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Mandag 1000 m ro 45 min mobilitet A1: McGill-press 3x10 A2: Suitcasedeadlift 3x10 Knebøy m/stopp 8x6 @50kg Smal benkpress 5x6 @35kg B1: Kneetuck på ball 3x10 B2: 1-bens hip thrust 3x10+10 Tirsdag 10 min rolig jogg 30 min mobilitet A1: Lunges 2x10+10 front elevated, 2x10+10 back elevated A2: Renegade row 4x5+5 Sumo mark 5x5 @90kg … Fortsett Trening uke 1

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Mandag A1: Knebøy (low bar) 5x5 @60kg A2: Chin-ups 5x6 B1: Markløft 5x5 @80kg B2: Sittende skulderpress 5x5 @14kg+14kg C1: Hip thrust 3x10 @70kg C2: Sidebøy 3x15+15 @20kg Tirsdag A1: Goodmornings 3x10 @40kg A2: Facepull 3x10 @17,5kg B1: 1-bens RDL 3x10+10 @22kg B2: Brystpress m/hantler 3x10 @16kg+16kg C1: Bulgarian split-squats 3x10+10 @16kg+16kg C2: Franskpress m/hantler … Fortsett Trening uke 52

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Mandag A1: Knebøy (low bar) 5x5 @62,5kg A2: Chin-ups 5x5 B1: Sumo markløft 5x5 @87,5kg B2: Sittende skulderpress 5x5 @14kg+14kg C1: Hip thrust 3x10 @70kg C2: Lumberjack 3x15+15 Tirsdag A1: Goodmornings 3x10 @40kg A2: Facepull 3x10 @17,5kg B1: 1-bens RDL 3x10+10 @20kg B2: Benkpress m/hantler 3x10 @16kg+16kg C1: Pistol-squats 3x10+10 C2: Incline crunches 3x15 Onsdag … Fortsett Trening uke 51

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Mandag Knebøy (low bar) 5x5 @55kg Chin-ups 5x5 Sumo markløft 5x5 @77,5kg A1: Benkpress m/hantler 3x10 @16kg+16kg A2: 1½ 1-legged hip thrust 3x10+10 Tirsdag A1: Knebøy (high bar) 3x10 @55kg A2: Pullups 3x4 B1: Markløft 3x10 @70kg B2: Sitende skulderpress 3x10 @12kg+12kg 10x20/10 SkiErg-intervaller Onsdag morgen 100 burpees (20+20+15+15+15+15) Torsdag A1: Knebøy (low bar) 5x5 … Fortsett Trening uke 49

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Mandag A1: Knebøy (low bar) 4x8 @60kg A2: Pull-ups 4x3 B1: Sumo markløft 3x10 @75kg B2: Benkpress m/hantler 3x10 @16kg+16kg C1: Pull-through 3x10 @35kg C2: Face-pull 3x10 @17,5kg Tirsdag A1: Chin-ups 4x5 A2: Goodmornings 3x10 @40kg B1: Sittende skulderpress 3x10 @12kg+12kg B2: 1-bens strakmark 3x10+10 @30kg C1: Splitbøy 3x15+15 @40kg C2: Franskpress m/EZ-stang 3x15 Onsdag … Fortsett Trening uke 48

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Mandag: Underkropp Knebøy (low bar) 3x3 @70kg Markløft 3x3 @90kg A1: Goodmornings 3x10 @40kg A2: Sidebøy 3x15 @20kg B1: Pull through 3x10 @30kg B2: Bulgarske splitbøy 3x10+10 @14kg+14kg Tirsdag morgen: Overkropp Benkpress 3x3 @42,5kg Chins sakte ned 3x3 A1: 1-arms roing m/hantel 3x10+10 @20kg A2: Sittende skulderpress 3x10 @12kg+12kg B1: Hantelcurl 3x10 @10kg-9kg-8kg B2: Franskpress m/hantler … Fortsett Trening uke 45

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Mandag morgen: Underkropp Knebøy (low bar) 3x3 @67,5kg Markløft 3x3 @92,5kg A1: Goodmornings 3x10 @35kg A2: Sidebøy 3x15 @20kg B1: Pull through 3x10 @30kg B2: Bulgarske splitbøy 3x10+10 @14kg+14kg Tirsdag morgen: Overkropp Benkpress 3x3 @42,5kg Chins 3x3 sakte ned A1: 1-arms roing m/hantel 3x10+10 @20kg A2: Sittende skulderpress 3x10 @12kg+12kg B1: Smale chest-supported rows 3x10 … Fortsett Trening uke 44