{"id":2432,"date":"2013-11-20T17:42:39","date_gmt":"2013-11-20T16:42:39","guid":{"rendered":"http:\/\/blogg.improveme.se\/annabeus\/?p=2432"},"modified":"2013-11-20T17:42:40","modified_gmt":"2013-11-20T16:42:40","slug":"nya-gymtraningen-for-tjejvasan","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/annabeus\/2013\/11\/20\/nya-gymtraningen-for-tjejvasan\/","title":{"rendered":"Nya gymtr\u00e4ningen f\u00f6r Tjejvasan"},"content":{"rendered":"<p>D\u00e5 har jag varit p\u00e5 gymmet och tr\u00e4nat f\u00f6rsta passet med nya uppl\u00e4gget inf\u00f6r Tjejvasan. Tanken \u00e4r som denna att jag skall ha fram till jul 4 veckor p\u00e5 mig att k\u00f6ra lite h\u00e5rdare tr\u00e4ning med f\u00e4rre repitioner, mer vikt och flera s\u00e4tt f\u00f6r att bygga upp styrkan. Sen \u00e4r det tv\u00e5 veckor under jul d\u00e4r jag kommer att f\u00f6rs\u00f6ka \u00e5ka s\u00e5 mycket skidor det bara g\u00e5r. B\u00e5de f\u00f6r att f\u00e5 n\u00e5gra mil i kroppen och f\u00f6r tekniktr\u00e4ning. Sen \u00e4r det sex veckor kvar fram tills en vecka innan Tjejvasan och d\u00e5 kommer jag att fokusera mer p\u00e5 uth\u00e5llighetstr\u00e4ning med m\u00e5nga repitioner (15,20,25)<br \/>\nS\u00e5 ser min plan ut. F\u00f6rutom tv\u00e5 styrkepass i veckan s\u00e5 har jag tv\u00e5 GRITPASS och mina egna klasser p\u00e5 l\u00f6rdagarna s\u00e5 d\u00e4r tillkommer ett l\u00e4ngre konditionspass.<br \/>\nIdag k\u00f6rde jag s\u00e5 h\u00e4r:<br \/>\n10 min crosstrainern (skall vara l\u00f6pning)<br \/>\n10&#215;4 35kg latssdrag<br \/>\n10&#215;4 12kg enarmsrodd<br \/>\n\u2b06\ufe0fSuperset<br \/>\n10&#215;4 5kg side rise (axlar)<br \/>\n10&#215;4 Dips<br \/>\n\u2b06\ufe0f Superset<br \/>\nMounted clambers- G\u00e5endeplanka<br \/>\n<strong>Tabataintervaller<\/strong><br \/>\nCross situps- sneda crunches<br \/>\n<strong>Tabataintervaller<\/strong><br \/>\nCa 35min<br \/>\nNu efter\u00e5t laddar jag upp med kvarj, \u00e4pple, kanel och n\u00e5gra russin. Superroligt att f\u00e5 leka lite ute p\u00e5 golvet i gymmet!!<\/p>\n<p><a href=\"http:\/\/blogg.improveme.se\/annabeus\/files\/2013\/11\/20131120-172450.jpg\"><img decoding=\"async\" src=\"http:\/\/blogg.improveme.se\/annabeus\/files\/2013\/11\/20131120-172450.jpg\" alt=\"20131120-172450.jpg\" class=\"alignnone size-full\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00e5 har jag varit p\u00e5 gymmet och tr\u00e4nat f\u00f6rsta passet med nya uppl\u00e4gget inf\u00f6r Tjejvasan. Tanken \u00e4r som denna att jag skall ha fram till jul 4 veckor p\u00e5 mig att k\u00f6ra lite h\u00e5rdare tr\u00e4ning med f\u00e4rre repitioner, mer vikt och flera s\u00e4tt f\u00f6r att bygga upp styrkan. Sen \u00e4r det tv\u00e5 veckor under jul &#8230; <a title=\"Nya gymtr\u00e4ningen f\u00f6r Tjejvasan\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/annabeus\/2013\/11\/20\/nya-gymtraningen-for-tjejvasan\/\" aria-label=\"L\u00e4s mer om Nya gymtr\u00e4ningen f\u00f6r Tjejvasan\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":3698,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2432","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/annabeus\/wp-json\/wp\/v2\/posts\/2432","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/annabeus\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/annabeus\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/annabeus\/wp-json\/wp\/v2\/users\/3698"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/annabeus\/wp-json\/wp\/v2\/comments?post=2432"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/annabeus\/wp-json\/wp\/v2\/posts\/2432\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/annabeus\/wp-json\/wp\/v2\/media?parent=2432"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/annabeus\/wp-json\/wp\/v2\/categories?post=2432"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/annabeus\/wp-json\/wp\/v2\/tags?post=2432"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}