Google+ #105 Træningslog : Operator's Lab

søndag den 23. april 2017

#105 Træningslog


PREP-A
B1W1

Day 1 / Multiple Training day (MT)


AM (Running speed Play)
5 min Z1 - 5 min Z2 - 5x (1 min Z4/2 min Z1) -  5 min Z1


PM (Body Weight Strength)
Bent Hollow hold 5 sets + Cat-Cow 5 sets
Seated Russian Twist 4 sets + Standing hip circle 4 sets
Tuck-Up 4 sets + Stiff Leg Windmill 4 sets
(Super sets)


Weigthed Pull-ups 3 sets

Day 2 / Multiple Training day (MT)


AM (Body Weight Strength)


Full Squat 5 sets + Kneeling circle 3 sets


Push-up 4 sets + Xiaopeng 4 sets
Incline Row 5 sets + OA Upright Lat Lean 4 sets
Forearm Planche 3 sets + Straddle Running 3 sets
(Super sets)

PM Indoor Climbing
Skill training

Day 3 / Endurance (E)
Running Foundation
5 min Z1 - 10 min Z2 -  5 min Z1

Day 4 / Rest Day
Stretch and foam roll

Day 5 / Strength (S)
Skill (mobility): Inchworm, Crab and Ape
Full Squat 5 sets + Kneeling circle 3 sets


Push-up 4 sets + Xiaopeng 4 sets
Incline Row 5 sets + OA Upright Lat Lean 4 sets
Forearm Planche 3 sets + Straddle Running 3 sets
(Super sets)

Day 3 / Endurance (E)
Running Foundation
5 min Z1 - 15 min Z2 -  5 min Z1

Day 7 / Rest Day

Stretch and foam roll


PREP-A is training program in the making - made by me, but inspired by the books Naked Warrior and Enter The Kettlebell, and Tactical Barbell II

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