Programmering v 20
måndag:
A/emotm for 15 min
1 clean deadlift (controlled)
1 power clean 2 sec pause at landing
1 fsq
3 eccentric romanien deadlift
B/ 5x 8-10r 90 sec rest between sets
front squat @2020
Tisdag:
A/ 4x 7 min workouts rest 2 min between
a1.5 thrusters 42,5/30 + 3 rope climb
a2. 8/8 KB lunges up to plate + 7/6 cal AB
a3. 1000 m run
a4. 14-10-8 cal row, gobletsquat, single arm KB sto
torsdag:
A/ alt emotm for 10 min
a1. 5/5 one leg step-up up to high boxes
a2. 5-8 eccentric hspu
B/ alt E3M x 6
b1. 15+ strict press (controlled tempo)
b2. 15+ back squat ( controlled tempo)
c/ 1 min all-out AB for cal
fredag:
800 m run
30 hspu or hr push-ups
600 m run
20 hspu
400 m run
10 hspu
then:
3 rounds each
20 pull-ups
5 power clean 60/40
10 fsq
5 sto
Lördag:
A/ technique/warm-up
otmem for 7 min
2 snatch balance
B/ e90s x5 built load over time
1 push press behind neck
1 snatch balance
1 Ohs
C/ 3 rounds
15 deadlift 100/70 + 45 DU