stinemn's treningsdagbok listevisning

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

Markløft: 6x3 115kg, 120kg, 125kg

HSPU 100 10x10-15
Håndstående

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

200 situps 25x8
Sidehev: 10x15+15 25kg

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Dagens økt uke 11:
A) Warm up
2 rounds:
8 wide airsquats
8 airsquats
8 narrow airsquats

2 rounds:
10 squat to stand
10 knee jumps

2 rounds:
20 liggende skulder circler
20 omvendt skorpion
20 liggende skorpion

B) Hang squat clean
Bygg opp til tung 5 reps/teknikk terp

C) 5 rounds for time:
15 hang squat cleans 30kg
30 pushups

Time: 15.25

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.10km
55min: 12.00km
60min: 12.50km

Oppvarming 15min:
11.0-14.5 km/t 1.5%

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

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

Puls:
Gjennomsnittspuls: 154, 78%
Makspuls: 185, 93%
Kalorier (kcal): 715

Pulssoner:
5: 00.09.04
4: 00.18.24
3: 00.18.15
2: 00.13.37
1: 00.00.30

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

Markløft: 6x3 115kg, 120kg, 125kg

HSPU 100 10x10-15
Håndstående

Trisett 10 x
(1) Pullups: 8
(2) Pushups: 15
(3) Pistolsquat: 14

HS
HSW

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Intervaller 2min og 30sek
3T cybex 1.5%

Distanse:
15min: 3.00km
45min: 11.85km
55min: 13.75km
60min: 14.30km

Oppvarming 15min:
11.0-14.5 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.4
1min pause
2. 30 sek x 4: 18.5
1min pause
3. 2min: 15.4
1min pause:
4. 30 sek x 4: 19.0
1min pause
5. 2min: 15.5
1 min pause
6. 30 sek x 4: 19.0-19.5
1min pause
7. 2min: 15.5
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 159, 80%
Makspuls: 188, 95%
Kalorier (kcal): 727

Pulssoner:
5: 00.07.15
4: 00.29.35
3: 00.14.32
2: 00.08.10
1: 00.00.25

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

Markløft: 6x3 115kg, 120kg, 125kg

HSPU 100 10x10-15
Håndstående

Supersett 10 x
(1) Pullups: 5
(2) Pushups: 12

200 situps 25x8
Sidehev: 10x15+15 25kg

Dips 10x6 + 10kg

HS

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Ukas økt uke 10:
1. Row 1000 meter
2. 9 pullups - 18 pistols
3. 9 kb clean & jerk (høyre) 9kb clean & jerk (venste)
4. 9 jack-knife - 18 db-snatch
5. 18 Utfall bak m/kb - 4l farmer walk (m/kb)
6. 9 thrusters - 9 pushups

40 burpees/2

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Intervaller 2min og 30sek
3T cybex 1.5%

Distanse:
15min: 3.00km
45min: 11.85km
55min: 13.75km
60min: 14.30km

Oppvarming 15min:
11.0-14.5 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.4
1min pause
2. 30 sek x 4: 18.5
1min pause
3. 2min: 15.4
1min pause:
4. 30 sek x 4: 19.0
1min pause
5. 2min: 15.5
1 min pause
6. 30 sek x 4: 19.0-19.5
1min pause
7. 2min: 15.5
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 159, 80%
Makspuls: 190, 96%
Kalorier (kcal): 749

Pulssoner:
5: 00.08.06
4: 00.29.54
3: 00.13.51
2: 00.09.05
1: 00.00.18

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Supersett + 10kg • 10 x
(1) pullups 5
(2) pushups 12

Håndstående
HSW

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Supersett + 10kg • 5 x
(1) pullups 5
(2) pushups 12

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

Markløft: 6x3 115kg, 120kg, 125kg

HSPU 100 10x10-15
Håndstående

Trisett 15 x
(1) Pullups: 8
(2) Pushups: 15
(3) Pistolsquat: 14

200 situps 25x8
Sidehev: 10x15+15 25kg

Dips 15x6

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SomaMove

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.10km
55min: 12.00km
60min: 12.50km

Oppvarming 15min:
11.0-14.5 km/t 1.5%

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

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

Puls:
Gjennomsnittspuls: 154, 78%
Makspuls: 187, 94%
Kalorier (kcal): 713

Pulssoner:
5: 00.07.28
4: 00.16.04
3: 00.26.00
2: 00.09.44
1: 00.00.17

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Spinn45

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Markløft: 5x3 115kg, 120kg, 125kg

HSPU 100 8x10-15
Håndstående

Trisett 8 x
(1) Pullups: 8
(2) Pushups: 15
(3) Pistolsquat: 14

Mage7min

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Mage supersett:
Hengende magecrunch: 15x5
Magecrunch liggende: 15x5
Knestående cunch i kabel: 15x10 35kg (11)
Sidehev: 25x4
V-situps: 25x4
Båten med armsving: 15+15x4 10kg
Stående sidehev: 15x10 25kg

HSPU: 10-15x8
Benkpress: (40kg*8) 50kg*6 5x5 65kg

Runder av: 10 + 5
(1) Pullups: 8
(2) Pushups: 15
(3) Pistol squat: 14

Håndstående

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Runder av: 10 + 5
(1) Pullups: 8
(2) Pushups: 15
(3) Pistol squat: 14

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Rygg:
Roing stang: 10x6 72.5kg, 75kg, 77.5kg
Sittende roing: 12x5 55-60kg (17)
Enarms roing hantel: 10x4 20kg
Facepulls: 12x5 25kg (8,12)
(1) Nedtrekk strake armer tau: 12x3 15kg (6,7)
(2) Nedtrekk strake armer stang: 12x3 15kg
Nedtrekk bredt grep: 10x4 60kg, 65kg
Nedtrekk smalt grep: 10x4 60kg, 65kg

Supersett 10 +10kg
(1) Pullups: 5
(2) Pushups: 12

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.10km
55min: 11.90km
60min: 12.50km

Oppvarming 15min:
11.0-14.5 km/t 1.5%

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

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

Puls:
Gjennomsnittspuls: 152, 77%
Makspuls: 187, 94%
Kalorier (kcal): 705

Pulssoner:
5: 00.07.22
4: 00.14.53
3: 00.21.23
2: 00.15.35
1: 00.00.55

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

Markløft: 5x5 115kg, 120kg

HSPU 100 10x10-15
Håndstående

Trisett 20 x
(1) Pullups: 8
(2) Pushups: 15
(3) Pistolsquat: 14

200 situps 25x8
Sidehev: 10x15+15 25kg

Dips 6x10 +10kg

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.05km
55min: 11.90km
60min: 12.50km

Oppvarming 15min:
11.0-14.5 km/t 1.5%

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

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

Puls:
Gjennomsnittspuls: 152, 77%
Makspuls: 187, 94%
Kalorier (kcal): 705

Pulssoner:
5: 00.07.22
4: 00.14.53
3: 00.21.23
2: 00.15.35
1: 00.00.55