Programmering v 29
Måndag:
A/ 4 x 3-5 deadlift 75-80 % 1rm
B/ 20 min AMRAP
15 KBS 24/16
15 target burpees
15 pull-ups
15 box-jump over
20 m oh walk with KB 2x 16/12
Tisdag:
A/ emotm x 10
80-85% 1 rm power clean
3 power clean
B/ 3 rft
5/5 front rack lunges 60/40
8 front squat
500 m row
Onsdag:
A/15 min AMRAP
2-3 rope climb or 6/6 one arm ring row
2 snatch 75-80% 1 rm
3 hang clean same weight
200 m run
rest 5 min
Annie: 50-40-30-20-10 DU and sit-ups
Torsdag:
A/ 4 x 2-3 split jerk 75-80% 1rm ( 90-120s rest between)
B/ E2M x 4
5 weighted pull-ups
C/ AMRAP 10 min
7 deadlift + 5 hang p clean + 3 stoh 60/45
200 m run
Fredag: team of 2
emotm for 48 min
min 1. 10 box jump + 10 deadlift 80/60
min 2. 8-20 cal row
min 3. 6/6 KB snatch + 5-10 t2b or knee raises
min 4. 5 thrusters + 5-10 pull-ups or ring row
min 5. 8-20 cal AB
min 6. 3-5 MU + 10 burpees
Lördag:
A/ 4x 6-8 Hbbs 65-75%
B/ e90s x 5
1 slow snatch deadlift
1 muscle snatch
1 power snatch
C/ alt x10 rounds
30 sec on 30 sec off
c1. hollow
c2. V-ups