stinemn's treningsdagbok listevisning

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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

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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: 19.5-20.00
1min pause
7. 2min: 16.8-17.0
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 154
Makspuls: 190
Kalorier (kcal): 751

Pulssoner:
5: 00.02.53
4: 00.30.57
3: 00.15.24
2: 00.11.09
1: 00.00.39

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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: 15.9-16.0
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: 150
Makspuls: 186
Kalorier (kcal): 722

Pulssoner:
5: 00.03.22
4: 00.18.03
3: 00.19.28
2: 00.18.51
1: 00.00.201

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Crosstraining45 Solsiden

Buyin:
40 burpees
50 knebøy

EMOM4 x 5

1) knebøy + roing
2) skuldertouch + telemarkhopp
3) xjump + pushups
4) Strakmark + pushpress
5) Sideplanke + burpees

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Backsquat 6x3 92.5kg

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

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Backsquat
3 x 5
90, 92.5kg

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

Mage tabata x3

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

60kg

«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

AMRAP 12
1 power snatch 60/40kg
2 power cleans 60/40kg
3 strict pullups
4 strict handstand push-ups
8 lateral burpees over bars

10 runder + 10 reps

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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: 16.7-16.8
1 min pause
6. 30 sek x 4: 19.5-20.00
1min pause
7. 2min: 16.8-17.0
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 155
Makspuls: 186
Kalorier (kcal): 754

Pulssoner:
5: 00.03.12
4: 00.31.19
3: 00.14.58
2: 00.10.52
1: 00.00.17

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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
2min pause: 9.5km/t
4min: 15.8-16.0
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: 150
Makspuls: 181
Kalorier (kcal): 738

Pulssoner:
5: 00.02.18
4: 00.17.48
3: 00.23.24
2: 00.17.00
1: 00.00.35

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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

Backsquat
3 x 5
90, 92.5kg

Mage tabata x3

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PulsSpinn45

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AMRAP 12
1 power snatch 60/40kg
2 power cleans 60/40kg
3 strict pullups
4 strict handstand push-ups
8 lateral burpees over bars

10 runder

Deadlifts 6x3 115, 120kg

Handstand

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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 x3

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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
1min pause:
4. 30 sek x 4: 19.5
1min pause
5. 2min: 16.7-16.8
1 min pause
6. 30 sek x 4: 19.5-20.00
1min pause
7. 2min: 16.8-17.0
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 154
Makspuls: 186
Kalorier (kcal): 780

Pulssoner:
5: 00.02.16
4: 00.31.54
3: 00.16.26
2: 00.11.03
1: 00.01.43

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Backsquat 6x3 90, 92.5kg
MU practice

21-15-9
Clean and Jerks 60/45kg
Burpee + strict pullups

S: 10:42

Rygg + mage

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Backsquat
3 x 5
90, 92.5kg

Push Jerks 5x5
55kg

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

3x tabata mage

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Dagens økt 16.1
Team 2:
1000m row
90 air squats
80 pushups
70 Russian kb-swings 32/24
60 burpees
50 pullups
40 hspu
50 ohs 40/30
60 T2B
70 boxjump over
80 single arm db-clean & jerk 22,5/15
90 situps
100 deadlifts 60/40

Timecap: 40 min
Kristian og Stine: 29:17

(Startet nederst deadlift -> row)

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Backsquat
3 x 5
90, 92.5kg

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

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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
1min pause:
4. 30 sek x 4: 19.5
1min pause
5. 2min: 16.7
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.8-17.0
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 156
Makspuls: 190
Kalorier (kcal): 763

Pulssoner:
5: 00.03.15
4: 00.33.02
3: 00.15.46
2: 00.08.16
1: 00.00.57

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Ukas økt uke 3
AMRAP4 x 6
1 min pause mellom hver stasjon

#1 5 hspu - 10 oh-utfall m/plate
#2 5 pullups + 10 alternating jack-knifes
#3 5 get-up situps m/plate + 10 pistols
#4 5 pushups på to kb + 10 sprawl+deadlift m/to kb
#5 5 db-thrusters m/to db + 2l bear crawl (handstand walk)
#6 150m row + 10 boxjump over

Challange