stinemn's treningsdagbok listevisning

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.0km
55min: 12.0km
60min: 12.50km

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: 14.8
2min pause: 9.5km/t
4min: 14.8
2min pause: 9.5km/t
4min: 14.8
2min pause: 9.5km/t
4min: 14.8

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

Puls:
Gjennomsnittspuls: 167
Makspuls: 190
Kalorier (kcal): 841

Pulssoner:
5: 00.16.09
4: 00.27.10
3: 00.17.29
2: 00.00.40
1: 00.00.21

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CrossFit: Power Night
Team 2

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WOD
Warm up
8min cardio
3RNFT
200 shuttle run
10 airsquat
8 strict mark
8 back extension

A) 3RFT
10 Deadlift 125/85kg
50 DU/75 SU
Time: 3.08

B) Etbeins deadlift kb 32kg 3x12

C) Nordic hamstring 3x10

D) Mage

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WOD Cardio
Warm up:
EMOM 16
Run
Assbike
Row
30/30 stretch

Team 2
250m run x 10
TC 15min

15cal assubike x 10
TC 15min

Row 550m x 10
TC 15min

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WOD
Warm up 3RNFT
50 SU
7 therapy style squat
200m shuttle run
7 T2B
7 pushups

A) 4RFT
Assbike 40/30 cal
L sit 30 sek
DB lunges 20m 22.5/15kg
10 strict (ring) dips

B) 80 one leg squat
40 L + 40 R

C) Close grip bench press
4 x 12 rep 45kg

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WOD
Warm up 3RNFT
50 SU
7 therapy style squat
200m shuttle run
7 T2B
7 pushups

A) 4RFT
Assbike 40/30 cal
L sit 30 sek
DB lunges 20m 22.5/15kg
10 strict (ring) dips

B) 80 one leg squat
40 L + 40 R

C) Close grip bench press
4 x 12 rep 45kg

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WOD
Warm up

A) 3REFT
12 hang pow snatch 35kg
15 pullups
Run 400m

Rest as need

Time: 16min?

B) Sprint 200m x 4

C) OH Carry 30m x 3

D) Snacks

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Rounds 10
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 10 +8kg
(5) Situps: 15

Håndstående

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WOD
warm up:
5min cardio
3RNFT
5 hip´n back ext
5 dedlift
5 hang power clean
5 front squat
5 press

WOD
9-7-5
MU´S/Burpees pullups
Squat snatch

Rest 5 min

15-12-9
Clean & Jerk
C2B

Rest 5 min

21-15-9
Squat clean
Ring dips/dips

Time: 38.43

Hollow rocks 60

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FormiddagsWOD

Warm up
5min cardio
Barbell

A) Clean & Jerk 7 x 2 rep 55kg, 57.5kg

B) Barbell shrug 60kg

C) Hollow rock 60 reps

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Nordbyen - øverlandsvatnet rundt - øvre lysløype - Varden tur/retur:
Distanse: 14.07km
Tid: 01.15.55

Varden:
Tid: 00.39.25
Distanse: 7.21km

Puls total:
Gjennomsnittspuls: 168, 85%
Makspuls: 185, 93%
Kalorier (kcal): 1057

Pulssoner:
5: 00.12.31
4: 00.48.53
3: 00.12.48
2: 00.01.02
1: 00.00.21

Maks høyde: 380m
Stigning: 361m
Nedstigning: 275m

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Team WOD
Warm up
Row 100m x 6 (team 2)
Burpees pr bom 100m
Mobility

Team 3
AMRAP 36
3 min wall ball 10/6kg
3 min pullups
3 min box jump over (+ wall sit)
3 min deadlift 80/55kg
3 min burpees over (+partner in plank)
3 min clean 60/40kg
3 min partner sled push (+partner on sled)
3 min T2B (+ bar hang)
3 min front squat 50/35kg (+deadlift hold)
3 min ski erg cal
3 min rope climb
3 min assault bike cal

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Moanebba, Rauma:
Tid: 01.34.47
Distanse: 6.15km

Moanebba:
Tid: 00.45.20
Distanse: 2.0km

Puls total:
Gjennomsnittspuls: 137
Makspuls: 171
Kalorier: 1031

Maks høyde: Moanebba 757moh.
Stigning: 606m
Nedstigning: 619m

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WOD 09.08.2019
Warm up

A) AMRAP 6
30 DU
10 db snatch
5 pullups

3 min rest x 2

B) Barbell bent over row
5x8rep 60kg

C) Landmine
3x12 35kg

D) Mage

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WOD Power Night
Team 2

TC 20min:
4 rounds
800m run
6 rope climbes
14 cleans

Rest 5 min

TC 20min:
Row 100 cal
40 wb
70 deadlift
40 wb
60 lunges
20 wb
50 back squat
30 hspu
40 front squat
20 wb
Row 100 cal

Rest 5 min

AMRAP 12
«I go, U go»
30 DU´S
10 db snatch
5 c2b

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WOD cardio 08.09.2019
Warm up

TEAM 2 AMRAP 15 x 4

AMRAP 15
250m run
100 cal ski
50 pushups
50 ring row

AMRAP 15
250m run
150 cal bike erg
150 DU / 300 SU
150 ab situps

AMRAP 15
250m run
100 cal row
50 BJO
50 T2B

AMRAP 15
250m run
150 cal ass bike
150 lunges
150 kb swing

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

Markløft: 6x3 115kg

HSPU 100 10x10-15
Håndstående

Trisett 5 x
(1) Pullups: 8
(2) Pushups: 15
(3) Pistolsquat: 16

DB snatch 10+10 18kg, 5x8+8 20kg
Gående utfall one arm 5 lengder: 18kg

5x1000m row 23.30min

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WOD 07.08.2019
Warm up
2 RNFT
2min cardio
10 OH squats 3sek ned 3 sek opp
10 squats
10 puc
10 T2B/situps

A) OHS
7 set x 1 rep 45-50kg
Fole lang rest

B) Sotts PRESS
4 set 8 rep 15-20kg

C) Bulgarsk utfall
3 set 10 rep

D) Glute ham raise
3 set 10 rep

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Bispevatnet-Bispen, Trollstigen:
Tid: 02.35.27
Distanse: 6.19km

Bispen:
Tid: 01.15.00
Distanse: 3.0km

Puls total:
Gjennomsnittspuls: 128
Makspuls: 165
Kalorier: 1519kcal

Bispen: 1462moh
Stigning: 743m
Nedstigning: 743m