Programmering v27

Programmering v 27
29/6 måndag

A/.Every 90 sec for 21 min

1. 4-5 r power clean @ 50-60 % 1 rm

2. 3-5 r strikta c2b or 8-10 pull-ups/ring row

3. 20 r reverse lunges with kb 10 each leg
B/ 5 rft

8 kbs 32/24 ,10 pull-ups, 12 boxjump
30/6 tisdag
A/ otmem for 20 min

1.push press x 8-10 r

2.romanien deadlift x 6-8 r @ 21×1
B/ for time
10-9-8-7-6-5-4-3-2-1
deadlift 100/75

burpee over bar
1/7 onsdag
A/ in teams complete 25 min amrap ,alternate after completed rounds.

50 m sled drag

100 m farmers walk with kb 32/24
B/ otmem for 10 min
1. bottom up kb carry 20 m

2. plankan 45 sec
2/7 torsdag
A/four set of

box step up with kb/front racket barbell x 8r/leg

rest 30 between leg
rest 60 sec
nose to wall hs wall run 16-20r
rest 60 sec
B/ 12 min amrap

10 barbell thrusters 35/25

20 oh lunges same weight
4/7 lördag

A/ every 2 min for 12 min  

1 power clean + 1 squat clean or 2 hang power clean
B/ 5 rft

  300 row

  12 front squat

  12 pull-ups

Kommentera

E-postadressen publiceras inte. Obligatoriska fält är märkta *