GF 180427

Added by moffast, 438 weeks ago

Summary

Description Strength exercises Laptimes What equipment do you have access to?

	Time (min.sek)	01:36:38
	Total Weight	11597.5 kg
	Pulse	snitt 131 max 169
	Intensity	Normal
	Borg scale	17, Very heavy
	Calories	539 kcal
	Score	3827

Gorilla Fitness 180427
UPPVÄRMNING
Innebandy
Chest opener 5kg
Shoulder opener 2.5kg
STYRKA
Power snatch 3r x1s 32,5kg (65%) 3r x2s 35kg (70%) 3r x3s 37,5kg (75%)
Power Clean 3r x1s 52,5kg (65%) 3r x2s 57,5kg (70%) 3r x3s 60kg(75%)
GYMNASTIK
Planche lean hold 15s + Reversed planche lean hold 15s x2
Wallfacing floaters 30s x2
Front leaning rest in rings 37s + Active hang 37s - EMOM x6min
Straddle good morning 8r + Pike compression complex 3+3+3 x3 x2
WOD
20 varv på tid: 35.34
3 HSPU
3 DB squat Clean 2x22.5kg
3 Pullups

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Performed strength exercises in this workout.

Dumbell flyes · Chest	20 x 5.0 kg
Dumbell flyes · Chest	20 x 5.0 kg
Shoulder opener · Shoulders	20 x 2.5 kg
Shoulder opener · Shoulders	20 x 2.5 kg

Block 1
Powersnatch · Other	3 x 20.0 kg
Powersnatch · Other	3 x 32.5 kg
Powersnatch · Other	3 x 35.0 kg
Powersnatch · Other	3 x 35.0 kg
Powersnatch · Other	3 x 37.5 kg
Powersnatch · Other	3 x 37.5 kg
Powersnatch · Other	3 x 37.5 kg
Power clean · Other	3 x 52.5 kg
Power clean · Other	3 x 57.5 kg
Power clean · Other	3 x 57.5 kg
Power clean · Other	3 x 60.0 kg
Power clean · Other	3 x 60.0 kg
Power clean · Other	3 x 60.0 kg

Block 2
Planch lean hold · Other	15 seconds
Reversed planch lean hold · Other	15 seconds
Planch lean hold · Other	15 seconds
Reversed planch lean hold · Other	15 seconds
Handstående · Other	30 seconds	Floaters
Handstående · Other	30 seconds	Floaters
Front leaning rest in rings · Other	37 seconds
Active hang · Other	37 seconds
Front leaning rest in rings · Other	37 seconds
Active hang · Other	37 seconds
Front leaning rest in rings · Other	37 seconds
Active hang · Other	37 seconds
Straddle good morning · Other	8 x 10.0 kg
Pike compression complex · Other	9 reps
Straddle good morning · Other	8 x 10.0 kg
Pike compression complex · Other	9 reps

Block 3
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg
Handstående push-ups, kippande · Shoulders	3 x 67.0 kg
Hantel clean · Other	3 x 22.5 kg
Pull-ups, kippande · Back	3 x 67.0 kg

Pulse

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Summary

71%	Average 131		Max 169	92%
HRM 184 bpm

Heart rate zones - Default

Heart rate intensity distribution.

Pulse (bpm)

%HRM

% of workout

Zone 0

0 - 92

0% - 50%