ONSDAG 29.01.14

Innebandy med jobben:
2 x 25 minutt med speling
  --> Avg HR = 72%, Max HR = 90%
  --> Avg HR = 77%, Max HR = 88%

Totalt: Avg HR = 74%, Max HR = 90%, Calories = 800 kcal

[NY 3RM!!]

TYSDAG 28.01.14

Klar for ny dyst! Mykje meir pigg i dag enn i går

Oppvarming
Foam Roller
Lunge Series (C / L / R)
Band Lateral X Walk
KB Front Squat x 10

MAX/FLEX/CORE
3 x 90kg BB Back Squat --> 10 x BB Rollout
2 x 95kg BB Back Squat --> 10 x BB Rollout
1 x 102.5kg BB Back Squat --> 10 x BB Rollout
3 x 110kg BB Back Squat --> 3e x KB Deep Squat --> Prone Figure Four Stretch
2 x 115kg BB Back Squat --> 3e x KB Deep Squat --> Prone Figure Four Stretch
1 x 122,5kg BB Back Squat --> 3e x KB Deep Squat --> Prone Figure Four Stretch
3 x 130kg BB Back Squat --> 3e x KB Deep Squat --> Prone Figure Four Stretch
3 x 140kg BB Back Squat
3 x 145kg BB Back Squat
3 x 150kg BB Back Squat  NY 3RM!!

OLYMPIC/1-EG/PC/CORE
2e x 55kg Power Clean Deadlift & PC Shrugs --> 10e x 20/17,5kg 1/2 Kneeling Chop & Lift
2e x 55kg Power Clean High Pulls & PC --> 10e x 20/17,5kg 1/2 Kneeling Chop & Lift
2e x 55kg Power Clean High Pulls & PC --> 15e x 20/17,5kg 1/2 Kneeling Chop & Lift
2e x 55kg Power Clean & Front Squat

6e x 1-leg Squat to Box m/ 10kg MB --> 6e x 36kg KB 1-leg RDL
6e x 1-leg Squat to Box m/ 10kg MB --> 6e x 36kg KB 1-leg RDL
6e x 1-leg Squat to Box m/ 10kg MB --> 6e x 36kg KB 1-leg RDL

6e x (2x)16kg KB Fwd & Bwd Lunge --> 6e x 1-Leg Hip Extension
3e x (2x)16kg KB Fwd & Bwd Lunge --> 3e x 1-Leg Hip Extension

Sjuke ykt! Endelig godt å få opp dinna siste reppen på bøyen. Godt fornøgde med 150kg 3RM

MÅNDAG 27.01.14

Etter ein hard laurdagskveld og ein endå hardare søndag, var det endelig til for trening igjen. Kjenner helga godt på kroppen!

MAX/FLEX/CORE/UBHPL
4 x 60kg BB Bench Press (Shoulder Width, Control-Touch-Push)  -->  10 x BB Rollout
--> 10 x 15kg Rope Straight Arm Pulldown --> 10 x 14kg DB "I"-raise
3 x 65kg BB Bench Press -->  10 x BB Rollout --> 10 x 15kg Rope Straight Arm Pulldown --> 10 x 14kg DB "I"-raise
2 x 70kg BB Bench Press -->  10 x BB Rollout --> 10 x 15kg Rope Straight Arm Pulldown --> 10 x 14kg DB "I"-raise
3 x 75kg BB Bench Press -->  :15e Pec Stretch --> 10 x 15kg Rope Straight Arm Pulldown
2 x 80kg BB Bench Press -->  :15e Pec Stretch --> 10 x 15kg Rope Straight Arm Pulldown
1 x 85kg BB Bench Press -->  :15e Pec Stretch
3 x 90kg BB Bench Press -->  :15e Pec Stretch
3 x 95kg BB Bench Press
[t]3 x[/t] 2 x 97,5kg BB Bench Press

UBVPL/SHOULDER
5 x BW+20kg Pull-ups (under) --> :15e Lat Stretch --> 10e x Scap Series (Protraction/Retraction/Depression/Depression)
5 x BW+20kg Pull-ups (neutral) --> :15e Lat Stretch --> 10e x Scap Series
5 x BW+15kg Pull-ups (over) --> :15e Lat Stretch --> 10e x Scap Series
5 x BW+15kg Pull-ups (under) --> :15e Lat Stretch --> 10e x Scap Series

BB Shrugs  50 / 60 / 70 / 80 / 90 / 80 / 70 / 60 / 50 / 40  (10 reps up / 5 down)

Godt å komme i gong. Benken var tungare enn normalt, men reknar med det berre er helga som heng igjen i kroppen...

