Programmering v 34
Måndag
A/ alt e90s x 24
a1. 25 m sleddrag 70/50
a2. 3-5 kick-up to hs + 5-10 sec hold
a3. 10 romanian deadlift @heavyish
a4. 12/10 cal AB
Tisdag
A/ 5×3 hangpower snatch
60-65-65-70-70-70 % 1rm
B/ e3mx 4 backsquat
set 1. 3r @60%
set 2. 3r @ 70
set 3. 3r @80
set 4. 2 @85
C/ 10 min mobility goats
Onsdag
A/ 5×5 seated strict press from rack
B/ alt e90s x 15
b1. 8-10 strict ringdips
b2. 8-10 strict chin-up
b3. 8-10/8-10 KB row
C/ if time over
Do 7 min AMRAP : TGU
Torsdag
A/ 3x 10 min amraps 4 min rest between
a1. 10 min
5 ctb pu
10 ring push-ups
15 wb
a2. 10 min
8 boxstep over 2x 16/12
6 double KB c&j
30 double unders
a3. 10 min row @80-90% effort
Fredag team pass
for time @9 min market
24 pull-ups
30 power snatch 40/30
42 burpee o bar
for time @18 min market
24 t2b
30 Ohs 40/30
42 burpee o bar
for time:
24 c2b
30 squat clean 40/30
42 burpee o bar
Lördag
A/E3M x 5
set 1. 1 clean + 3 jerk 60%
set 2. 1 clean + 3 jerk 70%
set 3. 1 clean + 2 jerk 70%
set 4. 1 clean + 2 jerk 80%
set 5. 1 clean + 2 jerk 80%
B/E3M x 5 front squat
5x 3r start @
60-70-70-80-80%
C/ 8 min
16 KBS 32/24
6 shuttle-run