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