GF 180717

Added by moffast, 427 weeks ago

Summary

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

	Time (min.sek)	01:26:46
	Total Weight	2255.0 kg
	Pulse	snitt 123 max 166
	Intensity	Normal
	Borg scale	15, Heavy
	Calories	776 kcal
	Score	2070

Gorilla fitness 180714
UPPVÄRMNING
STYRKA
Clean 3r x4 65kg
Push press + jerk 3+1r x4 40kg
GYMNASTIK
EMOM x9
min 1: Pike compression 3-5set
min 2: Shoulder mobility complex 0,5kg 20+10+10
min 3: German hang in rings. (på knä)
WOD

5 min löpband i 5k tempo 12 km/h
2 min gång
x4 (skulle varit x6 men hann inte)

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Performed strength exercises in this workout.

Dumbell flyes · Chest	16 x 5.0 kg
Shoulder opener · Shoulders	20 x 2.5 kg
Dumbell flyes · Chest	16 x 5.0 kg
Shoulder opener · Shoulders	20 x 2.5 kg
Clean(frivändning) · Other	3 x 20.0 kg
Clean(frivändning) · Other	3 x 40.0 kg
Clean(frivändning) · Other	3 x 50.0 kg
Clean(frivändning) · Other	3 x 62.5 kg
Clean(frivändning) · Other	3 x 62.5 kg
Clean(frivändning) · Other	3 x 62.5 kg
Clean(frivändning) · Other	3 x 62.5 kg
Push press · Shoulders	3 x 20.0 kg
Push jerk · Shoulders	1 x 20.0 kg
Push press · Shoulders	3 x 30.0 kg
Push jerk · Shoulders	1 x 30.0 kg
Push press · Shoulders	3 x 40.0 kg
Push jerk · Shoulders	1 x 40.0 kg
Push press · Shoulders	3 x 40.0 kg
Push jerk · Shoulders	1 x 40.0 kg
Push press · Shoulders	3 x 40.0 kg
Push jerk · Shoulders	1 x 40.0 kg
Push press · Shoulders	3 x 40.0 kg
Push jerk · Shoulders	1 x 40.0 kg

Block 1
Pike compression complex · Other	9 reps
Prone shoulder mobility complex ·	50 x 0.5 kg
Pike compression complex · Other	9 reps
Prone shoulder mobility complex ·	50 x 0.5 kg
Pike compression complex · Other	9 reps
Prone shoulder mobility complex ·	50 x 0.5 kg

Block 2
Löpband · Other	300 seconds	12 km per tim
Löpband · Other	300 seconds	12 km per tim
Löpband · Other	300 seconds	12 km per tim
Löpband · Other	300 seconds	12 km per tim

Pulse

Hover the chart to get more information

Summary

67%	Average 123		Max 166	90%
HRM 184 bpm

Heart rate zones - Default

Heart rate intensity distribution.

Pulse (bpm)

%HRM

% of workout

Zone 0

0 - 92

0% - 50%