50 day challenge, functionel strength training, ross training, strength training, Teaching, training

Running day

Yesterday (wednesday) was a running day:

6.3K in a good fast pace
4 x 400m sprints
2x 200m sprints
5x 50m sprints

Core work #
* 15 Evil Wheels
* 10 Russian Twists (pr side)
* 10 High tension Crunches (5 sec hold)
* 15 Back extensions
* 30 High rep crunches
– 5 sets –

TUESDAY:
As a normal Tuesday – it include my 3 classes in Fitness.dk
But started out by a Ross day: 6 x 400m Sprints, followed by a 5 x 50m Sprints

In Class: Toning class
* 20 Squats n’ kicks
* 20 Saxon Sidebends (5 kg)
* 20 Lunges (5k)
* 20 Russian Sidetwists (5k)
* 15 V-ups – super settet w/ 15 Knee hugs
* 10 V-Ups/ 10 Knee hugs
* Boxing exercises w weights
* 2 Wall Squats supersettet w/ 10 Jumpsquats
2 sets included a few more tricks
* 20 push ups w/ weights
Finisher: 2 min plank (front), 2 x 1min plank (sides)

Abs n back class:
* Warm up w/ ball & weight: 25 front, sides, back
* 5 x 2 Ball stretch/ crunches
* 15 V-ups super settet w/ 15 Side crunches (pr side)
* 1 min. back w/ partner
* 1 min. front w/ partner
* 3 rds GSP/ Calves drill w/ Ball
Probably something I forgot –
Finisher: Plank 1 minute

Strenght #5
* 3 DB Split snatch (11 kg)
* 3 DB Push jerk (14 kg)
4 sets

* 5 DB Bench press (14K)
* 8 Plyometric push ups
* 10 Wall Squats
* 10 Jump Squats
– 4 sets-

Finisher: 3 x 15 Swings (14K)

Strangest thing – my arms been really tired. In Toning class I had to quit on the weight acid drill before some of the class. Maybe it’s because its been so long, since I’ve done muay thai? Still not really motivated… but very happy, I got running yesterday! Today I will need to do some pull-ups – just to keep up.

Hoping I sold my NY piece to tgt.dk, and also considering to offer some pieces of my work to a japanese MMA magazine. Still looking for ways to head back east this summer.

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