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

/////

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)

/////

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)

/////

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