Programmering v 27
Måndag:
A/ technique push jerk/split jerk
B/3x 3 jerk balance
C/ emotm for 15 min
3-5/3-5 KB sto
4-5/4-5 KB windmill
200 m row
Tisdag:
A/technique handstand
B/ emotm for 30 min
b1. 30 sec AB
b2. 5-8 gto 50/35 tng
b3. 30 sec V-ups
b4. 10 m KB front rack lunges
b5. rest
Onsdag:
A/ alt E2M x 8
a1. 8 Hbbs @85-90% effort
a2. 6/6 controlled half TGU
B/ 10 min AMRAP
16/14 cal row
7power clean 42,5/30
7 lat burpees o bar
7 fsq
Torsdag:
A/5x 7 min rest 1 min
a1. 10 box jumps + 12 KBS 24/16
a2. 12 t2b + 100 m run
a3. 7/7 reverse lunges + 14 hip to oh with plate 20/15
a4. 7/7 one arm DB hang snatch + 10/8 cal AB
a5. 150 m row + 15 push-ups
Fredag: team friday
30 burpee o box
40 wb
40 thrusters 40/30
40 b o b
50 wb
30 thrusters 60/40
50 b o b
60 wb
20 thrusters 70/50
Lördag:
A/ 10 min 3 rm musle snatch
B/ 10 min 3 rm hang snatch
C/ 20 min AMRAP
150/120 cal row or 105/85 cal AB
E2M 5 kipp hspu + 15 DU