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by donprehn » Sat May 06, 2017 11:50 am

Tirsdag 2. Maj 2017, klokken 6:

Squat:
Op til 5 rep på 110 kg.

500m roning
10 runder
5 KB swings 32 kg.
5 T2B
TOUGH
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donprehn
 
Posts: 1351
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Sat May 06, 2017 11:52 am

Onsdag 3. Maj 2017, HSF

10 EMOTM 1 benchpress med stop
100 kg.

Military press:
3 rep 40 kg.
3 rep 50 kg.
3 rep 55 kg.
2 set 3 rep 60 kg.
TOUGH
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donprehn
 
Posts: 1351
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Sat May 06, 2017 11:55 am

Lørdag 6. Maj 2017, klokken 8:

Opvarmning 3 min roning

Scapula pull ups
3 set

Kipping swings
3 set

Arbejde med T2B
3 set
Herefter noget andet mave træning

5 EMOTM 6 pull ups

Military press med 10 sek pause i top efter sidste rep
3 rep 40 kg.
3 rep 51 kg.
3 rep 56 kg.
2 set 3 rep 61
Sidste set blev holdt 45 sek pause i top efter sidste rep
TOUGH
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donprehn
 
Posts: 1351
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Mon May 08, 2017 1:58 pm

Søndag 7. maj 2017, klokken 10:

Opvarmning 3 min roning:

DT snatch:
1 set 30 kg.
1 set 40 kg.
2 set 45 kg.

Stif-legged dødløft med KB:
5 set 8 rep 60 kg.

Ring push ups:
5 set 7 rep
TOUGH
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donprehn
 
Posts: 1351
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Mon May 08, 2017 2:00 pm

Mandag 8. maj 2017, klokken 6

15 EMOTM 1 clean + 1 hang clean
3 set 50 kg.
3 set 60 kg.
4 set 70 kg.
4 set 80 kg.
1 set 90 kg.

AMRAP 5
10 HR push ups
10 OH lunges 20 kg.

Sluttede af med 100 burpees :cry:
TOUGH
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donprehn
 
Posts: 1351
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Fri May 12, 2017 8:47 am

Tirsdag 9. maj 2017, klokken 6:

KB swings 4 min a 20 sek, 10 sek pause

Military press:
5 rep 40 kg.
5 rep 45 kg.
5 rep 50 kg.
5 rep 55 kg.
5 rep 60 kg.

10-9-8-7-6-5-4-3-2-1
Pullups
Wallballs
40 single unders mellem hver runde
TOUGH
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donprehn
 
Posts: 1351
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Fri May 12, 2017 8:50 am

Onsdag 12. maj 2017, klokken 8

Opwarmning 3 min assault bike

DT snatch:
1 set 30 kg.
1 set 40 kg.
2 set 45 kg.

E2MOTM 1 snatch
1 set 45 kg.
1 set 50 kg.
1 set 55 kg.
2 set 60 kg.
1 set 65 kg.
Havde lidt problemer med balance i bunden idag.
TOUGH
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donprehn
 
Posts: 1351
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Fri May 12, 2017 8:52 am

Fredag 12. maj 2017, klokken 7

Squat med stop i bunden:¨
5 rep 60 kg.
5 rep 80 kg.
5 rep 90 kg.
2 set 5 rep 100 kg.

AMRAP 5
10 reverse front rack lunges 40 kg.
10 hang power cleans 40 kg.
10 ring dips

5 min pause

AMRAP 5
20 reverse front rack lunges 40 kg.
10 hang power cleans 40 kg.
10 ring dips
TOUGH
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donprehn
 
Posts: 1351
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Sun May 14, 2017 3:44 pm

Lørdag 14. Maj. 2017, klokken 8

Opvarmning 3 min roning

3 set Scapula pull ups

En del set med teknik kipping

5 EMOTM 6 rep pull ups

Military press:
3 rep 40 kg.
3 rep 47 kg.
3 rep 52 kg.
3 rep 57 kg.
3 rep 62 kg.

4 set super set med mave og ring dips
TOUGH
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donprehn
 
Posts: 1351
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Sun May 14, 2017 3:46 pm

Søndag 14. Maj 2017, klokken 8

Opvarmning ca. 7 minutter double unders

DT
1 set 40 kg.
2 set 50 kg.
2 set 55 kig.

Ring push ups
5 set 7 rep.
TOUGH
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donprehn
 
Posts: 1351
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

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