Programmering v 21
Måndag:
A/
15x 2 min 30 sec on – 30 sec off
85-90% effort
a1. slam ball throwing
a2. row for cal
a3. target sprawls
a4. AB for cal
a5. wall-ball
Tisdag:
A/ alt E2M x 14 (7 of each)
a1. 4-6 back squat @controlled tempo + 6/6 jumping lunges
a2. 6-8 seated barbell press @controlled tempo + 10-14 push-ups
B/ emotm for 5 min
5 gto 60/40
rt: burpees ( score : burpees )
C/ if time is available
tabata: knee raises
Torsdag:
A/ min 1-5 3 power clean 80/60
min 6-10 3 squat clean 75/55
min 11-15 3 squat clean and jerk 70/50
B/ team: 20 min AMRAP one round each
5 ub. tng push press
50 m farmers walk with heavy KB
10/8 cal AB
Fredag: team friday
15 power clean 70/50
1000 m run ( both run )
12 synk pull-ups or synk hr bupees
12 power clean 80/55
800 m run (both run )
12 synk t2b or synk v-ups
12 power clean 100/65
400 m run (both run )
12 synk c2b or synk ring row ( one ring each athlete )
lördag:
A/ E2M x 6
8-10 strict chin-up
8-10 barbell row
B/ E2M x 6
6-8 strict press
8-10 push-press ( same weight )
C/ 1000 m run
30 push-ups
30 Ohs 42,5/30
30 box-jump