TYSDAG 21.01.14

Oppvarming
Foam Roller
Lunge Series (C/L/R)
10e x Band Lateral X Walk
10 x KB Front Squat
Jump Rope Series

#1
3 x 60kg BB Back Squat --> :10 x Overhead Stability Stand
2 x 75kg BB Back Squat --> :10 x Overhead Stability Stand
1 x 90kg BB Back Squat --> 3e x 5kg CB Deep Squat
1 x 105kg BB Back Squat --> 3e x 5kg CB Deep Squat
1 x 120kg BB Back Squat --> 3e x 5kg CB Deep Squat --> 1 x BW+25kg Pull-ups @ Over grip --> 20 x 20kg Rope High Row
1 x 127,5kg BB Back Squat --> 1 x BW+25kg Pull-ups @ Under grip --> 15 x 25kg Rope High Row
3 x 142,5kg BB Back Squat --> 1 x BW+25kg Pull-ups @ Over grip--> 10 x 35kg Rope High Row
3 x 145kg BB Back Squat --> 1 x BW+25kg Pull-ups @ Undergrip

#2
4 x 50kg Hang Clean ( :01 Pause below Kees, Max Speed)
4 x 60kg Hang Clean --> 10e x Lateral X-Band Walk
4 x 60kg Hang Clean --> 10e x Lateral X-Band Walk
4 x 60kg Hang Clean

#3
6e x 32kg KB Front Split Squat --> 1/2 Kneeling Hip Flexor Stretch --> 5e x 1-leg Hip Extension w/ Knee to Chest
--> 5e x 32kg KB 1-leg RDL --> 5e x PB Superman Series (Upper/Lower/Opposite/Same)
6e x 32kg KB Front Split Squat --> 1/2 Kneeling Hip Flexor Stretch
6e x 40kg KB Front Split Squat --> 1/2 Kneeling Hip Flexor Stretch --> 5e x 1-leg Hip Extension w/ Knee to Chest
--> 5e x 40kg KB 1-leg RDL --> 5e x PB Superman Series (Upper/Lower/Opposite/Same)

Finish
Max x Neck Extensions


Ei god ykt. Har desverre skada håndleddet under Power Clean forrige veke, men gjekk heldigvis fint i dag, til tross for litt smerter...

MÅNDAG 20.01.14

Start
Foam Roller
Shoulder Mobility with stick
Wall Slides

#1
5 x 75kg Barbell Jump Squats
3 x Vertical Jumps with countermovement
3 x Broad Jumps with Countermovement
10e x 20kg Shoulder Int/Ext Rotation
5 x Plyo Push-ups

#2
5 x 30kg Barbell Bench Press
4 x 40kg Barbell Bench Press
3 x 50kg Barbell Bench Press
2 x 55kg Barbell Bench Press  --> 6e x 30kg Dumbell One-Arm Row
10 x 60kg Barbell Bench Press  --> 6e x 30kg Dumbell One-Arm Row
12 x 60kg Barbell Bench Press  --> 6e x 30kg Dumbell One-Arm Row

#3
2e x 50kg Power Clean Complex (DL/PCS/PCHP/PC/FS) --> 10e x 30kg Anti-Rotation Press --> :15e Prone Figure Four Stretch
1e x 60kg Power Clean Complex --> 10e x 30kg Anti-Rotation Press --> :15e Prone Figure Four Stretch
1 x 70kg Power Clean --> :15e 1-leg Hip Extension Bridge (Shoulders on bench)
1 x 80kg Power Clean --> :15e 1-leg Hip Extension Bridge (Shoulders on bench)
1 x 87,5kg Power Clean --> :15e 1-leg Hip Extension Bridge (Shoulders on bench)
1 x 95kg Power Clean
1 x 100kg Power Clean

Suppl
10 x BW Pull-ups (neutral grip)
10 x BW Pull-ups (under grip)
5 x BW Pull-ups (over grip)

Finish
Prone Bridge Series (P/L/R/P): :60 /:45 /:45 :/60 = 3:30min

Ganske trøtt å sleten etter helga i dag... Skal bli godt å kvile til i morga... 

