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2. FEB 2016: AM + PM sessions igen

3 Feb

  

Morgen

Morgentræning med smukke og stærke Louise Hedelund.

WOD

21-18-15-12-9 reps:

  • Cal row
  • Thrusters @ 30 kg

Tid: 11’ish min

Gymnastics

10 x

  • 6 alt pistols
  • 3 negative ring dips (5 sec)

WOD

5 runder:

  • 10 double KB swings @ 2 x 16 kg
  • 300 m løb
  • 10 double KB swings @ 2 x 16 kg
  • 30 DUs

Tid: 13’ish min

Gymnastics

  • Scapular dips: 4 x 10 reps

– P A U S E –

Sen aftentræning

  • Bænk (5 reps): 45-47-48-49-50 kg

3 x

  • 8 hip thrusts @ 55 kg
  • 12 1-arm DB shoulder press @ 10 kg (med hver arm)

3 x

  • 12 DB pull-overs @ 15 kg
  • 8 tempo RDL @ 55 kg

Finisher

  • EZ bar curls @ 2 x 2,5 kg på stangen: 15-15-21 reps
  • Ring front bridge (turn out): 2 x 30 sec
  • Chinese side bends: 3 x 16 reps @ 15 kg

Cykling

15 km

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