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)

/////

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)