Programmering v 18
måndag:
A/back squat 2-3 min rest between set
set 1. 5r@75%
set 2. 3r@ 85%
set 3. 1r@ 90%
set 4-6. 5r@85%
B/ 2 rounds for max reps
2 min rope climb or strict pull-ups
rest 60 sec
2 min pistols or high box steps-up
rest 60 sec
2 min DU
rest 60 sec
Tisdag:
A/ 4x 7min AMRAP
a1. 6/6 controlled windmill
100 m run
a2. 9 burpees + 10/8 cal row
a3. 7 pull-ups + 10 KB thrusters
a4. 7/7 KB reverse lunges with rotation
onsdag:
A/ 5x 10r hip-thrusters
B/emotm for 8 min
6-10 barbell row supinerat grepp
8-12 ring push-ups
C/ AMRAP 8 min ( use same barbell to all movments )
8 biceps curl
10 up right banded shoulder flyes
8 skull crusher
Torsdag:
A/ emotm for 10 min
1 snatch deadlift to midthigh
2 power snatch
1 Ohs 2 sec in bottom
B/ 5 rft :
5/5 or DB snatch
10 box jump
15 wb
Fredag: team pass
”Ebba”
4 rft
74 DU
17 power clean 50/30
14 sto
53 cal row or 37 cal AB
Lördag:
A/ e90s x 9 ( 3 of each )
a1. 30-45 sec hang in rack with hollow position
a2. 30-45 sec handstand hold
a3. 8-10 bamboo press
B/ 3 rft ( ct: 30 min )
400 m run
500 m row
30 cal AB