Southmountain ska bli stark

[Southmountain25]

Pausmark
85x5
105x4
122,5x3x2
132,5x2x2
142,5x2x2
152,5x1x2
132,5x2

Good morning + Sidolyft framåtlutad
50x12x5 + 5 set

Stångrodd + Abroller
60x12x5 + 5 set

[Southmountain25]

Press
52,5x6x4
40x12
+Axelpress: 14x10

Supinerade pull ups
KVx10x2
KVx9x2

Hantelpress
32,5x13
x12x3
+14x12

Kabelflyes + Sidolyft med hantlar
4 set + 4 set

Latsdrag
3 set

[Southmountain25]

2020-10-07

Mark
95x5
115x4
132,5x3
152,5x3
162,5x2x2
170x1x4


Rakmark
100x10
60x10

Plankan
2min

Stångrodd
60x10x3

[Southmountain25]

2020-10-08

Press
50x10x4
44x10
+24x10

Supinerade pull ups
KVx9x4

Incline bänk
50x14
x12x3
+30x10

Plankan
2 min

Latsdrag + Framåtlutande sidolyft med hantlar
3 set + 3 set

Kabelflyes + Abroller
3 set + 3 set

[Southmountain25]

Mark
85x6
105x5
122,5x4
142,x5x3
162,5x2
180x1
195x1
200x1
205x0x2


Utfall
60x30x2

Lårcurls + Lårspark
4 set + 4 set

Abroller + Upphopp med TRX-band
3 set + 3 set

[Southmountain25]

Press
55x5x4
40x12
+20x10

Supinerade pull ups
KVx9x4

Kabelrodd + Push ups
4 set + 4 set

[Southmountain25]

Mark + Press + Pronerade pull ups
135x10 + 40x16 + KVx10
135x10 + 40x14 + KVx9
135x10 + 40x14 + KVx8
135x10 + 40x13 + KVx8
135x10 + 40x13 + KVx8

[Southmountain25]

2020-10-19

Press
55x6x4
40x12
+22,5x10

Supinerade pull ups
4 set

[Southmountain25]

2020-10-20

Gång
14 graders lutning, 6 km/h, 30 min

Hip thrusters + Lårcurls
4 set + 4 set

Kettlebell swings + Mage
(48x20 + 1 set) x 3

Plankan
2 min

[Southmountain25]

2020-11-09

Press
55x5x4
40x13

Hantelpress
4 set

Kabelflyes + Sidolyft i kabel
4 set + 4 set

Tricepspushdown med rep i kabel
4 set

[Southmountain25]

2020-11-10

Mark
165x5x4
145x8

Utfall
70x20x4

Benpress
120x16x4

Leg curl + Mage
4 set + 6 set

[Southmountain25]

2020-11-11

Stångrodd
80x10x4
50x12

Pull ups
KVx8
KVx7x2
KVx6

Kabelrodd + Latsdrag
4 set + 4 set

Reverse hantelflyes + Curls
4 set + 4 set