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by donprehn » Sat May 27, 2017 12:39 pm

Lørdag 27. Maj 2017, klokken ca. 8

Opvarmning OH squat med stang
3 set 12 rep

Hang snatch:
7 set 1 rep 40 kg. De 4 første blev kun grebet i power position.
3 rep 50 kg.

12 EMOTM 1 Hang snatch
60 kg.

Military press:
3 rep 40 kg.
3 rep 50 kg.
3 rep 55 kg.
3 rep 60 kg.
3 rep 65 kg.

Assault bike 3 min = 2.050 m

Sluttede med lidt mave
TOUGH
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donprehn
 
Posts: 1346
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Location: Helvede

by donprehn » Sun May 28, 2017 2:54 pm

Søndag 28. Maj 2017, klokken 8

7 min teknik double unders
Tabata single unders

Scapula pull ups
3 set 10 rep

Kipping swings med hold i position
3 set 8 rep

Ring dips
3x rep out

HSPU
3 set 10 rep

Sluttede af med lidt ski-erg
TOUGH
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donprehn
 
Posts: 1346
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Wed May 31, 2017 7:45 am

Mandag 29. maj 2017, HSF

OH squat:
op til 5 set 2 rep 60 kg.

Squat med bælte:
2 set 2 rep 90 kg.
2 rep 100 kg.
2 rep 110 kg.
2 set 2 rep 120 kg.

Goodmornings:
6 rep 60 kg.
4 set 6 rep 60 kg.
TOUGH
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donprehn
 
Posts: 1346
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Wed May 31, 2017 7:51 am

Onsdag 31. maj 2017, klokken 6

OH squat:
2 set 12 rep 20 kg.
12 rep 40 kg.

Hang power cleans:
4 set 1 rep 40 kg.
4 set 1 rep 50 kg.

Hang cleans:
2 set 1 rep 60 kg.
2 set 1 rep 70 kg.
2 set 1 rep 80 kg.

10 EMOTM 1 hang clean:
Alle set blev kørt på 85 kg. Teknikken kørte fremragende.

15 EMOTM 1 hang power clean + 1 push press:
Alle set blev kørt på 70 kg.

Eksplosive clean shrugs:
3 set 10 rep 50 kg.
TOUGH
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donprehn
 
Posts: 1346
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Thu Jun 01, 2017 8:42 am

Torsdag 1. juni 2017, klokken 6:

Teknik træning double unders
3 x tabata single unders

Scapula pull ups:
3 set 10 rep

Kipping swings med hold i position:
3 set 8 rep
Herefter nogen set med kipping teknik

3 set pull ups rep out

Ring push ups:
5 set 8 rep
TOUGH
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donprehn
 
Posts: 1346
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Fri Jun 02, 2017 7:55 am

Fredag 2. juni 2017, klokken 6

Opvarmning:
OH squat
3 set 12 rep 20 kg.

Hang power snatch
4 set 1 rep 40 kg.

Hang snatch:
2 set 1 rep 40 kg.
4 set 1 rep 50 kg.
2 set 1 rep 60 kg.

10 EMOTM 1 hang snatch
Alle set kørt med 62 kg.

OH squat:
6 set 2 rep 62 kg.
TOUGH
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donprehn
 
Posts: 1346
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Mon Jun 05, 2017 8:51 am

Lørdag 3. juni 2017, klokken 8

Cardio dag:

Blev kørt noget single og double unders samt assault bike.
TOUGH
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donprehn
 
Posts: 1346
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Mon Jun 05, 2017 8:56 am

Søndag 4. juni 2017, klokken 8:

Opvarmning:
OH squat:
2 set 12 rep 20 kg.
12 rep 40 kg.

Hang power cleans:
4 set 1 rep 40 kg.
4 set 1 rep 50 kg.

Hang cleans:
2 set 1 rep 60 kg.
2 set 1 rep 70 kg.
2 set 1 rep 80 kg.
5 set 1 rep 90 kg.

15 EMOTM 1 hang power cleans + 1 push press
Alle 15 set blev kørt på 75 kg.

Military press:
3 set 10 rep 50 kg.

Lidt fra træning 90 kg. hang clean
https://www.instagram.com/p/BU6qWqnBo6w/?taken-by=lordprehn
TOUGH
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donprehn
 
Posts: 1346
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Tue Jun 06, 2017 9:47 am

Mandag 5. juni 2017, HSF

OH squat:
2 set 12 rep 20 kg.
3 rep 40 kg.
6 set 2 rep 60 kg.

Squat med bælte:
2 rep 80 kg.
2 rep 90 kg.
2 rep 100 kg.
2 rep 110 kg.
3 set 2 rep 120 kg.
TOUGH
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donprehn
 
Posts: 1346
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Tue Jun 06, 2017 9:49 am

Tirsdag 6. juni 2017, klokken 6

10-15 min til at arbejde med HS hold:

50-40-30-20-10 rep
HR push ups
Goblet squats 32 kg.
Russian swings 32 kg.
Latterligt hårdt, min cardio er lige nu bare ikke god nok.
TOUGH
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donprehn
 
Posts: 1346
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

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