stinemn's treningsdagbok listevisning

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Intervaller 2min og 30sek 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: 19.5-19.7
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: 156
Makspuls: 191
Kalorier (kcal): 753

Pulssoner:
5: 00.03.40
4: 00.30.28
3: 00.15.45
2: 00.10.47
1: 00.00.15

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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

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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

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Ukas økt: Partner Wod
1: 10 wb + wallsit
2: 10 burpees + heng i hollow posisjon i riggen
3: 150 row + airsquats
4: 10 situps + planke
5: 10 db push press + pushups
6: 4l bear crawl + boxjumps

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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: 15.5-15.6
2min pause: 9.5km/t
4min: 15.6-15.7
2min pause: 9.5km/t
4min: 15.8-16.0
2min pause: 9.5km/t
4min: 16.0-16.1
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: 145
Makspuls: 179
Kalorier (kcal): 693

Pulssoner:
5: 00.00.23
4: 00.15.23
3: 00.20.59
2: 00.22.25
1: 00.00.50

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300

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Tabata

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Team 2

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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

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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

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Intervaller 2min og 30sek 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: 19.5-19.7
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: 149
Makspuls: 179
Kalorier (kcal): 720

Pulssoner:
5: 00.00.34
4: 00.17.27
3: 00.25.50
2: 00.14.36
1: 00.00.19

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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: 15.5
2min pause: 9.5km/t
4min: 15.6-15.7
2min pause: 9.5km/t
4min: 15.8-15.9
2min pause: 9.5km/t
4min: 16.0
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: 148
Makspuls: 182
Kalorier (kcal): 722

Pulssoner:
5: 00.02.43
4: 00.16.10
3: 00.21.03
2: 00.18.55
1: 00.02.11

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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

Frontbøy 5x5 70kg

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Frontbøy 5x5 70kg

Team 2
As Many Rounds As Possible in 30 Minutes:
20 Clean and Jerks (60/42,5)
40 Burpee Box Jumps (24/20)
60 Kettlebell Swings (24/16)
80 Wallballs (20/14)
100 Calorie Row

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PulsSpinn

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E4MOM x 8:
8 strict hspu
8 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 2min og 30sek 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
1min pause
2. 30 sek x 4: 19.5
1min pause
3. 2min: 16.6-16.7
1min pause:
4. 30 sek x 4: 19.5
1min pause
5. 2min: 16.8
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: 19.6.20.00

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

Puls:
Gjennomsnittspuls: 153
Makspuls: 187
Kalorier (kcal): 729

Pulssoner:
5: 00.01.49
4: 00.27.14
3: 00.19.23
2: 00.11.39
1: 00.00.15

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«Air Fryer»
3 rounds for time:
20 alternating pistols
10 power cleans 60/45kg
20 box jump over 24/20
10 push jerks 60/45kg

8:45, 8:30

Power Clean and Jerk
Every 2 minutes x 5 sets:
3 power cleans
1 split jerk

60kg

Bein
Mage
Bevegelighet

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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: 15.5
2min pause: 9.5km/t
4min: 15.6-15.7
2min pause: 9.5km/t
4min: 15.8-15.9
2min pause: 9.5km/t
4min: 16.0
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: 152
Makspuls: 190
Kalorier (kcal): 754

Pulssoner:
5: 00.07.05
4: 00.18.57
3: 00.20.49
2: 00.13.30
1: 00.01.56

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

Mage tabata x 3

Markløft 5x8 105kg