stinemn's treningsdagbok listevisning

---

Futsal

---

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

Håndstående

+ mage

---

Roman Hiit 45/15
10 skulderpress + situps
kb squat style + kb swing
5 lengder sprint + hoppende utfall
10 puhsups + shoulder touch
10+10 step up + boxjump
10 skulderpress m/db + db snatch
10 utfall bak + knebøy
10 burpees + frogjump
10 rygghev + skrå mage
10 dips + markløft

---

8 rounds
8 shspu
8 pullups
12 pushups
16 pistols
25 tå touch

---

Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.40km
55min: 12.40km
60min: 12.80km

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

Intervall 30 min 1.5%:
4min: 15.2
2min pause: 9.5km/t
4min: 15.3-15.4
2min pause: 9.5km/t
4min: 15.5
2min pause: 9.5km/t
4min: 15.6
2min pause: 9.5km/t
4min: 15.7-15.8

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

Puls:
Gjennomsnittspuls: 152
Makspuls: 185
Kalorier (kcal): 749

Pulssoner:
5: 00.05.24
4: 00.15.30
3: 00.23.07
2: 00.17.05
1: 00.00.27

---

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

Distanse:
15min: 3.0km
45min: 12.20km
55min: 14.20km
60min: 14.8km

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

Intervall 30min 1.5%
1. 2min: 16.0
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 16.1-16.2
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 16.3-16.4
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.5
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: 187
Kalorier (kcal): 751

Pulssoner:
5: 00.03.51
4: 00.29.34
3: 00.15.29
2: 00.10.58
1: 00.00.15

---

Hang Power Clean
Heavy Set of 3

"BlooDThirsty"
AMRAP 12:
15 Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Kilos: 70/47,5

4r + 5rep rx

---

Tabata

---

Team 2

---

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

Håndstående

(1) Russisk twist: 5x20
(2) Butterfly situps: 5x20
Sidehev: 8x15+15 25kg
Crunch i kabel: 8x15

---

Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.40km
55min: 12.40km
60min: 12.80km

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

Intervall 30 min 1.5%:
4min: 15.2
2min pause: 9.5km/t
4min: 15.3
2min pause: 9.5km/t
4min: 15.4-15.5
2min pause: 9.5km/t
4min: 15.6
2min pause: 9.5km/t
4min: 15.7-15.8

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

Puls:
Gjennomsnittspuls: 150
Makspuls: 186
Kalorier (kcal): 785

Pulssoner:
5: 00.07.18
4: 00.15.39
3: 00.23.10
2: 00.14.29
1: 00.04.44

---

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

Distanse:
15min: 3.0km
45min: 12.20km
55min: 14.20km
60min: 14.8km

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

Intervall 30min 1.5%
1. 2min: 16.0
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 16.0-16.1
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 16.2
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 16.3-16.4
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: 187
Kalorier (kcal): 773

Pulssoner:
5: 00.03.13
4: 00.30.35
3: 00.19.58
2: 00.07.33
1: 00.01.29

---

Open 20.3 +

Team 2
80 cal row
Heavy grace

8 rounds of:
3 shspu
3 t2b
3 pu

80 cal ski

8 rounds of:
5 db dl
5 db hang cleans
5 db thrusters

80 slamballs

---

Open 20.3
For time:
21-15-9 reps of:
Deadlift (225/115 lb)
Handstand Push-Ups

Then, 21-15-9 reps of:
Deadlift (315/215 lb)
50 ft handtand Walk

Time Cap: 9 minutes

107 reps

---

Torsdag
"Bam Bam"
Teams of 3
AMRAP 25:
10/7 Calorie Assault Bike
10 Slamballs
10 Shuttle Runs (10 Meters)

Kilos: 20/15

---

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

Håndstående

---

Rounds 15
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Tå touch: 25

Håndstående

---

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

Distanse:
15min: 3.0km
45min: 12.20km
55min: 14.20km
60min: 14.8km

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

Intervall 30min 1.5%
1. 2min: 15.8-16.0
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 16.0
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 16.2
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 16.3-16.4
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 153
Makspuls: 182
Kalorier (kcal): 748

Pulssoner:
5: 00.02.12
4: 00.22.02
3: 00.25.58
2: 00.11.02
1: 00.00.10

---

Team 2

---

Tabata