Programmering v 36
Måndag:
A/E2M x 5
3 power snatch + 3 Ohs @60-65-65-70-70
B/ Front squat E2M x 5
4 r @60-70-70-80 -80
C/ goat training practise
Double unders, hs walk/stand, pistols.
Tisdag:
A/ 3 x11 min 3 min rest between
alt emotm 3 of each and then 2 min burpees
a1. 8-10 t2b
a2. 9-11/8-10 cal AB
a3. 6-9 over and under pvc pipe (hurdle) 60 cm
B/ 12 u.b push-press
18/16 cal row
C/ 1000 m run
then: 5 rounds: 6 strict pull-ups, 9 push-ups, 12 goblet squat
Onsdag:
A/E2M x 4
3 power clean + 2 push-jerk @60%
3 pc + 2 pj @65
2 pc + 2 pj @70
2 pc + 2 pj@70
B/e2mx 6 backsquat
1. 4r@60%
2. 4r@70%
3. 4r@70%
4. 4r@80%
5. 2r@85%
6. 4r@80%
C/ AMRAP 7 min no stress!
3/3 windmill
10×2 m one arm oh walk left/right
30 sec hollow
Torsdag:
A/emotm x25 obs! pace your workout all 30 sec
a1. 30 sec pull-ups
a2. 30 sec hspu
a3. 30 sec t2b
a4. 30 sec ring dips
a5. rest
B/ 1 min on 1 min off x 6 of each
5 KBS 32/24
AMRAP: wb