Programmering v 32
Måndag:
A/e90s x 6
3-4 one half Hbbs + 2 full ( 3-4 from parallell to below)
B/ e90s x 6
8-10nbarbell row
8-12 controlled push-ups on KB
C/ 12 min AMRAP
8/8 plank hip circle
50 + 50 one arm farmes carry
50 m prowler push 60/40
Tisdag:
A/ alt emotm 21 min
1.6-8 KB thrusters
2. 14/12 cal row
3. 12-14 box-jump
B/ 21 min AMRAP
9 Ohs
5 strict chin-ups
30 m walking lunges
Onsdag:
A/ alt emotm for 21 min
a1. 1 controlled clean deadlift to above knee
1 power clean 1s @landing
a2. 1 power clean & split jerk
a3. 1 hang clean + 1fsq
B/ 15 min AMRAP team
50-40-30
wb,KBS 32/24,cal row
Torsdag
A/ e90s x 8
6-8 Hamstring curls (finnen) rubber assist from above, partner sit or holding feet
B/ alt e90s x 8 set
b1. 8-12 strict press
b2. 4-6 pull-ups @4010
Fredag
A/ team of 2
1,6 km run
then 10 rounds of
10 pull-ups, 20 push-ups, 30 air squat (split as you like)
buy out: 5 rounds of
140/110 kg synk deadlift
10 synk burpee o bar
Lördag
A/ 4 x 8-10 goodmornings
B/ alt e90s x 12
b1. 4-6 box jump up to high boxes
b2. 3-5/3-5 heavy clean and press or KB snatch
b3. 20 m bearcrawl