Programmering v 18
måndag:
A/ fsq 5×3@80-85%
B/ 2 rounds rest 4 min between
10 KBS 32/24
9 thrusters 42,5/30
8 c2b
7 burpees o bar
400 m run
tisdag:
A/ every 2 min for 10 min
press 4-6r
B/ 6 set of this within 2 min
5/5 front racked lunges
5 push-press
8/6 strikt pull-ups
onsdag:
A/ deadlift 5×3@80-85% ran
B/ power clean 4 set within 3 min
0-3 min 5 clean anyhow @60% + 7 lat burpees
3-6 min 5 clean anyhow @70% + 7 lat burpees
6-9 min 5 clean anyhow @80% + 7 lat burpees
9-12 min 5 clean anyhow @90% + 7 lat burpees
torsdag:
A/ Floor or bench press 5×5 start @60%
B/ teknik kipping 10 min
c/ 20 min AMRAP @ 80-85% not higher
300 m run
10 burpees
10 gto 42,5/30
20 m bear crawl
5 strikt t2b or 10 v-ups
fredag:
Prepare for the unknown!!!
lördag:
A/ highbar backsquat 5×3 @80-85%
B/ Every 90 sec, 4 set of each
b1 3-6 hspu or 10-12 ring push-ups
b2 6 thrusters @ 90% max effort
2 sec at bottom 2 sec at top
C/ Amsap side plank on straight arm.
Rest 3-5 min between set
Hand placed below the shoulder, feet togheter.