stinemn's treningsdagbok listevisning

---

Dagens økt 14.1
Team 3
AMRAP 30:
7/5 cal row
10 kb knebøyhopp 16/8kg
5 clean & jerk

Kilos
Runde 1: 43/30
Runde 2: 52/38
Runde 3: 61/43
Runde 4: 70/50

6 runder pr. runde

Kristian, Stine + random = 30 runder + 10

---

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
2min pause: 9.5km/t
4min: 15.7-15.8
2min pause: 9.5km/t
4min: 15.8-16.0
2min pause: 9.5km/t
4min: 15.8-16.0

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

Puls:
Gjennomsnittspuls: 151
Makspuls: 189
Kalorier (kcal): 745

Pulssoner:
5: 00.06.16
4: 00.18.14
3: 00.21.05
2: 00.14.12
1: 00.02.32

---

EMOM x 10
1 x Power clean
1 x Frontsquat
1 x Jerk

55-60kg

Markløft 5x5 110kg

Teams of 2

Buy in 80 burpees

4 Rounds
30 Wallballs
30 Deadlifts
30 Calories assault bike
30 Power Cleans

Buy out 80 burpees

RX Load: 60/42,5

Time: 27:07

+
legger 5x15 5x15
håndstående

---

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

Distanse:
15min: 3.0km
45min: 12.40km
55min: 14.40km
60min: 14.85km

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: 153
Makspuls: 182
Kalorier (kcal): 738

Pulssoner:
5: 00.01.08
4: 00.24.03
3: 00.24.37
2: 00.09.48
1: 00.00.57

---

Backsquat
3 x 5
90, 92.5kg

E4MOM x 8:
8 strict hspu
8 pullups
8 pushups
8 pistol (each leg)
8 burpees to target
8 T2B

Tabata x 3

---

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
2min pause: 9.5km/t
4min: 15.7-15.8
2min pause: 9.5km/t
4min: 15.8-16.0
2min pause: 9.5km/t
4min: 15.8-16.0

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

Puls:
Gjennomsnittspuls: 154
Makspuls: 182
Kalorier (kcal): 745

Pulssoner:
5: 00.05.44
4: 00.23.44
3: 00.16.55
2: 00.13.40
1: 00.00.21

---

Dagens økt. Ilsvika

Team 2 (TC 12 min)
50 deadlifts
40 frontsquats
30 pushpress
20 burpees over bar

Kilos: 60/40

2+57

Barbara
10 pullups
20 pushups
30 situps
40 air squats

*3 min rest for each round
Time cap: 24min

= 4 runder (+ 26 sek igjen av tc)

---

Backsquat 3x5 90, 92.5kg

2 rounds for time of:

12 cal row
30 single db box step-ups
12 cal row
30 single db hang c&j
12 cal row
30 single db power snatches

12 cal ski
30 single db box step-ups
12 cal ski
30 single db hang c&j
12 cal ski
30 single db power snatches

DB: 22.5/15kg

Handstand

---

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

Distanse:
15min: 3.0km
45min: 12.40km
55min: 14.40km
60min: 14.85km

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: 153
Makspuls: 182
Kalorier (kcal): 738

Pulssoner:
5: 00.01.08
4: 00.24.03
3: 00.24.37
2: 00.09.48
1: 00.00.57

---

Backsquat: 10-8-6-4-2
Kilos: 65 - 75 - 85 - 95 - 100

E4MOM x 8:
8 strict hspu
8 pullups
8 pushups
8 pistol (each leg)
8 burpees to target
8 T2B

DB snatch 5x 8+8 20kg, 22kg
DB oh lunges 5x 10+10m 18kg, 20kg

---

12 rounds
8 strict hspu
8 strict pullups
12 pushups
14 pistols

Mage 20 min
Handstand

---

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

Distanse:
15min: 3.0km
45min: 12.40km
55min: 14.40km
60min: 14.85km

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: 154
Makspuls: 185
Kalorier (kcal): 767

Pulssoner:
5: 00.01.23
4: 00.23.20
3: 00.22.28
2: 00.11.13
1: 00.00.55

---

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
2min pause: 9.5km/t
4min: 15.7
2min pause: 9.5km/t
4min: 15.8-16.0
2min pause: 9.5km/t
4min: 15.8-16.0

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

Puls:
Gjennomsnittspuls: 152
Makspuls: 182
Kalorier (kcal): 729

Pulssoner:
5: 00.03.50
4: 00.20.12
3: 00.21.05
2: 00.14.29
1: 00.00.24

---

«Fight or Flight»
AMRAP 20:
20 Wallballs 9/6kg
20 Hang Power Snatches 42.5/30kg
20 Box Jumps 24/20
20 Front Squats 42.5/30kg
20 Calorie Row

Stine: 3 + 87 RX

---

"Dopamine"
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike

Score: 2:37 2:45 2:46 2:54 2:54

---

Tabata

---

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

Distanse:
15min: 3.0km
45min: 12.40km
55min: 14.40km
60min: 14.85km

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: 16.5
1min pause:
4. 30 sek x 4: 19.5
1min pause
5. 2min: 16.6-16.7
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.8
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: 185
Kalorier (kcal): 767

Pulssoner:
5: 00.02.52
4: 00.29.34
3: 00.17.36
2: 00.11.40
1: 00.00.48

---

81 rounds
8 strict hspu
8 strict pullups
12 pushups
14 pistols

Tabata mage

---

DT
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Kilos: 70/45

5:42

Power Night
Team 2
40-30-20
Row
Pullups
30-20-10
ski
hspu
20-10
run
bar-mus (burpees + pullups)
10
rope climb
hsw

---

AMRAP 4min x 3

AMRAP 4
12 cal row
12 alt. db. snatches 22.5/15kg

4 min rest

AMRAP 4
12 cal row
12 db push press 2x22.5/15kg

4 min rest

AMRAP 4
12 cal row
12 db thrusters 2x22.5/15kg

1: 3 + 6
2: 3 + 5
3: 3

DU practice
Tabata mage