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2. OKT 2016: ‘Deload’ dag 2 (nok ud af 2)

3 Oct


Dag 2 (nok ud af 2) i min deload. Jeg har lavet al BB og CrossFit i denne uge, så jeg freestylede i dag – og havde en lækker træning.

Squats

Back squats: 

  • 4 reps @ 79%: 102 kg
  • 1 rep @ 84%: 109 kg
  • 4 reps @ 79%: 102 kg
  • 1 rep @ 87%: 113 kg
  • 4 reps @ 79%: 102 kg
  • 1 rep @ 90%: 117 kg 
  • 1 rep @ 121 kg

90% (117 kg) var for nemt at slutte på, og det var 121 kg i virkeligheden også, men det er 9 kg fra mit max pt, så jeg stoppede med et pænt løft.

Workout

15-10-5 reps:

  • Thrusters @ 55 kg
  • Ring push-ups

Score: 5:22 min

Hårdt!

Gymnastik

5-4-3-2-1 reps:

  • Strict ring pull-ups (3 sec top + bottom hold)
  • Strict ring dips (3 sec top + bottom hold)

Squats

  • Pause back squats (5 reps, 3 sec bottom hold): 40-60-70-80-90 kg + 2 reps @ 100 kg

Uden bælte. Nemt.

Booty

Hip thrusts: 3 x 10-12 reps @ 55 kg

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