stinemn's treningsdagbok listevisning

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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: 16.4
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: 151
Makspuls: 185
Kalorier (kcal): 763

Pulssoner:
5: 00.02.12
4: 00.20.29
3: 00.28.24
2: 00.09.58
1: 00.02.39

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CrossFit

EMOM 10

3 snatch moderat vekt
3 frontsquat/backsquat

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

21.03

Rest

For time (with a partner)
Buy in: 100-foot handstand walk
200 boxjump overs
150 wallball 9/6kg
100 ground to overhead 45/30kg
75 bar over burpees
50 pullups
Buy out: 100-foot handstand walk

27.53

Practice

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PulsSpinn

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.45km
55min: 12.45km
60min: 13.0km

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

Intervall 30 min 1.5%:
4min: 15.4-15.5
2min pause: 9.5km/t
4min: 15.5-15.6
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: 155
Makspuls: 189
Kalorier (kcal): 766

Pulssoner:
5: 00.11.32
4: 00.16.23
3: 00.20.49
2: 00.12.32
1: 00.00.34

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Dagens økt
AMRAP 15
Burpees 15
Russian twist 20
Thrusters 10

7+8

AMRAP 20
Cindy
Pullups 5
Pushups 10
Airsquat 15

22+10

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Fredag
1.Tempo Deadlift
Build to a Moderate Single

*Tempo: 5 Seconds Up & Down

2."Steam Roller"
For Time:
25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 10 Deadlifts

Barbell: (275/185)

Kilos: 124/84

1. 105kg
2. Time: 11.46

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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: 16.3-16.4
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: 151
Makspuls: 185
Kalorier (kcal): 763

Pulssoner:
5: 00.02.12
4: 00.20.29
3: 00.28.24
2: 00.09.58
1: 00.02.39

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Torsdag
"Walk the Walk"
For Time:
75/55 Calorie Assault Bike
50m Walking Lunge
75 AbMat Sit-ups
50m Walking Lunge
75/55 Calorie Assault Bike

Time: 11.59

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Dagens økt

Benkpress
12-10-8-6-4-2

Kilos:
40 - 50 - 55 - 60 - 70

Team 2 AMRAP 20
40 cal row
30 db-thrusters
20 burpees box jump over
10 power clean

4 runder + 7 rep

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Rounds 12
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Tå touch: 25

Håndstående

+ mage

OLY
Snatch
Clean & Jerk

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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: 16.3
1min pause
2. 30 sek x 4: 19.5
1min pause
3. 2min: 16.4
1min pause:
4. 30 sek x 4: 19.5
1min pause
5. 2min: 16.5-16.6
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.7-16.8
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: 151
Makspuls: 183
Kalorier (kcal): 732

Pulssoner:
5: 00.01.35
4: 00.20.41
3: 00.25.54
2: 00.12.13
1: 00.00.13

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Olympia
45/10 - 10 stasjoner. 3 runder

Wallball 20/14 (9,6)
DB snatch 22,5/15
AAB
Russian kb-swing 32/24
Boxjump 24/20
Front squat 50/35
Situps
Kb-stoh (2 kuler)
Burpees boxjump over 24/20
Row calories

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«Snack Bar»
3 Rounds:
30x10 Meter Shuttle Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)

Kilos: 70/47,5

Time: 15:18 RX

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.45km
55min: 12.45km
60min: 13.0km

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

Intervall 30 min 1.5%:
4min: 15.4-15.5
2min pause: 9.5km/t
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: 15.8-16.0

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

Puls:
Gjennomsnittspuls: 150
Makspuls: 183
Kalorier (kcal): 737

Pulssoner:
5: 00.04.10
4: 00.15.47
3: 00.22.07
2: 00.18.48
1: 00.01.10

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Dynamisk oppvarming
Markøft 5x3 115-125kg
Frontbøy 5x5 70kg

Hanstand

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TEAM of 2
100 cal row

Heavy grace - 30 clean & jerk

100 cal ski

10 rounds, you go, I go
10 db snatch
2x10m oh walking lunges

100 cal row

10 rounds, you go, I go
6 hspu
6 pullups
6 t2b

100 cal ski

10 rounds, you go, I go
5 db thrusters
5 BBJO

100 cal ass.bike

Time: 59.00

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Tabata uke 48
Telemarkshopp + airsquat
P to OH + Floorpress
Burpees boxjump over + planke
Skulderpress + power clean & jerk
Stepup
Slamball + situps

Felles: wallsit + burpees

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PulsSpinn restitusjon

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Team 3
1000 reps

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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: 16.3
1min pause
2. 30 sek x 4: 19.5
1min pause
3. 2min: 16.4
1min pause:
4. 30 sek x 4: 19.5
1min pause
5. 2min: 16.5-16.6
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.7-16.8
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: 153
Makspuls: 186
Kalorier (kcal): 746

Pulssoner:
5: 00.01.53
4: 00.27.05
3: 00.20.34
2: 00.11.22
1: 00.00.34