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Tirsdag 15/7-14 - Tempoløb



Intervalløb på 70-80% med armbøjninger/mavebøjninger mellem reps.



Opvarmning



Tempo


2 x 8 x 60m



~60 sek. pause mellem reps med 7/10 armbøjninger eller 15/20 mave- eller rygbøjninger.


~4 min. mellem serier.



Cool down


Edited by jonzy91
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Mandag 28/7-14 (morgen) - Rehab



20 min cardio



Opvarmning



3 x circuit:


A. 10 x BW squat


B. 30 reps mave


C. 15 x BW good morning


D. 30 reps mave


E. 10 x step up (hvert ben)


F. 30 reps mave



Cool down + udstrækning



Flag-football i aften


Edited by jonzy91
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Onsdag 13/8-14 (morgen) - Styrke

20 min cardio

Opvarmning I (Cat/camel, birddog, back raises, leg lifts og hurdles)

Squat

3 x 6 x 65 kg

Bænkpres

4 x 6 x 62,5 kg

- Supersettet med fatman pull-ups

1 x circuit:

A. 100 reps mave

B. 20 reps 45 degree back extension

C. Band pull-apart serie

Cool down

Flag-football i aften

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Lørdag 16/8-14 (morgen) - Styrke



15 min cardio



Opvarmning I (Cat/camel, birddog, back raises, leg lifts og hurdles)



Box jumps


4 x 5



Bænkpres


3 x 6 x 75 kg


- Supersettet med fatman pull-ups



2 x circuit


a. 20 x back raises


b. 10 x push-ups


c. 10 x lateral raise



Cool down


Edited by jonzy91
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