups: 50 reps

Leg med håndstand  

Mandagstræning!

Vægtløftning:

Stød: 35 kg (2+2 reps x 2) - 45 kg (2+2 reps x 2) - 55 kg (2+2 reps) - 65 kg (2+2 reps) - 70 kg (1+2 reps) - 75 kg (1+1 reps x 6)

Råtræk: 25 kg (3 reps x 2) - 35 kg (3 reps) - 40 kg (3 reps) - 45 kg (3 reps x 5)

Ben foran: 45 kg (4 reps) - 65 kg (4 reps) - 75 kg (3 reps) - 88 kg (2 reps x 6)

De sidste af ugens træninger!

Torsdag:

EMOTM - 24 min:

1: 10 kcal roning

2: 10 kcal assaultbike

3: 10 kcal skierg

4: rest

Leg med håndstand

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Fredag:

Pushpress: 35 kg (4 reps) - 55 kg (4 reps) - 60 kg (3 reps x 3)

Ben foran: 45 kg (4 reps) - 65 kg (3 reps) - 75 kg (3 reps) - 88 kg (2 reps x 6)

Stødhiv: 45 kg (4 reps) - 65 kg (4 reps) - 75 kg (4 reps) - 85 kg (4 reps x 2)

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Søndag:

1000m roning 

WOD / 21-15-9:

Thrusters @ 30 kg

Push ups

Ben bag: 45 kg (4 reps) - 65 kg (2 reps) - 85 kg (1 rep) - 105 kg (1 rep) - 115 kg (1 rep) - 120 kg (1 rep)

Leg med håndstand

Back on track!

Mandag:

Styrke:

Ben foran: 45 kg (3 reps) - 65 kg (3 reps) - 75 kg (3 reps) - 85 kg (3 reps) - 95 kg (3 reps) - 105 kg (3 reps x 3)

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Onsdag:

Vægtløftning:

Styrketræk: 25 kg (3 reps) - 30 kg (3 reps) - 35 kg (3 reps) - 40 kg (3 reps x 3)

Træk hel fod: 25 kg (3 reps) - 35 kg (3 reps) - 40 kg (3 reps) - 45 kg (3 reps) - 50 kg (3 reps x 3)

Vendbold/Pushpress: 35 kg (3+1 reps) - 45 kg (3+1 reps) - 55 kg (3+1 reps) - 65 kg (3+0 reps) - 65 kg (3+1 reps) - 70 kg (1+1 reps)

TH til træk: 45 kg (4 reps) - 65 kg (4 reps x 4)

Dagens træning!

Vægtløftning:

Ben foran: 45 kg (6 reps) - 65 kg (6 reps) - 78 kg (6 reps) - 88 kg (6 reps x 6)

Råtræk/træk fra blok: 25 kg (2+1 reps) - 35 kg (2+1 reps) - 40 kg (2+1 reps) - 45 kg (2+1 reps x 2) - 50 kg (2+1 reps x 2)

Frivend/ben foran: 35 kg (3 reps x 2) - 45 kg (3 reps) - 55 kg (3 reps) - 65 kg (3 reps) - 70 kg (2 reps x 2) 

Dagens træning i Urban Gym!

Styrke:

Thrusters fra nakke: 30 kg (5 reps) - 40 kg (4 reps) - 45 kg (4 reps x 5)

Slow TH: 30 kg (4 reps) - 40 kg (4 reps x 3) - 45 kg (4 reps x 3)

Løbeintervaller:

5 min. jog

10 runder af:

40 sek. ON

20 sek. OFF

5 min. jog

Finisher:

15 toe touches 

15 hip raises

X 4

Træning uge 1!

Den 2/1 i Urban Gym

Ben foran: 45 kg (4 reps) - 65 kg (4 reps) - 75 kg (4 reps) - 87,5 kg (4 reps x 6)

Stair Master: 15 min.

Den 3/1 i FitnessDK

30 min. PW

Den 4/1 i IK99

Ben foran: 45 kg (4 reps) - 65 kg (3 reps) - 75 kg (3 reps) - 88 kg (2 reps x 6)

Den 6/1 i IK99

Thrusters: 25 kg (5 reps x 2) - 35 kg (4 reps x 3)

Ben foran: 45 kg (5 reps) - 65 kg (5 reps) - 75 kg (5 reps) - 88 kg (5 reps x 6)

Træk fra lave blokke: 25 kg (3 reps x 2) - 35 kg (3 reps x 2) - 45 kg (3 reps) - 50 kg (3 reps) - 55 kg (2 reps)

Vend: 35 kg (3 reps) - 45 kg (3 reps) - 55 kg (3 reps) - 65 kg (2 reps) - 70 kg (2 reps x 3)

Den 8/1 i FitnessDK

Ben foran: 45 kg (4 reps) - 65 kg (3 reps) - 75 kg (3 reps) - 87,5 kg (2 reps x 6)

60 min. PW

Nytårstræning med Ebba!

10 min. PW
 
BB:
 
A1. Skulderpres: 10 reps x 5 sæt @ 10 kg
 
A2. Lateral raises: 10 reps x 5 sæt @ 4 kg
 
TRX complex:
5 Facepulls
5 Y-press
5 Rear delt flyes
5 Rows
X 5
 
Lying leg curl: 10 reps x 5 sæt @ 30 kg
 
Ab attack:
10 V-ups
10 Tuck crunches
10 sek. hollow hold

 

2016's sidste træninger!

Fredag:

Vægtløftning:

Træk m/stop knæ: 25 kg (3 reps x 2) - 35 kg (3 reps x 2) - 40 kg (3 reps) - 45 kg (3 reps x 5)

Frivend: 35 kg (3 reps) - 45 kg (3 reps) - 55 kg (2 reps) - 60 kg (2 reps) - 65 kg (2 reps x 3)

Thrusters: 25 kg (4 reps) - 35 kg (4 reps) - 45 kg (4 reps) - 50 kg (4 reps x 2)

Ben foran: 45 kg (4 reps) - 65 kg (4 reps) - 78 kg (3 reps) - 88 kg (3 reps x 6)

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Lørdag:

Ben foran: 45 kg (4 reps) - 65 kg (4 reps) - 75 kg (3 reps) - 88 kg (2 reps x 6)

Frivend/Pushpress: 35 kg (2+2 reps x 2) - 45 kg (2+2 reps) - 50 kg (2+2 reps) - 55 kg (2+2 reps) - 55 kg (2+2 reps) - 60 kg (2+2 reps) - 65 kg (1+1 reps x 3) - 70 kg (1+1 reps)

Bent over row: 25 kg (8 reps) - 35 kg (8 reps) - 40 kg (8 reps x 4)