Gårdagens träning - Måndag 29/10/10 - Riktigt svårt att slita sig från stora gym med mycket att göra
#1 C3BW2 - Upper A:
10 min x-trainer
10 min Pre-activation
Bench-press: 3/3/3+
50x3
60x3
70x5 @9,5 (+2/+2/+2 rest-pause) uhh tungt
72,5x3 @8 nice
75x3 @9,5 gött!
second set last: 4x6
60x6
60x6
60x6
60x6 @7,5
Chin-ups: styrkelabbet
kv x6
kv x5
kv x4
kv x3
kv x2
Press sittande: 70% x5x10
35x10
35x10
35x10
35x10
35x10 @10
Latsdrag: 4x8 (svårt att hitta rätt vikt)
59x8
59x8
59x8
59x8
Dips: kv +5kg x4x6
x6
x6
x6
x6 @8
S/A db-row: 12/10/8/12 reps
30x12
32,5x10
35x8
30x12
Incline dbcg-press + incline flies: 4x12+12
10x12+12
10x12+12
10x12+12
10x12+12 @7
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3 set pause-cable-curls RPT (36x12) ez-stång
3 set pause-cable pushdowns RPT (41x12) ez-stång
3 set Sidlyft stopp RPT (7x15)
3 set facepulls stopp RPT (41x12)
3 dropset pullovers (cable) 3x10+15 reps
3 dropset incline cable flies 3x10+15 reps
2 set drag haka rep
2 set omvända flies
40 myo-reps bröstpress (41kg)
40 myo-reps chest-supported row
40 myo-reps cable side raise
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Conditioning:
A - 5 rounds of:
10 hand release pushups (bw)
15 medball slam (25lbs)
20 cal row
B:
3-6-9-12-15-18-21-21-18-15-12-9-6-3 reps of:
Wallball (25 LBS)
Cal skierg
Kommentar:
Gött mos.
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#2 liftlife post-sushi w. friends:
warm-up, preact 10-15 min
A -
Power clean & powerjerk: you go i go - heavy double
40x2+2 *2
45x2+2 *2
50x2+2 *2
55x2+2 *2
60x2+2 *2
65x2+2 *2
70x2+2 *2
75x2+2 *2
B -
Circut: 20 min EMOM
1 - 5 x GOH (50/55/60/65/
70kg)
2 - 10 x bar facing burpee jump overs
3 - 15 x Superman sit-ups (10kg)
4 - 20 x Double unders / mountain climbers
C -
Circuit #2 25 min EMOM
1- 6 strict t2b
2 - 12 alt. db snatch (22kg)
3 - 18 alt. sit-ups
4 - 24 double unders / mountain climbers
5 - 60s bike sprint
Sen lite mer bål/stretch/tjöt.
Ca 17k steg också. Aktiv dag. Bra med sushi-refill mitt i smeten. Ca 20 bitar