Programmering v 28
Måndag:
A/ alt hb bulgarian split squat 5x 8-10/8-10
B/ E2M x 12 (4 of each )
b1. 10-12 barbell row
b2. 5/5 bottom up KB press + 2x 10 m bottom-up KB walk ( 10 m right, 10m left)
b3. 30-40s L-sit hang or L-sit on boxes
Tisdag:
A/
within 8 min
12-9-6 DB snatch 2-3 wallwalks or 8-10 m handstandwalk between sets.
4 min rest
8 min
buy in :400 m run
then to 8 min mark: 4 hspu + 8 pull-ups + 12 air squat
4 min rest
8 min AMRAP:
10 m 2kb frontrack 2x 24/16
50 DU
15 wb
Onsdag:
A/ find a daily 1rm complex of :
1 hang power clean + 1 thrusters
B/ drop your daily to 50%
10-9-8-7-6—-1
hang power clean
thrusters
Torsdag:
A/ 5-7/5-7 Single leg goodmorning
B/ alt E2M x 8 (4 of each)
b1. seesaw press
b2. 8-10 strict pull-ups or 4-6 strict c2b
C/ 7 min AMRAP:
7/7 seated KB/DB biceps curls
14 push-ups u.b
Fredag:
girls in team
50 deadlift 100/70
50 hspu
50 thrusters 43/30
50 pull-ups
50 power cleans 60/43
50 ring dips
100 wb
50 power snatch 60/43
Lördag:
A/ 12 min MU progression
B/ e90s x 20 (5 of each)
b1. 6-8 ring dips
b2. 6-8 strict press behind neck
b3. 3-4 candle stick to stand
b4. 1/1 TGU