Lasses Træningslog

2.3:
Facepulls:
3 x 10-12

Deadlift:
5 x 70
3 x 85
3 x 100
3 x 110
10 x 125

Military press:
5 x 22.5
5 x 27.5
3 x 32.5
3 x 37.5
3 x 42.5
5 x 47.5

Assistance:
Lunges 20 kg DB
3 x 6 - 10
+
BB Row
3 x 12 - 15
+
Toes to bar
3 x 8 - 10

2.3
Jumping rope: 3-5 min.

Front squat:
5 x 30
5 x 35
3 x 42.5
5 x 52.5
3 x 60
7 x 67.5

Bench press:
5 x 32.5
5 x 42.5
3 x 50
5 x 62.5
3 x 70
5 x 77.5

Assistance:
Romanian deadlift 60 kg BB:
3 x 10-20
+
Pull-ups:
3 x 8-12
+
Toes to bar:
3 x 10

3.1
Face-pulls:
3 x 8-12

Front-squat:
5 x 30
5 x 35
3 x 42.5
5 x 47.5
5 x 52.5
10 x 60

Bench press:
5 x 32.5
5 x 42.5
3 x 50
5 x 55
5 x 62.5
11 x 70

Assistance:
Romanian deadlift:
3 x 10-20 (60 kg BB)

Pull-ups
3 x 8-12

Toes to bar 3 x 10

Curls w. Curlbar 25 kg
2 x 10

3.1
Facepulls
3 x 10
Deadlift
:
5 x 70
3 x 80
5 x 90
5 x 102.5
10 x 115

Military press:
5 x 20
5 x 25
3 x 30
5 x 32.5
5 x 37.5
10 x 42.5

Assistance:

Lunges
3 x 6 ea. leg

Pull-ups
3 x 8-12

Toes to bar
3 x 10

3.2
Clean:
5 x 40
5 x 50
5 x 60

Deadlift:
5 x 70
3 x 80
3 x 95
3 x 110
3+ x 122,5 x lavede den ikke pga. ryggen

Military press:
5 x 20
5 x 25
3 x 30
3 x 35
3 x 40
7 x 45

Assistance:
Pullups 3 x 8-10

Lunges 3 x 8-10 ea. leg 18 kg KB

Toes to bar:
3 x 10

3.3
Clean:
5 x 50
5 x 55
5 x 60
3 x 65

Front-squat:
5 x 30
5 x 35
3 x 42.5
5 x 52.5
3 x 60
5 x 70

Bench press:
5 x 32.5
5 x 42.5
3 x 50
5 x 62.5
3 x 70
4 x 80

Assistance
Pull-ups 3 x 8-10

Romanian deadlift 3 x 10-20 (60 kg BB)

Toes to bar 3 x 10

Lasses Træningslog

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