Programmering v 35
Måndag
A/ 3x 2 min on 2 min off 1 min for transition .Do all 3 set first before rotate
a1. 7 thrusters 7 lat burpees 80-90% effort.
a2. 8/6 cal AB 8 heavy wb
a3. 5 fsq 5 deadlift 5 stoh
Tisdag
A/E2M x 5 back squat
set1. 4r @60%
set2. 4r @70%
set3. 3r @80%
set4. 3r @80%
set5. 3r @80%
B/e90s x 20
b1. 1-2 strict MU or 4-6 strict c2b
b2. 10m x 2 KB oh walk ( 10 m left 10m right arm )
b3. 4-6 hspu
Onsdag
A/ Technique clean
B/10 min est 1rm
1 squat clean
1 power clean
1 hang p clean
1 jerk
C/ emotm for 12 min
6-8 burpee o box
9/8 cal AB
14/12 cal row
Torsdag
A/e90x 4 set
8-12 behindneck press
e90x 4 set
7/7-10/10 seesaw KB press
B/ e90x 4set
6-8 strict pu
e90x 4 set
4-6 barbells curls + 8-10 barbell row ( same weight )
C/ e90s x4 set
3-5 sandbag lift
e90s x4 set
5-7 deadlift medium weight
Fredag Team pass of 2
1000 m row or 2,4 AB distance
then: 3 rounds
60 DU
40 synk hr burpee o bar
20 thrusters 70/45
buy out: 200 m buddy carry