stinemn's treningsdagbok listevisning

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Back squat 1 (3 sec hold) + 1 -> 95kg

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

Tabata mage x 2

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2020 team 2

2020m run
20 abmat situps sync
20 burpees sync

2020m bike erg
20 wallball sync
20 t2b sync

2020m row
20 burpees over rower sync
20 pullups sync

2020m ski
20 pushups sync
20 air squats sync

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

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Intervaller 2min og 30sek x 4
Moldehallen skillrun 1.0%

Distanse:
15min: 3.0km
45min: 12.0km
55min: 14.0km
60min: 14.50km

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

Intervall 30min 1.5%
1. 2min: 15.5
1min pause
2. 30 sek x 4: 19.0
1min pause
3. 2min: 15.6
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 15.6
1 min pause
6. 30 sek x 4: 19.0-19.5
1min pause
7. 2min: 15.7
1min pause
8. 30 sek x 4: 19.5

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

Puls:
Gjennomsnittspuls: 159
Makspuls: 185
Kalorier (kcal): 792

Pulssoner:
5: 00.05.10
4: 00.33.38
3: 00.17.37
2: 00.04.42
1: 00.00.33

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10 RFT
10 handstand pushups
200 meter run

Time: 14:46

8 rounds:
8 pullups
8 pushups
8 pistol (each leg)
8 burpees to target

E3MOM

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Nyttårsøkta
Squatsnatch 3-3-3-3-3-3

For time:
31 cal cardio
12 wb
20 abmat sutups
19 hr pushups

Directly into:
3 rounds
5 hang power snatch 60/45kg
4 power snatch
3 squat snatch

2 min rest

31 cal cardio
12 T2B
20 pistols
19 hspu

Dirctly into:
3 rounds
5 deadlift 105/80kg
4 s to oh 60/45kg
3 rope climbs

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OHS med stopp i bunn 5x5 40-45kg
Strict hspu 10x10

For time:
30 box jumps 24/20
15 clean and jerks 60/45kg
30 box jumps 24/20
10 clean and jerks 60/45kg
30 box jumps 24/20
5 clean and jerks 60/45kg
30 single-leg squats
15 snatches 50/35kg
30 single-leg squats
10 snatches 50/35kg
30 single-leg squats
5 snatches 50/35kg

Time: 18:14

Tabata mage x4

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Intervaller 4min x 5
Moldehallen skillrun 1.0%

Distanse:
15min: 3.0km
45min: 10.0km
55min: 12.0km
60min: 12.5km

Oppvarming 15min:
11.0-15.0 km/t 1.0%

Intervall 30 min 1.0%
4min: 14.3
2min pause: 9.5km/t
4min: 14.4
2min pause: 9.5km/t
4min: 14.5
2min pause: 9.5km/t
4min: 14.6
2min pause: 9.5km/t
4min: 14.6-14.8

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

Puls:
Gjennomsnittspuls: 161
Makspuls: 186
Kalorier (kcal): 807

Pulssoner:
5: 00.11.05
4: 00.26.26
3: 00.19.53
2: 00.03.49
1: 00.00.29

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5 rounds for time:
4 hspu
8 Clean and Jerks 60/42.5kg
12 burpees

S: 9:32

WOD
Team 2
Bike erg 200 cal (split every 20)
*every 20 cal do 10 wb

Rest 2-4 min

20/15 cal ski & 20 cal row
25 synk abmat situps
x 4

Rest 2-4 min
Run 100 m x 12 (6/6)
When u split 5 burpees

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Volleyball Team Peppe

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Frontsquats: 10-8-6-4-2
Kilos: 55 - 65 - 75 - 80 - 85

6 rounds for time of:
10 deadlifts 102/70kg
10 hspu
10 wallball 9/6kg

Time: 7:45

"Little Dipper"
21-15-9:
Push Jerks 60/42.5kg
Lateral Barbell Burpees

S: 5:41

Run + burpees

For time:
1000 meter run
10 burpees
900 meter run
10 burpees
800 meter run
10 burpees
700 meter run
10 burpees
600 meter run
10 burpees
500 meter run
10 burpees
400 meter run
10 burpees
300 meter run
10 burpees
200 meter run
10 burpees
100 meter run
10 burpees

