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Styrka och löp / gym and intervals

By 18 september, 2016Blogg

Idag var det styrka på programmet och jag la in lite extra löpning. Så började passet med tabata intervaller 20s arbete 10 vila upprepa 10 gånger, paus 3 min sen samma igen. Var väldigt varm efter för att gå igång med styrkan. Sist var jag helt slut efter styrkepasset och handbollspasset dagen efter var hemskt. Så lite kortare program denna gången men fortfarande jobbigt.

  • Höftlyft med band 3 x 15
  • Step up på bänk 3 x 4 / ben
  • Utfall till sidan 2 x 6/ben
  • Bänkpress 3 x 4
  • Pushpress 3 x 8
  • Enbenshopp över små häckar
    -stanna varje x 2/ben
    -förhopp sen stanna varje x 2/ben
    -Hoppa vanlig x 3/ben
  • Sidledslöp (som video) 8 steg /ben x 3
  • Mage

Så detta var mitt pass idag. Efter detta var det dags att besöka Kompis. Så mysigt var det att vara där. Var Ham-fest så var massa folk och hundar på hotellet. Vi såg lite hundträning och gick runt och stekte i värmen. Sen var det lite mys med Kompis inne på rummet innan vi åkte hem 🙂

 

Today we had gym. I started the training with some tabata intervals. Run 20 sek paus 10 and do this 10 times. Rest 3 minutes and do the same again. After that I was really warm for the gym. Today I made a little bit shorter program but still good. So here is my program.

 

  • Hamstring bridge with band 3 x 15
  • Step-up 3 x 4 /leg
  • Lounges to the side 2 x 6/leg
  • Benchpress 3 x 4
  • Pushpress 3 x 8
  • one leg jumps over small hurdels
    -stop on each x 2/leg
    -small jump before jumping and stopping x 2/leg
    -normal jumps x 3/leg
  • Run to the side (like the video) 8 steps /leg x 3
  • Abs

After the training we went to visit Kompis. There was a Ham-party so it was a lot of dogs and people so it was nice. We watch some dogtraining in the sun. After we spended some time at her room and then it was time to go home 🙂

 

2 Comments

  • Florin skriver:

    I hope that you took her back with you and didn’t let her at that pet hotel!
    Good training. .. Champion League is coming ?

  • marcel skriver:

    I saw this day program .Perhalps the players are trayning loadin as we are approching the really important matches. I see a beautiful young lady,with a nice dog.I like dogs,i like cats ,but ar neither dog,nor cat ,so I PREFER beautiful young young lady. I am pretty upset not gettings promised Gullden Bella coments. I stand and hunt them all day to see your appear,

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