Programmering v 23
måndag
A/ e 90s x 10 1 bearcomplex built load over time ( 3 rounds of power clean and a front squat to push press to behind neck and back squat to push press behind neck. Or squat clean thrusters to thrusters behind neck )
B/ Hbbs
4x 10-12 @2020
Tisdag:
A/ E2M x 15 (5 of each)
a1. 8-10 strict hspu or 2-3 eccentric hspu
a2. 3-4 weighted c2b or eccentric c2b
a3. 8-10/8-10 crock row
B/ max reps per exercise 50 sec on 10 sec rotate
b1. burpees
b2. DU
b3. wb
b4. broad jumps
b5. pull-ups
b6. hr push-ups or for challenge hs walk for meters
onsdag
A/ endurance for 40 min 75-80% effort NO more!!!
8x 5 min ( 2 of each )
a1. 5 min 100 m run,15 light KBS
a2. 5 min 10 cal AB,30m oh walk with 2 KB, 8 push-ups
a3. 5 min 10 cal row, 10/10 lunges, 5/5 windmill
a4. 5 min 10 burpees, 10 ring row
torsdag:
A/E2M x 5
1 push-press behind neck
1 snatch balance
1 Ohs
B/ 120 m run
12 power snatch
36 DU
12 power clean
36 DU
12 sto
36 DU
12 squat snatch or squat clean
120 m run
Fredag: Team event one man one woman
kongaline:
pers 1. 500 m row
pers 2. 125 DU ( byte med varann när båda är klara med sina workouts)
then:
50 deadlift while partner holds barbell 120/80 5r each
50 t2b while partner hangs in rack 5r each or 50 v-ups while partner hollow hold
50 synk burpees
Lördag:
A/ Hbbs x 10-12 @2020 ( lägg på lite mer vikt från i måndags )
B/ e90s for 22,5 min
b1. 4-6/4-6 KB bulgarian split squat
b2. 4-6 leanaway pull-ups @2011
b3. 6-8 bench press @2011