Programmering v 30
måndag:
A/ handstand practice 15 min
B/within 12 min 5 rm strict press
C/ 15 min AMRAP
i go you go
5 hang snatch/hang clean 60/40
10 bj over
10 cal AB
Tisdag:
4 rounds increasing load
6/6 KB clean
10 m front carry 5m hö/5m vä
6/6 sto
10 m front carry 5m hö/5m vä
6/6 front hold lunges
10 m fc 5m hö/5m vä
10 front hold squat
rest 3 min bt rounds
Onsdag
A/ ring dips technique
B/ increasing reps per set, start heavy and decreas weight
perfect posture deadlift (gently tng)
strict pull-ups
strict ring dips
starting @ 00.00 2-2-2
@ 02.00 4-4-4
@ 05.00 6-6-6
@ 09.00 8-8-8
@ 14.00 10-10-10
@ 20.00 12-12-12
@ 27.00 14-14-14
Torsdag:
A/ e90s x 15
1 clean deadlift
1 power clean
1 fsq
1 jerk
B/ e90s x 10 @90%e
2/2 high bar lunges
3 one half from start to paralell + 1 back squat
Fredag: team of 2
3 x 5 min no rest between switches exercise
1. medball sit-ups to eachother
2. 5 push-ups 5 burpees (one round each)
3. 25 m prowler push you go i go ( light to medium weight)
rest 3 min
15 min AMRAP split as you prefer
25 thrusters partner in chin-up hold
30 KBS 24/16 partner in plank hold
lördag: 40 min AMRAP ( one round only AB and one round only row
20 cal AB/row
power clean 40/30
20 cal AB/row
5/5 DB snatch 22,5/15
20 cal AB/row
10 power clean