stinemn's treningsdagbok listevisning

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Backsquat 6x3 92,5-95kg

E4MOM x 8:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 strict T2B
8 boxjump

Mage tabata x 3

MU-practise
Handstand

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.60km
55min: 12.60km
60min: 13.10km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.6
2min pause: 9.5km/t
4min: 15.7
2min pause: 9.5km/t
4min: 15.8-16.0
2min pause: 9.5km/t
4min: 16.0-16.2
2min pause: 9.5km/t
4min: 16.0-16.3

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 147
Makspuls: 182
Kalorier (kcal): 707

Pulssoner:
5: 00.03.13
4: 00.15.31
3: 00.19.35
2: 00.20.58
1: 00.01.01

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.60km
55min: 12.60km
60min: 13.10km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.6
2min pause: 9.5km/t
4min: 15.7
2min pause: 9.5km/t
4min: 15.8-16.0
2min pause: 9.5km/t
4min: 16.0-16.2
2min pause: 9.5km/t
4min: 16.0-16.3

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 147
Makspuls: 182
Kalorier (kcal): 707

Pulssoner:
5: 00.03.13
4: 00.15.31
3: 00.19.35
2: 00.20.58
1: 00.01.01

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E4MOM x 8:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 strict T2B
8 boxjump

MU practice

Frontbøy 5x5 75kg

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E4MOM x 8:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 strict T2B
8 boxjump

Mage tabata x 2

MU practice

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Intervaller 2min og 30sek på/av x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.5km
55min: 14.5km
60min: 15.0km

Oppvarming 15min:
11.0-16.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 16.5-16.6
1min pause
2. 30 sek x 4: 19.5
1min pause
3. 2min: 16.7-16.8
1min pause:
4. 30 sek x 4: 19.5-19.8
1min pause
5. 2min: 16.8-17.0
1 min pause
6. 30 sek x 4: 19.7-20.0
1min pause
7. 2min: 16.8-17.0
1min pause
8. 30 sek x 4: 20.0

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 153
Makspuls: 190
Kalorier (kcal): 740

Pulssoner:
5: 00.01.55
4: 00.26.35
3: 00.20.27
2: 00.11.44
1: 00.00.37

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PulsSpinn 4x4

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E4MOM x 8:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 T2B
8 boxjump

Mage tabata x 3

MU practice
Handstand

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Dagens økt 8/2
15 - 12 - 9 - 6 - 3
45 - 50 - 55 - 60 - 65

100 burpees - EMOM 15 butterfly situps
10:44

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Ukas økt uke 8
#1 kb-clean + kb-press (2 kuler)
#2 thrusters + pullups
#3 db-snatch + pistols
#4 ground to overhead + box jumps
#5 American kb-swing + burpees
#6 deadlifts + pike pushups

Everything 12-9-6

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Tabata

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300

4 runder
10 kb boxjump (2x6kg)
10 kb utfall (pr fot)
10 kb pushup 2 dip

3 runder
20 d-ball complex (burpees + d-ball over shoulder)
10l plate push

Buy out: 10 candle stick

1 runde
15 db cluster
30 abmat situps
10 db utfall (pr fot)
30 high boxjumps
15 devilpress

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.50km
55min: 12.50km
60min: 13.0km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.6
2min pause: 9.5km/t
4min: 15.7
2min pause: 9.5km/t
4min: 15.8-16.0
2min pause: 9.5km/t
4min: 16.0-16.2
2min pause: 9.5km/t
4min: 16.0-16.2

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 147
Makspuls: 182
Kalorier (kcal): 707

Pulssoner:
5: 00.03.13
4: 00.15.31
3: 00.19.35
2: 00.20.58
1: 00.01.01

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Frontbøy:
5x5 70kg, 72.5kg, 75kg

Team 2
AMRAP 30:
20 Power clean and Jerks 60/45kg
40 HSPU
60 BBJO
80 Wallballs 20/14
100 Calorie Row

2+5

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E4MOM x 8:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 T2B
8 boxjump

Mage tabata x 2

MU practice

Backsquats 5x3 92.5, 95kg

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Intervaller 2min og 30sek på/av x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.5km
55min: 14.5km
60min: 15.0km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 16.5-16.6
1min pause
2. 30 sek x 4: 19.5
1min pause
3. 2min: 16.7
1min pause:
4. 30 sek x 4: 19.5-19.8
1min pause
5. 2min: 16.8-17.0
1 min pause
6. 30 sek x 4: 19.6-20.0
1min pause
7. 2min: 16.8-17.0
1min pause
8. 30 sek x 4: 20.0

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 153
Makspuls: 184
Kalorier (kcal): 756

Pulssoner:
5: 00.02.20
4: 00.28.19
3: 00.18.11
2: 00.11.38
1: 00.02.21

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Backsquats 5x5 85kg

E4MOM x 8:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 T2B
8 boxjump

Mage tabata x 3

MU practice
Ring dips 5x5

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.50km
55min: 12.50km
60min: 13.0km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.6
2min pause: 9.5km/t
4min: 15.7
2min pause: 9.5km/t
4min: 15.8-16.0
2min pause: 9.5km/t
4min: 16.0-16.2
2min pause: 9.5km/t
4min: 16.0-16.2

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 144
Makspuls: 183
Kalorier (kcal): 722

Pulssoner:
5: 00.01.07
4: 00.16.41
3: 00.20.13
2: 00.20.46
1: 00.05.07

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Frontbøy 5x5 70kg

Team 2. For time:

Buy in: 60 BBJO

4 rounds:
40 deadlift
40 frontsquats
40 power cleans
40 push press
40 cal row

Buy out: 60 BBJO

Kilos: 60/45

Beret og Stine: 54:46

+ Handstandpractice

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PulsSpinn