Træning august

20160801
4X

1 min SB
1 min russian twist
1 min SB
1 min sit-u-get-up-disk
1 min SB deadlift
1 min planke
1 min rest

+

3 x 5 shoulderpress
5 x5 shoulder press
5 x 4 pull ups

20160802

Last man standing

5 kcl + 8 kcl + 3 kcl Airdyner:
1)
#10 DB2-bend-curls-rows
#10 DB2-floor-press
# 5 BW-burpees

2)
#10 KB-snatch
#10 BW atomic sit-up
#5 burpees

3)
#10 DB2 renegade rows + push up
#10 DB2 hammer curls
# 5 burpees

4)
#10 KB-hang-power-clean
#10 BW-v-sit
# 5 burpess

20160803

Goombay Dance band “Santorini Goodbye”

50-40-30-20-10 db1-stagger-dead-lift
40-32-24-16-8 db1-power-clean
30-24-18-12-6 db1-stagger-rows
20-16-13-8-4 db1-jerk
10-8-6-4-2 db1-½tgu

20160804

Mikeller aftensløb

  • 5km 21.54 min
  • Min/km 4.22

20160805

8 runder

#1

  • KB2 deadlift
  • 10 kcl skierg
  • 20 db2 jerks (fast tempo)#2
  • 5 burpess
  • 10 Kcl airdyner
  • 15 KB squat
  • 10 db2 jerks (fast tempo)

20160807

40 minutter

1xdb2 man maker

10-8-6-4-2 disk-getup-squat-press

1xdb2 man maker

20-16-12-8-4 sb-cuve-balls

1xdb2 man maker

30-24-18-12-8 KB high swings

1xdb2 man maker

40-32-24-16-8 KB lunges

20160808

løb 10,67 km med mikkeller fællestræning

201608010

#Airdyner 1 round 500 m – 2. round 250 m

  • BW chin-up
  • CB Curls
  • DB2 hammer curls

#Row 1 round 500 m – 2. round 250 m

  • KB back squat
  • BW frog jumps
  • BW Air squat

#Skierg 1 round 500 m – 2. round 250 m

  • BB-bench-press
  • BWdiamond push up
  • Disk floor press

201608012

  • 8 x 5 bænkpres
  • 8 x 5 barbellShoulderpres

201608012

  • 8 x 5 Squat
  • 8 x 5 trapbar deadlift
  • 6 chin up
  • 6 pull up
  • armstrækkere, mavebøjninger osv

201608015

  • 6 x 5 barbellShoulderpres
  • 60 push up
  • 60 mavebøjninger

201608016

20 KB snatch + 20 BW atomic situp

20 KB front squat + 20 BW atomic situp

20 KB hang power clean + 20 BW atomic situp

20 Jerk + 20 BW atomic situp

15 KB snatch + 15 bw angel-jumps

15 KB front squat + 15 bw angel-jumps

15 KB hang power clean + 15 bw angel-jumps

15 KB jerk + 15 bw angel-jumps

10 KB snatch + 10 push up

10 KB front squat + 10 push up

10 KB hang power clean + 10 push up

10 KB jerk + 10 push up

5 KB snatch + 5 BW burpess

5 KB front squat + 5 BW burpess

5 KB hang power clean + 5 BW burpess

5 KB jerk + 5 BW burpess

201608017

1 times indendørs fodbold

201608019

Cykle 63 km.

201608021

40x The bear complex med sandbag

  • 1 HPC
  • 1 front squat
  • 1 jerk
  • 1 back squat

4 min tabata airdyner 65 kcl

201608022

OTM 30 min

1# 5BW-push up, 10BW-sit up, 15 BW air squat

2# 2BW burpess, 4 KB snatch, 8 KB squat

3# 2 KB headcutters, 4 KB swings, 8 KB SDHP

201608023

3 x warm up shoulder press set + 3 x warm up squat set + 5 push up + 2 pullup + 2 chin up

5 x shoulder press set + 5 x squat set + 5 push up + 2 pullup + 2 chin up

201608024

Firmafodbold 1 time

30 km på raceren

201608025

 

Max out 2 runder

KB2 front squat + KB Squat + Frog jump + Airdyner

BW push up + Disk floor press + BW dips + Ro-maskine

BW Chinup + CBB curls + hammercurls + Skierg

 

Skriv et svar

Udfyld dine oplysninger nedenfor eller klik på et ikon for at logge ind:

WordPress.com Logo

Du kommenterer med din WordPress.com konto. Log Out / Skift )

Twitter picture

Du kommenterer med din Twitter konto. Log Out / Skift )

Facebook photo

Du kommenterer med din Facebook konto. Log Out / Skift )

Google+ photo

Du kommenterer med din Google+ konto. Log Out / Skift )

Connecting to %s