[Ozziking]

Lördag 09/03/11

Refeed

#1

morgonpromenad ca 75
Min

#2

C6W1 - hinge, core & rehab

10 min x-trainer
Pre-activation

Good-mornings: 4x8

50x8
50x8
50x8
50x8

Landmine rotation: 4x16

25x16
25x16
25x16
25x16

Death march: 2x14kg

x20
x20
x20

DB RDL + back extensions:

18x15+15
18x15+15
18x20+20
______________________________

Circuit A:

5 rounds of:

10 x incline CG bench (3111)
15 x incline db flies
20 x Cable crunch

Circuit B:

5 Rounds of of:

20-30s x static pull-up hold
15 x Cable pullovers
20 x alt bosu-ball crunch
______________________________

Metcon:

5 rounds of:

10 rack pulls (100kg)
15 medball slam (6kg)
20 Double unders

Then:

50-40-30-20-10 reps of

KB swing (20kg)
Double unders

+ lite trams

Note to self:

Käka inte största
Målet innan träning. Blir tungt & svettigt.

Ca 7000 kcal & 1kg kolhydrater.



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