TORSDAG 16.01.14

Rolig fjelltur i dag. Kjenner eit kvart i venstre alboge. Kjennest ut som ein betennelse. Står difor over bryst-ykta i dag..
Morgendagens ykt blir også strøket, då eg skal til Geilo i helga

Treninga startar igjen neste veke

Etter innebandy-ykta:

Start
MB Lunges & MB Front Squats

MAX/FLEX/CORE
3 x 60kg Barbell Back Squat (Stance=Shoulder Width +1)  --> 10 x BB Rollout
2 x 75kg BB Back Squat --> 10 x BB Rollout
1 x 90kg BB Back Squat --> 10 x BB Rollout
3 x 105kg BB Back Squat --> 3 x MB Deep Squat
2 x 112,5kg BB Back Squat --> 3 x MB Deep Squat
1 x 120kg BB Back Squat --> 3 x MB Deep Squat
3 x 127,5kg BB Back Squat --> 3 x MB Deep Squat
3 x 127,5kg BB Back Squat
3 x 120kg BB Back Squat

OLYMPIC/1-LEG/PC/CORE
2e x 52,5kg Dead Lift + Power Clean Shrug --> 10e x 20kg 1/2 Kneeling Chop & Lift
2e x 52,5kg PCHP + PC --> 10e x 25kg 1/2 Kneeling Chop & Lift
2e x 52,5kg PCHP + PC --> 5e x 30kg 1/2 Kneeling Chop & Lift
2e x 52,5kg PC + Front Squat

2 x 10 x 60kg Standing BB Calf Raises

6e x 8kg MB 1-leg Squat TO Box --> 6e x 30kg BB 1-leg RDL --> 1-leg Broad Jump
6e x 8kg MB 1-leg Squat TO Box --> 6e x 30kg BB 1-leg RDL --> 1-leg Broad Jump
6e x 8kg MB 1-leg Squat TO Box --> 6e x 30kg BB 1-leg RDL --> 1-leg Broad Jump

5 x 40kg BB Back Split Squat --> 5e x 24kg KB 1-leg RDL --> 5e x Contrast w/ Cycled Split Squat Jumps
5 x 40kg BB Back Split Squat --> 5e x 24kg KB 1-leg RDL --> 5e x Contrast w/ Cycled Split Squat Jumps

FINISH
Prone Bridge Series (P/L/R/P) - :60 /:60 /:60 /:45 = 3:45 min

For en dag!!

ONSDAG 15.01.14

INNEBANDY:
1 t 20 min
Gj.snittspuls: 75%
Makspuls: 92%

TYSDAG 14.01.14 (Igrunnen mandagsykta)

Start
Foam Roller
Shoulder Mobility med stang + Stretching
10 x Wall Slides

MAX/FLEX/CORE/UBHPL
4 x 40kg Barbell Bench Press (SW Grip, Control - Touch - Push)  --> 10 x Prone Bridge Body Saw
3 x 50kg BB Bench Press --> 10 x Prone Bridge Body Saw
2 x 60kg BB Bench Press --> 10 x Prone Bridge Body Saw
3 x 70kg BB Bench Press --> :15e x Pec Stretch --> 10 x 20kg Rope Straight Arm Pull-down --> 10 x 12kg DB "I"-raise
1 x 80kg BB Bench Press --> :15e x Pec Stretch --> 10 x 20kg Rope Straight Arm Pull-down --> 10 x 12kg DB "I"-raise
2 x 80kg BB Bench Press --> :15e x Pec Stretch --> 10 x 20kg Rope Straight Arm Pull-down --> 10 x 12kg DB "I"-raise
3 x 85kg BB Bench Press --> :15e x Pec Stretch --> 10 x 20kg Rope Straight Arm Pull-down
2 x 90kg BB Bench Press --> 10 x 20kg Rope Straight Arm Pull-down
3 x 90kg BB Bench Press

SHOULDER & UBVPL
5 x BW+20kg Weighted Pull-ups (Under grip) --> :15e Lat Stretch --> 10e x Scap Series (Protraction, Retraction, Depression, Depression)
5 x BW+15kg Weighted Pull-ups (Neutral grip) --> :15e Lat Stretch --> 10e x Scap Series
5 x BW+10kg Weighted Pull-ups (Over grip) --> :15e Lat Stretch --> 10e x Scap Series
5 x BW+10kg Weighted Pull-ups (Under grip) --> 10e x Scap Series

SHOULDER
15 x 35kg Dumbell Shrugs --> 11e x BW Side Lying Treceps Press
Div. sidehev/Fronthev/Bakside skuldre

Finish
Prone Bridge Series: :60 (P) + :30 (R) + :30 (L), :30 (R), :30 (L), :45 (P) = 4 min

[NY 3 RM]

MÅNDAG 13.01.14

Grunna seint publisert program, så vart treningsykta mi heller ei makseykt for å sjå korleis eg låg an.

