stinemn's treningsdagbok listevisning

---

A: 4 Sets not for time
20 Hollow rocks
5 Scap activation w 2” hold on the top
10 Back extension
Kipping swing, pull up practice

B: AMRAP 10’
5 Strict pull ups
10 Push ups
15 Jumping air squats

11 rounds + 11 rep

---

"Frank the Tank" 

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (85/60)

12 Lateral Barbell Burpees

2rd 23 rx

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs 

9 Deadlifts (102,5/70)

9 Lateral Barbell Burpees

4rd RX

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs 

6 Deadlifts (125/85)

6 Lateral Barbell Burpees

4rd + 5 rep RX

"Frank the Tank" is a repeat workout from January 16, 2019

---

Lademoen - Ila - Lademoen:
Distanse: 13.38km
Tid: 01.09.08

Puls total:
Gjennomsnittspuls: 164
Makspuls: 178
Kalorier (kcal): 947

Pulssoner:
5: 00.01.06
4: 00.42.17
3: 00.22.23
2: 00.03.48
1: 00.01.13

Hastighet:
Gj.sn.: 11.6k m/t
Maks: 18.5 km/t

Stigning: 160m

---

Tirsdag
1.Push Press Complex
On the 1:30 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses
2 second pause in the dip in the first rep.

50kg

2."30 Rock"
AMRAP 20:
30 Kettlebell Swings (24/16)
30 Push Presses (42,5/30)
21/15 Calorie Assault Bike
30 Toes to Bar

4 rounds 56 rep

---

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

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: 15.2
1min pause
2. 30 sek x 4: 18.5-19.0
1min pause
3. 2min: 15.3
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 15.4
1 min pause
6. 30 sek x 4: 19.0-19.5
1min pause
7. 2min: 15.5-15.6
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 160
Makspuls: 185
Kalorier (kcal): 834

Pulssoner:
5: 00.05.47
4: 00.35.23
3: 00.14.43
2: 00.05.32
1: 00.00.26

---

Tabata CrossFit Maxpuls
Burpees hopp på hjul + dips
Wallball + absitups
Kb swing + kb deadlift highpull
Smashball + pushups
Pistolsquat
Løp + hoppende utfall
Battlerope + mountainclimb

---

Håndstående
HSPU

5 rounds
8 pullups
15 pushups
15 pistols

---

WOD

Back Squat 

3 Sets of 5

80, 82.5, 85kg

"Dirty Water"
For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row

Time: 08.01

---

Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.15km
55min: 12.00km
60min: 12.60km

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

Intervall 30 min 1.5%:
4min: 14.8-15.0
2min pause: 9.5km/t
4min: 15.0
2min pause: 9.5km/t
4min: 15.0
2min pause: 9.5km/t
4min: 15.1
2min pause: 9.5km/t
4min: 15.2

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

Puls:
Gjennomsnittspuls: 158
Makspuls: 186
Kalorier (kcal): 784

Pulssoner:
5: 00.09.33
4: 00.26.04
3: 00.17.22
2: 00.07.54
1: 00.00.20

---

Markløft:
Oppvarming: 75kg*8, 95kg*5 105*5

Markløft: 5x8 105kg, 110kg

HSPU 100 10x10-15
Håndstående

Rounds 10
Pullups: 8
Pushups: 15
Pistolsquat: 16

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

---

HSPU 100 6x10-15
Håndstående

Rounds 12
Pullups: 8
Pushups: 15
Pistolsquat: 16 (10 + 8kg)

(1) Russisk twist: 5x20
(2) Butterfly situps: 5x20
Sidehev: 8x15+15 25kg
Crunch i kabel: 10x15

---

WOD Deadlift and «Hangnail»

A) Deadlift
3 rep 70%
1 rep 75%
3 rep 70%
1 rep 80%
3 rep 70%
1 rep 85%

85% - 125kg

B) Hangnail
AMRAP
30 db hangclean and jerk 22,5/15kg
25/18 cal assu.bike
20 lateral barbell burpees
15 deadlift 110/75kg

3 rounds + 3 rep RX

---

WOD Wreck Trek
On the 10.00 x 3 rounds
200m run
15 T2B
200m sandbag run
15 wallball 9kg
200m run

Time: 4.15, 4.17, 4.10

---

Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.15km
55min: 12.00km
60min: 12.55km

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

Intervall 30 min 1.5%:
4min: 14.8
2min pause: 9.5km/t
4min: 14.9
2min pause: 9.5km/t
4min: 15.0
2min pause: 9.5km/t
4min: 15.0
2min pause: 9.5km/t
4min: 15.0-15.1

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

Puls:
Gjennomsnittspuls: 157
Makspuls: 187
Kalorier (kcal): 767

Pulssoner:
5: 00.09.43
4: 00.23.37
3: 00.17.32
2: 00.09.06
1: 00.00.16

---

Trisett 8
(1) Pullups: 8
(2) Pushups: 15
(3) Pistolsquat: 16

Mage
Håndstående

---

Tabata55
Løp + sprint
Hspu/DB snatch
Knebøy ned på stepp
Pushups
Utfall
Mountain climber
Burpees
Stående roing

---

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

Distanse:
15min: 3.00km
45min: 11.90km
55min: 13.80km
60min: 14.50km

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

Intervall 30min 1.5%
1. 2min: 15.2
1min pause
2. 30 sek x 4: 18.5-19.0
1min pause
3. 2min: 15.2
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 15.2
1 min pause
6. 30 sek x 4: 19.0-19.5
1min pause
7. 2min: 15.2
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 166
Makspuls: 190
Kalorier (kcal): 834

Pulssoner:
5: 00.14.09
4: 00.32.36
3: 00.13.36
2: 00.13.00
1: 00.00.28

---

Markløft:
Oppvarming: 75kg*8, 95kg*5 105*5

Markløft: 6x3 115kg, 120kg, 125kg

HSPU 100 10x10-15
Håndstående

Trisett 8
(1) Pullups: 8
(2) Pushups: 15
(3) Pistolsquat: 12-16 (10 + 8kg)

(1) Russisk twist: 5x20
(2) Butterfly situps: 5x20
Sidehev: 8x15+15 25kg
Crunch i kabel: 10x15

DB snatch 10+10 18kg, 5x8+8 20kg
DB oh lunges 5x 10+10m 18kg

---

Trisett 10
(1) Pullups: 8
(2) Pushups: 15
(3) Pistolsquat: 10 + 8kg

(1) Russisk twist: 5x20
(2) Butterfly situps: 5x20
Sidehev: 8x15+15 25kg
Crunch i kabel: 10x15

Håndstående

---

Markløft:
Oppvarming: 75kg*8, 95kg*5 105*5

Markløft: 5x8 105kg, 110kg

HSPU 100 10x10-15
Håndstående

Trisett 8
(1) Pullups: 8
(2) Pushups: 15
(3) Pistolsquat: 12-16 (10 + 8kg)

(1) Russisk twist: 5x20
(2) Butterfly situps: 5x20
Sidehev: 8x15+15 25kg
Crunch i kabel: 10x15

DB snatch 10+10 18kg, 5x8+8 20kg
DB oh lunges 5x 10+10m 18kg

Dips 6x15