3 x 1 Basic Ring Strength 1[list:3bph1gyx]Scaled to: Muscle-up to support, roll backwards from support to a tucked back lever,
pull out to inverted hang, lower to a tucked front lever, pull out to inverted hang.
Some light work on rings
6 x 4 Single Leg Squat - Assisted[/list:u:3bph1gyx]...
Blir god og sliten i anklene av volleyball. Har stort sett brukt det som skadeforebyggende trening dette året, i og med at det er mye kjappe retningsforandringer. Kan også til nød gå for å være reaksjon/reflekstrening, samt at det er gøy
Work Capacity / Stamina No break between exercises, exercises done in somewhat random order
5 x 800m run - Medium effort
6 x 2 OAC - Off-hand assisting with one finger
3 x 7 Dips
3 x 3m - Rope climb
6 x 10 Roundhouse Kicks
1 x 4 L-sit Pull Ups + 5 Chin Ups
Resultat[list]Tror ikke jeg har nevnt det, men gjør rope climb på denne måten; [url="http://www.youtube.com/watch?v=vTIfs...
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Strength / Skill development 1-2 min break between sets. Complete both sets of each exercise before moving on to the next.[list]2 x 4 XR PPP Push Ups
2 x 5 XR Bulgarian Push Ups
2 x 4 XR Dips
2 x 3 Straddle Dragon Flag
2 x 5 Toes-to-bar Leg Raises
2 x 8 Windshield Wipers
2 x 1 [url=http://www.youtube.com/watch?v=o0rD5rbsdhs&feature=related]Skin-the-ca...
[INDENT]1 x 1 Straddle Back Lever
2 x 1 Half-tuck Back Lever
3 x 1 Adv. Tuck Front Lever
4 x 1 OAC Progression
Some sets of random Pull Up-types
3 x 20sec - Elbow Lever
3 x 5 Headstand Press to Headstand
3 x 1 Pseudo Planche Leans
3 x 1 Ankle Balance Exercise
3 x 10sec Floor L-sit
2 x 5 Toes-to-bar Leg Raises
2 x 1 Adv. Tuck Back Lever
2 x 5 Row-machine - 50kg
2 x 5 [URL="http://www.youtube.com/watch?v=O2el7EAWMT8"]Back Raises...
Stamina / Skill development [INDENT]2 x 1 Straddle Back Lever
2 x 1 Tucked Straddle Back Lever
4 x 1 OAC Progression
4 x 1 Meathook (Video 2)
2 x 5 Front Lever Pulls
2 x 10sec Elbow Lever
Some sets of random Pull Up-types
2 x 6 Toes-to-bar Leg Raises
4 x 5 Single Leg Squats - Assisted 2 x 5 Deck Squat Jumps
Some work on handstands
Some sh...
13 000m - 01:09:57 - Medium to hard effort - Flat & Asphalt
Strength / Skill development [INDENT]2 x 10sec Straddle Back Lever
2 x 10sec Half-tucked Back lever
2 x 4 Straddle Front Lever Pulls
2 x 6 Straddle Front Pulls
2 x 15sec Elbow Lever
2 x 6 L-sit Pull Ups
2 x 1 Tucked FL --> Tucked BL --> German Hang --> Tucked BL --> Tucked FL
2 x 7 Toes-to-bar Leg Raises
1 x 10 Windshield Wipers
1 x 22 Winds...
1 x 10sec Straddle Back Lever
2 x 10sec Half-tucked Back lever
3 x 12sec Adv. Tuck Front Lever
4 x 1 One Arm Elbow Lever Progressions
2 x 10sec Elbow Lever
2 x 7 L-sit Pull Ups
Endurance / Work Capacity
1000m warmup
6 x 300m - Medium to hard effort - 200m walk between each set
3000m cooldown
6 x 1 One Arm Elbow Lever Progressions
2 x 20sec Straddle Elbow Lever
2 x 4 XR Rollouts - Deeper than in the video
2 x 3 Slow Toes-to-bar Leg Raises
4 x 4 Single Leg Squats - Assisted
3 x 10sec Straddle Back Lever
2 x 12sec Half-tucked Back lever
2 x 2 OAC Progressions
2 x 1 One Arm Elbow Lever Progressions
2 x 20sec Elbow Lever
2 x 4 L-sit Pull Ups
Some playing on the pull up bar
Some work on ankle balance
15min running - Barefoot - easy effort
12sec Straddle Back Lever + 5 Tempo XR Bulgarian Rows - (second and third set with Half-tuck Back Lever)
2 x 6sec Tucked Planche + 3 Tempo PPP
15sec Tucked Front Lever + 4 Tempo L-sit Lifts
Then;[INDENT]3 x 10sec Bridge Progression 2 x 8 V-ups[COLOR=#000000]
1 x 8 Windshiel...
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