Programmering v 33
Måndag:
A/ 3x 2-3 r front squat @90+ % 1rm
B/ 3x 6-8 r front squat @45-60% 1 rm
C/ every 5 min for 20 min
400m run
4 strict pull-ups
12 KBS 32/24
16 DU
Tisdag
A/E2M x 10 start @45-50%
2 muscle snatch
2 hang p snatch
2 Ohs
B/ 10 min AMRAP (gärna ub)
5 ub. hspu or 5 push-ups
4 ub.strict pull_ups or 7 ring row
3 ub. snatch 60/40 or 9 KBS 32/24
Onsdag
A/ e90sx 10 ( 5 of each)
a1. 5 tng push-jerk or push-press
a2. 30-40s passive hang
B/ 16 min AMRAP in team one round each
350/300 m row
5 KB clean & press 2x 20/16
30 DU
Torsdag
A/ 3x 5 Hbbs 80+ % 1 rm 2-3 min rest between
B/ 4 x 10 r Hbbs 45-55 % 1 min rest between
C/for time
50 KBS
400m run
50 burpee box-jump
Fredag:
A/ 50 pull-ups (split as you like)
then:
6 rounds ( one round each)
12 deadlift 70/45
9 hang p clean
6 sto
50 thrusters (split as you like) 50/35
rest 2 min
1000 m run
Lördag:
A/ 5×5 banded deadlift @50-60%
B/ 4 rounds 90-120 s rest between rounds
10-12 hipextension hamstring curl on medball
10 biceps barbell curl @2020
10 laying triceps extension @2020