Programmering v 26
måndag:
A/Alt emotm x 14 set ( 7 of each )
a1. 2 hang power clean from u knee + 2 push press
a2. 2 power clean + 1 split jerk (same weight on both)
B/ front squat 4x 8-10r @2020 (add more weight from last session)
tisdag:
A/ 3x 9 min AMRAP rest 2 min between in team of 2
a1. AMRAP: thrusters 30/20 Partner : deadlift hold 80/55
a2. AMRAP: slamball shuttle run 10m lenghts Partner:2 KB front rack hold 24/16
a3. KB burpees o box 2x 16/12 boxes 45 cm
Onsdag:
A/E2M x 6
6 romanien deadlift @3011 85%effort
B/AMRAP 2x 8 min controlled and perfect performance!
b1. 1 wall walk, 6/6 crock row, 8/8 russian twist
b2. 6/6 seesaw press, 12 ring row (feet on boxes) 8 russian leglift
Torsdag:
A/ 2 RM Ohs
B/emotm for 20 min
b1. 8-10 kipp pull-ups
b2. 8-10 kipp ring dips
b3. 15-25 ub wallball
b4. 8-10 kipp k2e
b5. rest
Fredag:Team 3x 10 min workouts rest 3 min between
10 min 80% effort
3-5 MU-8-10c2b-12-15pull-ups/ring row
8 KBS 32/24
6 medium-heavy deadlift
10 min 85% effort
25/20 cal row
25 wallball
8 burpee o erg
then: for time
100 power clean 50/35
Lördag:
A/ e90s x 5 4 blocks of strenght rest 1-2 min between blocks
a1. 4/4 hb lunges to 10-15 cm blocks
a2. 8-10 bench press
a3. 10-12 goodmornings
a4. 6-8 strict pull-ups @2011