Programmering v 31
måndag:
A/ alt E2M x 10 (5 of each)
a1. 3-5 suitcase deadlift @controlled weight
a2. 14-18 front rack KB lunges 2×24/16
B/ e90s x 15 5 of each
b1. 4-6 eccentric hspu
b2. 1-2 strict MU or 4-6 strict c2b
b3. 30-40s flr
Tisdag:
A/ 3 x 8 min workout 4 min rest between
a1. 15-12-9 hang p clean + ring dips or hr push-ups
a2. 4 rounds for time
10 wb
10 KBS 32/24
a3. 10-8-6-4-2
cal row + burpee o erg
Onsdag:
A/4 x 2 half from paralell,2 half from paralell to ass to grass, 2 full squat.
rest 2 min between
B/ e90s x 6 80% 1rm
1 power snatch
1 snatch ( squat if you can)
C/ 7 min
3 hang p snatch 50/35
7 t2b + 7 lat burpees
Torsdag:
A/ alt e90x 10 (5 of each)
a1. 3-5 muscle clean 30-40% 1 rm
a2. 5-7 tall clean @same weight
B/ emotm for 20 min
b1.6-8 strict c2b/pull-ups
b2. 6-8 deficit hspu or eccentric
b3. 10-30 sec L- sit hang in rack
b4 10-12 strict ring push-ups
Fredag: team of 2
I go you go
12 rounds (one round each)
6 deadlift 60/40
4 hpc
2 fs
Rest 4 min
then: 10 rounds each
3 pc
3 sto
6 box jump
Lördag:
A/ 5 x5 increase load over sets
2 push-press 1 jerk behind neck (ran)
B/ e90s x 15
b1. 1-2 rope climb or 10 sec static hang in rope
b2. 4-6/4-6 each side russian leg lift
b3. 4/4 half TGU
C/ 10 min 30 sec on 30 sec off
5 min AB 5 min row.