S: 38:12

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Intervaller 2min og 30sek x 4
Moldehallen skillrun 1.0%

Distanse:
15min: 3.0km
45min: 12.0km
55min: 14.0km
60min: 14.50km

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

Intervall 30min 1.5%
1. 2min: 15.5
1min pause
2. 30 sek x 4: 19.0
1min pause
3. 2min: 15.5
1min pause:
4. 30 sek x 4: 19.0
1min pause
5. 2min: 15.6
1 min pause
6. 30 sek x 4: 19.0-19.5
1min pause
7. 2min: 15.7
1min pause
8. 30 sek x 4: 19.5

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

Puls:
Gjennomsnittspuls: 155
Makspuls: 186
Kalorier (kcal): 781

Pulssoner:
5: 00.02.56
4: 00.34.00
3: 00.16.07
2: 00.08.04
1: 00.02.03

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5 rounds of:
10 cal row
5 devils press 22.5/15kg
—— 1 min rest ——
4 rounds of:
20 cal SkiErg
10 burpee boxjump overs 24/20
—— 1 min rest ——
3 rounds of:
30 cal row
15 burpee over rower
—— 1 min rest ——
2 rounds of:
40 cal SkiErg
20 burpees
—— 1 min rest ——
1 rounds of:
50 cal row
50 cal SkiErg

S: 44:49

Rest 1 min betaen each part
Goal: sub 45min
Timecap: 60min

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Hspu + run
10 rounds for time:
10 handstand-pushups
200 meter run (Air Runner)

Time: 15:31

10 rounds
8 strict pullups
12 pushups
16 pistols

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

Holleyman
30 rounds for time of:
5 wallball 9/6kg
3 handstand pushups
1 power clean 85/60kg (valgfri tung vekt)

18:19 (60kg)

10 rounds
8 strict pullups
12 pushups
16 pistols

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Intervaller 4min x 5
Moldehallen skillrun 1.0%

Distanse:
15min: 3.0km
45min: 10.0km
55min: 12.0km
60min: 12.5km

Oppvarming 15min:
11.0-15.0 km/t 1.0%

Intervall 30 min 1.0%
4min: 14.2
2min pause: 9.5km/t
4min: 14.3
2min pause: 9.5km/t
4min: 14.4
2min pause: 9.5km/t
4min: 14.5
2min pause: 9.5km/t
4min: 14.6

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

Puls:
Gjennomsnittspuls: 155
Makspuls: 183
Kalorier (kcal): 793

Pulssoner:
5: 00.05.56
4: 00.27.33
3: 00.19.18
2: 00.10.36
1: 00.00.51

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5 workout, each for time:

21-15-9
Deadlift 102/70kg
Handstand pushups

S: 2:56
—— 4 min rest ——

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

S: 12:55
—— 4 min rest ——

21-15-9
Frontsquats
Pushups

S: 3:49
—— 4 min rest ——

21-15-9
Burpees
KB swing 24/16kg
Box Jumps 24/20

S: 6:19
—— 4 min rest——

21-15-9
Cal row
Wallballshots

S: 4:39

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Hspu + run
10 rounds for time:
10 handstand-pushups
200 meter run (Air Runner)

Time: 15:57

+ 12 min med tabata

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Markløft: 10-8-6-4-2
Kilos: 100 - 105 - 110 - 120 - 130

"Ecod"
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Calorie Row

Rest 4 Minutes

Kilos:
Round 1: 60/42,5 (1+2)
Round 2: 52,5/37,5 (1+7)
Round 3: 42,5/30 (1+8)

GENERAL
• "Ecod" is the reverse version of the CompTrain Benchmark workout "Doce"
• "Doce" was last completed on 4.2.19

Rosa
5 rounds for time:
10 handstand-pushups
400 meter run

12:42

+ mage (tabata x 3)

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"Crazy Stairs"
For Time:
10 Rounds of "Cindy"
50/35 Calorie Row
30 Power Snatches (52,5/37,5)

1 round of «Cindy»
5 strict pullups
10 pushups
15 airsquat

S: 12:48