stinemn's treningsdagbok listevisning

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

Distanse:
15min: 3.0km
45min: 12.10km
55min: 14.10km
60min: 14.6km

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

Intervall 30min 1.5%
1. 2min: 15.6
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 15.7
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 15.8-15.9
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 16.0
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 156
Makspuls: 184
Kalorier (kcal): 774

Pulssoner:
5: 00.02.42
4: 00.32.59
3: 00.17.06
2: 00.08.02
1: 00.01.22

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

Håndstående

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

Håndstående
Skrå mage

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

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PulsSpinn45

4x4

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

Distanse:
15min: 3.0km
45min: 12.10km
55min: 14.10km
60min: 14.6km

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

Intervall 30min 1.5%
1. 2min: 15.6
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 15.7
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 15.8-15.9
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 16.0
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 156
Makspuls: 184
Kalorier (kcal): 774

Pulssoner:
5: 00.02.42
4: 00.32.59
3: 00.17.06
2: 00.08.02
1: 00.01.22

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

Skrå mage
Håndstående

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

Håndstående

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Lørdag
"Mighty Ducks"
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

Kilos: 60/42,5

Team Karina - Harald - Stine. Time 23.25

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.25km
55min: 12.25km
60min: 12.80km

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

Intervall 30 min 1.5%:
4min: 15.0
2min pause: 9.5km/t
4min: 15.1
2min pause: 9.5km/t
4min: 15.2
2min pause: 9.5km/t
4min: 15.3-15.4
2min pause: 9.5km/t
4min: 15.4-15.5

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

Puls:
Gjennomsnittspuls: 151
Makspuls: 181
Kalorier (kcal): 739

Pulssoner:
5: 00.01.54
4: 00.18.29
3: 00.24.22
2: 00.16.16
1: 00.00.16

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Tabata maxpuls
Burpees dekk hopp + sideløp
Kb roing + utfall 2x h, 2xv
Hindupushups + russisk twist
Smashball + hoppende knebøy
Burpees box jump + box jump
Tå touch + skulderpress
Løp
Tau 2xh, 2xv

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"Air Conditioning"
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row

Kilos: 22.5/15

Time: 02.06 - 02.03 - 02.03 - 1.58

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Weighted Strict Pull-Up
Build to 1RM

"Sleeping Bag"
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Wreck Bag Run

Time 17.10 RX

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"Bar Crawl"
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

RX RX RX + 6

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

RX RX RX + 35

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

RX RX RX + 69

Kilos:
135/95 = 60/42,5
155/105 = 70/47,5
185/135 - 85/60
225/155 = 102.5/70
275/185 = 125/85

GENERAL
• This is a repeat workout from 2.1.17

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

Distanse:
15min: 3.0km
45min: 12.0km
55min: 14.0km
60min: 14.5km

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: 18.5-19.5
1min pause
3. 2min: 15.6
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 15.7-15.8
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 15.8-16.0
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: 184
Kalorier (kcal): 763

Pulssoner:
5: 00.03.08
4: 00.32.41
3: 00.15.17
2: 00.09.20
1: 00.00.18

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"Fuller Circle"
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

Time: 16.20 (125 S + 13 burpees)

""Fuller Circle"" is a repeat from January 8, 2019

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GymWod

Practis C2B

AMRAP
20 C2B
20 situps
20 puhsups
20 situps
20 C2B

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Tabata maxpuls
Burpees box jump + mountain climber
Row
Sumo deadlift highpull + kb swing
Stående roing + kb frontbøy
Smashball + tå touch
Boxjump + dips
Gående utfall + gp to oh
Wallball + tau

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"Master Splinter"
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

Kilos: 42,5/30

Time: 10.59

Midline
Not For Time:
Accumulate 75 Hollow Rocks

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PulsSpinn 4x4

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

Håndstående