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links:aventyr:traning:hemmatraning:magtraening [Y-m-d, H:i]
anders_admin
links:aventyr:traning:hemmatraning:magtraening [Y-m-d, H:i] (current)
anders_admin
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 ====== Magövningar ====== ====== Magövningar ======
-<box left>+<box left 98%>
 4 Rounds 4 Rounds
 30 sec Hollow Rock Hold 30 sec Hollow Rock Hold
 5 V-Ups 5 V-Ups
 10 Hollow Rocks 10 Hollow Rocks
 +\\
 Rest 1min between each round or partner up and do Round for Round. ​ Rest 1min between each round or partner up and do Round for Round. ​
 </​box>​ </​box>​
  
-<box left>+<box left 98%>
 Every 90 seconds, 4 rounds: Every 90 seconds, 4 rounds:
 6 Around the world with plate above head (15kg) 6 Around the world with plate above head (15kg)
 20 Russian Twists and then hold the Hollow Rock position for 20-30 seconds 20 Russian Twists and then hold the Hollow Rock position for 20-30 seconds
 +\\
 Goal is to maximise the amount of time spent in the hollow rock position. Goal is to maximise the amount of time spent in the hollow rock position.
 </​box>​ </​box>​
  
  
-<box left>+<box left 98%>
 3 Rounds: (TABATA STYLE; 20secs on: 10secs off) 3 Rounds: (TABATA STYLE; 20secs on: 10secs off)
   * 8 Fast V-Ups   * 8 Fast V-Ups
Line 23: Line 25:
   * 30 sec Superman   * 30 sec Superman
   * Then Rest 1 min into Max Bridge Hold.   * Then Rest 1 min into Max Bridge Hold.
-be sure to use the rest between the crunches and hollow rocks because those 30secs get really hard.+Be sure to use the rest between the crunches and hollow rocks because those 30secs get really hard.
 </​box>​ </​box>​
  
-<box left>+<box left 98%>
 PLANK WORKOUT PLANK WORKOUT
   * Accumulate 6mins of the following in 8mins;   * Accumulate 6mins of the following in 8mins;
Line 34: Line 36:
 </​box>​ </​box>​
  
-<box left>+<box left 98%>
 Tabata Core - 20secs ON: 10secs OFF Tabata Core - 20secs ON: 10secs OFF
   * Around the World (hanging wipers, Acc 50reps) or scaled hanging knee wipers, acc 100reps)   * Around the World (hanging wipers, Acc 50reps) or scaled hanging knee wipers, acc 100reps)
links/aventyr/traning/hemmatraning/magtraening.txt · Last modified: Y-m-d, H:i by anders_admin