Benk (skulderbreidde)
10x40kg
5x60kg
3x80kg
3x100kg  NY 3 RM
2x105kg

Power Clean
1x60kg
1x80kg
1x90kg
1x100kg
1x102,5kg NY 3 RM
Testa ikkje 105kg

Knebøy
5x100kg
3x120kg
3x140kg Tangering av forrige 3 RM
2x150kg
Er forresten ganske sikker på eg hadde klart 3x145kg, men det vart altså ikkje testa pga det heile skulle gå raskt og smertefritt.

Ingen film denne gangen. Er godt fornøgde igrunnen, med tanke på kor mykje eg har trena i det siste!

LAURDAG 11.01.14

Etter ei god natts søvn sto litt svømming for tur:

1000m crawl pyramidesvømming: 50 - 100 - 200 - 300 - 200 - 100 - 50m,  Pauser er lik tid på forrige intervall
50m - 52 sek
100m - 1:54 min
200m - 4:17 min
300m - 6:44 min
200m - 4:19 min
100m - 1:59 min
50m - 47 sek

Hardt å komme i gong, iom. at eg hatar crawl, men deilig!

Varme og kuldebehandling etterpå i vannkulper!

Søndagen blir en fortjent kviledag!

FREDAG 10.01.14

Warm-up
5e x Toe-touches
5x MB Deep Squat / Dead Lift Combo
10x KB Swings
Jump Rope Series

OLYMPIC/DYNAMIC
2 x 60kg Power Clean Deadlift --> 5e x 1-leg Hip Extension w/ Knee to Chest
--> 2 x 60kg Power Clean Shrug --> 5e x Hip-Extension w/ ASLR
--> 1 x 60kg Power Clean High Pull --> 10 x Kettlebell Full Swings
--> 1 x 70kg Power Clean --> :15e x Prone Figure Four Stretch
--> 1 x 80kg Power Clean & Front Squat Combo --> 4e x Prone Bridge w/ Hip Extension
2 x 60kg Power Clean Deadlift --> 5e x 1-leg Hip Extension w/ Knee to Chest
--> 2 x 60kg Power Clean Shrug --> 5e x Hip-Extension w/ ASLR
--> 1 x 60kg Power Clean High Pull --> 10 x Kettlebell Full Swings
--> 1 x 80kg Power Clean --> :15e x Prone Figure Four Stretch
--> 1 x 70kg Power Clean & Front Squat Combo --> 4e x Prone Bridge w/ Hip Extension
2 x 60kg Power Clean Shrug
--> 1 x 60kg Power Clean High Pull
--> 1 x 90kg Power Clean --> :15e x Prone Figure Four Stretch
--> 1 x 60kg Power Clean & Front Squat Combo
0 x 100kg Power Clean 
1 x 90kg Power Clean

5 x 60kg Barbell Jump Squat
5 x 60kg Barbell Jump Squat
5 x 60kg Barbell Jump Squat

LOWER BODY CIRCUIT
25 x 30kg 1/4 Squat Series @ Hip-SW Stance - Finish on Toes  -->  :30 Side Board (Lateral & Mountain Climber)
--> 6e x 32kg Kettlebell Fwd & Bwd Lunge  -->  Prone Bridge on BalanceBoard & PilatesBall --> 5e x 10kg+BW 1-leg Hyperextension
25 x 30kg 1/4 Squat Series @ Hip-SW Stance - Finish on Toes  -->  :30 Side Board (Lateral & Mountain Climber)
--> 6e x 32kg Kettlebell Fwd & Bwd Lunge  -->  Prone Bridge on BalanceBoard & PilatesBall --> 5e x 10kg+BW 1-leg Hyperextension

Finish
Shoulder Giants (Sidehev, Fronthev og bakside skuldre)
Prone Bridge Series (P/L/R/P) x :60 /:45 /:45 /:60
Team Static Stretch

Super ykt! No er kroppen klar for helg! :p

TORSDAG 09.01.14

Oppvarming
Foam Roller
Shoulder Mobility med stang og tau
5 x Wall Slides

REPEATED/UBHPL
5 x 40kg Barbell Bench Press  -->  3e x 20kg Shoulder Int/Ext Rotation
3 x 60kg Barbell Bench Press  -->  3e x 20kg Shoulder Int/Ext Rotation
5 x 85kg BB Bench Press --> 12 x 55kg BB Bench Press --> 17 x 40 kg BB Bench Press --> 35 x 20kg BB Bench Press (Drop set)

