Google+ #107 Træningslog : Operator's Lab

søndag den 28. maj 2017

#107 Træningslog




PREP-A
B1W5

Day 1 / Multiple Training Day (MT)
AM Circuit training
06 x Pull-ups
14 x One legged squat (assisted)
14 x Sit-ups
14 x One legged squat (assisted)
14 x Push-ups
12 x Man Maker
14 x Back Extensions
14 x Star Jumpers
2 rounds for time


PM Running (HIC)
RSP4 / Running Speed Play
5 min Z1 - 5 min Z2 - 4 x (2 min Z4/2 min Z1) - 5 min Z1

Day 2 /  Rest Day
Stretch and foam roll

Day 3 / Strength (S)
Elevated Deck Squat 4 x 8 + Kneeling Parallel Slide 4 x 3
(super set)


Push-up 4 sets + Xiaopeng 4 sets
Ground Rows 3 sets + Bent Sideways Lat Stretch 3 sets
Forearm Plank 4 sets + Straddle Running Man 4 sets
(super sets)

Day 4 / Multiple Training Day (MT)
AM: Endurance
Rucking 30 min (Pace: 5:39) with 10 kg backpack


Simpel & Sinister
Get-ups 3 sets (heavy!)
Swings 3 sets (heavy!)


PM: RHR3 / Running Hill Repeats
5 min Z1 - 5 min Z2 - 6 x (30 sec hill sprint/90 sec Z1) - 5 min Z1

Day 5 / Strength (S)
Elevated Deck Squat 4 sets + Kneeling Parallel Slide 4 sets
(super set)


Push-up 4 sets + Xiaopeng 4 sets
Ground Rows 4 sets + Bent Sideways Lat Stretch 4 sets
Forearm Plank 4 x 60s + Straddle Running Man 5 x 10
(super sets)


Bent Hollow Hold 4 sets + Cat-Cow 4 sets
Seated Russian Twist 4 sets + Standing Hip Circle 4 sets
Tuck-up 4 sets+ Stiff Leg Windmill 4 sets
(super sets)

Day 6 / High Intensity Conditioning (HIC)
RFF3 / Run Fast Finish
5 min Z1 - 15 min Z2 - 10 min Z3

Day 7 / Rest and Recovery
Stretch and foam roll

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