| v | måndag | tisdag | onsdag | torsdag | fredag | lördag | söndag | |
| 1 |
|
Styrka - Pull .
0 - 12 min
(antal max): set1, set2, set3, set4, set5
Vila 120s
3-5: 2, 1, 1, 2, 3
6-9: 4, 3, 2, 4, 5
10+: 6, 6, 4, 7, 9
|
| |
|
Styrka - Pull .
0 - 12 min
Vila 90s
3-5: 2, 2, 1, 2, 3
6-9: 4, 3, 3, 4, 5
10+: 7, 6, 6, 8, 9
|
| |
|
Styrka - Pull .
0 - 12 min
Vila 120s
3-5: 2, 2, 2, 2, max
6-9: 4, 4, 4, 3, max
10+: 8, 8, 8, 6, max |
| | | 0 - 36 min
0 km |
| 2 |
|
Styrka - Pull .
0 - 12 min
Vila 120s
3-5: 3, 2, 3, 2, 3
6-9: 5, 4, 3, 4, 5
10+: 8, 7, 6, 7, 8 |
| |
|
Styrka - Pull .
0 - 12 min
Vila 90s
3-5: 3, 3, 2, 3, 3
6-9: 4, 4, 3, 4, 6
10+: 8, 7, 7, 6, 10 |
| |
|
Styrka - Pull .
0 - 12 min
Vila 120s
3-5: 3, 3, 3, 2, max
6-9: 4, 4, 4, 4, max
10+: 8, 8, 7, 7, max |
| | | 0 - 36 min
0 km |
| 3 |
|
Styrka - Pull .
0 - 12 min
Vila 120s
3-5: 4, 3, 4, 3, 4
6-9: 6, 5, 4, 5, 6
10+: 9, 7, 6, 7, 9 |
| |
|
Styrka - Pull .
0 - 12 min
Vila 90s
3-5: 5, 3, 4, 3, 5
6-9: 6, 5, 6, 5, 6
10+: 9, 7, 8, 7, 9 |
| |
|
Styrka - Pull .
0 - 12 min
Vila 120s
3-5: 6, 5, 4, 3, 3
6-9: 7, 6, 5, 4, 5
10+: 10, 8, 7, 6, 9 |
| |
|
Styrka - Pull .
0 - 12 min
Pullups
Maxtest. Gör så många du klarar av och notera antalet för att bestämma nivå för nästa vecka.
|
| 0 - 48 min
0 km |
| 4 |
|
Styrka - Pull .
0 - 12 min
Vila 120s
9-11: 5, 4, 5, 6, 7
12-14: 5, 6, 7, 8, 9
15+: 6, 7, 8, 9, 11
|
| |
|
Styrka - Pull .
0 - 12 min
Vila 90s
9-11: 7, 6, 5, 6, 7
12-14: 7, 6, 7, 8, 9
15+: 7, 8, 9, 10, 11 |
| |
|
Styrka - Pull .
0 - 12 min
Vila 120s
9-11: 8, 6, 5, 4, max
12-14: 10, 8, 7, 6, max
15+: 12, 10, 8, 7, max |
| | | 0 - 36 min
0 km |
| 5 |
|
Styrka - Pull .
0 - 12 min
Vila 120s
9-11: 4, 4, 5, 5, 6, 6, 7
12-14: 5, 5, 6, 6, 7, 8, 9
15+: 6, 6, 7, 7, 8, 9, 11 |
| |
|
Styrka - Pull .
0 - 12 min
Vila 90s
9-11: 8, 7, 8, 7, 8
12-14: 10, 8, 10, 8, 10
15+: 12, 10, 12, 10, 12 |
| |
|
Styrka - Pull .
0 - 12 min
Vila 120s
9-11: 5, 6, 8, 9, 10
12-14: 7, 8, 9, 11, 12
15+: 10, 11, 12, 13, 15 |
| | | 0 - 36 min
0 km |
| 6 |
|
Styrka - Pull .
0 - 12 min
Vila 120s
9-11: 5, 5, 6, 6, 7, 8, 9
12-14: 6, 6, 7, 7, 8, 9, 11
15+: 7, 7, 8, 8, 9, 10, 12 |
| |
|
Styrka - Pull .
0 - 12 min
Vila 90s
9-11: 8, 9, 10, 11, 12
12-14: 10, 11, 12, 13, 14
15+: 11, 12, 13, 14, 15 |
| |
|
Styrka - Pull .
0 - 12 min
Vila 120s
9-11: 13, 11, 9, 7, max
12-14: 14, 12, 11, 9, max
15+: 15, 13, 12, 10, max |
| |
|
Styrka - Pull .
0 - 12 min
Dags för maxtest. Nu ska du klara 20 pullups.
Klarar du inte 20 tar du ditt nya "max" och börjar om på vecka 5 |
| 0 - 48 min
0 km |