5 x Dynamic Pull-ups w/ Band  --> 10 x DB Retrected Press
5 x Dynamic Pull-ups w/ Band  --> 10 x DB Retrected Press
5 x Dynamic Pull-ups w/ Band  --> 10 x DB Retrected Press
5 x Dynamic Pull-ups w/ Band
5 x Dynamic Pull-ups w/ Band

DYNAMIC (Grip @SW = 0 / SW+1fist = 1 / SW+2 = 2,  Pull-punsh-tempo)
3 x 50kg BB Bench Press (0)
3 x 50kg BB Bench Press (1)
3 x 50kg BB Bench Press (2)
3 x 50kg BB Bench Press (0)
3 x 50kg BB Bench Press (1)
3 x 50kg BB Bench Press (2)

REPEATED/UBPL
:60 x BW Pull-Ups Iso Hold (grip=over)  -->  6 x 28kg DB Bench Press (Standard)
:45 x BW Pull-Ups Iso Hold (grip=neutral)  -->  5e x 24kg DB Bench Press (Alternate Arm Extended)
:30 x BW Pull-Ups Iso Hold (grip=under)  -->  5e x 24kg DB Bench Press (Alternate Arm Flexed)
:15 x BW Pull-Ups Iso Hold (grip=under)  -->  6 x 24kg DB Bench Press (Standard)

:30e x Feet Elevated Side Bridge  -->  Max x 8kg DB Push-up Row
:30e x Feet Elevated Side Bridge  -->  Max x 8kg DB Push-up Row

Finish
8e x 12kg Hammercurls
8e x 12kg Hammercurls
8e x 12kg Hammercurls

Prone Bridge Series (P/L/R/P) x :60 /:45 /:45 /:60 = 3:30min
Static Stretch

Shiit! Denne ykta kjente eg godt!

ONSDAG 08.01.14

Ingen styrketrening her, men spelar innebandy i lunsjen på kurs

ca 1 time med gjennomsnittspuls på 75%, var oppe i 95% på det høgaste.

Kjente den harde beinykta i frå gårsdagen godt i beina. Var fort tom for "juice", men grei kardio-ykt

TYSDAG 07.01.14

Oppvarming
Foam Roller
Lunge Series
10e x Band Lateral X Walk
10x KB Front Squat

MAX/FLEX/CORE
3 x 60kg Barbell (BB) Back Squat --> 10 x BB Rollout
2 x 75kg Barbell (BB) Back Squat --> 10 x BB Rollout
1 x 90kg Barbell (BB) Back Squat --> 10 x BB Rollout
3 x 105kg Barbell (BB) Back Squat --> 1x MB Deep Squat + 3e x 1-leg Toe Touch
3 x 110kg Barbell (BB) Back Squat --> 1x MB Deep Squat + 3e x 1-leg Toe Touch
3 x 110kg Barbell (BB) Back Squat --> 1x MB Deep Squat + 3e x 1-leg Toe Touch
3 x 120kg Barbell (BB) Back Squat --> 1x MB Deep Squat + 3e x 1-leg Toe Touch
3 x 120kg Barbell (BB) Back Squat

OLYMPIC/1-LEG/PC/CORE
2e x 50kg Dead Lift & PowerClean (PC) Shrugs --> 10e x Pulley/Plate 1/2-kneeling Chop & Lift
2e x 50kg PC High Pull & PC --> 10e x Pulley/Plate 1/2-kneeling Chop & Lift
2e x 50kg PC & Front Squat --> 5e x Pulley/Plate 1/2-kneeling Chop & Lift

15 x Weighted Calf Raises --> 10 x Weighted Calf Raises --> 10 x Weighted Calf Raises

6e x 1-leg Squat TO Box  -->  6e x 30kg Barbell 1-leg Romanian Dead Lift  -->  1e x BW  1-leg Broad Jump
6e x 1-leg Squat TO Box  -->  6e x 30kg Barbell 1-leg Romanian Dead Lift  -->  1e x BW  1-leg Broad Jump
6e x 1-leg Squat TO Box  -->  6e x 30kg Barbell 1-leg Romanian Dead Lift

5e x 40kg Barbell Back Split Squat  -->  5e x KB 1-leg RDL  -->  5 x Split Squat Jump
5e x 40kg Barbell Back Split Squat  -->  5e x KB 1-leg RDL  -->  5 x Split Squat Jump

Finish
Jump Rope Series
Prone Bridge Series (P/L/R/P) x :60 /:40 /:40 /:45 = 3:05min
Static Streching

Kjenner kroppen byrjar å respondere på treninga igjen