M Renstrøm Weights Session

Sognsvann Friday 20th June

Vibration 3x2 mins @ 12, 20, 40 hz
Cycle + jog 10 mins

Holm Box Runs 3 @ 9 feet apart + 3 @ 10 feet apart. Right foot take off.

Barbell warm-up 20 kg

Front Squat 90º 2x6 reps @ 60, 80 kg
Back Squat 45º 3x3 reps @ 110, 120, 130 kg - explosive ( felt easy and light )

Snatch 2x6 reps @ 20, 25 kg
3x3 reps @ 35 kg - split legs

Split Jumps 20 reps @ 35 kg
16 reps @ 40 kg
12 reps @ 42.5 kg

Hold + Clap 1-5sec 3x5 reps @ 67.5, 70, 72.5 kg

Bench-press 3x3 @ 55 kg

Sprint 3x20 m - relaxed strides
Fast Feet + Hands 5x30 reps - rhythm acceleration

Wobble Board Squat 2x10 reps, 3 kg ball
Take off kicks 10 reps each leg
Take off throws 10 reps each leg, 3 kg ball

Medicine Ball 3 kg Feet up rebound throw 25 reps
Hip raise and throw 10 reps
Side twist throws 10 reps each side

Calf Raise 3x50 reps fast body weight - full range
Toe Raise 3x15 reps 8 kg

Stretch + Cycle 10 mins
Vibration 3x2 mins @ 12, 20, 40 hz

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