Programmering v 38
Måndag
A/Ohs E2M x 5
3r @60-70-70-75-75 %
B/ E2M x 4
6 goodmornings @2021 controlled tempo
C/ 15 min AMRAP team of 2
partner 1.
8/8 frontrack squat with KB 2x 20-24/12-16
12 KB push-press
8 KB hang cleans
partner 2. slow shuttle run
Tisdag:
A/ 1 RM within 12 min
1 power clean,1 front squat, 1split jerk
B/emotm for 20 min
b1. 6-10 strict dips @2020
b2. 8 strict c2b @2020
b3. 3-5 high box-jump
b4. rest
Onsdag
A/ aerobt multi workout 3x 12 min
start from min:
00,00 row for meters
start from min:
12,00
During 9 min :
5 rft
5 target burpees (10 cm)
5/5 goblet hold revere lunges 24/16
10 rkbs 24/16
start from min:
24,00
During 9 min :
6 rft
12 weight plate hip to oh 20/15
6 over and under pvc pipe use 60 cm boxes instead of hurdle
then rt: shuttle-run
Torsdag:
A/ E2M x 5 power snatch
1. 3r @60%
2. 3r @65%
3. 2r @70%
4. 2r @70%
5. 2r @75%
B/ E2M x 4 behind neck push-press (bnpp)
1. 4r bnpp @60%
2. 4r bnpp @65%
3. 3r bnpp @70%
4. 3r bnpp @70%
C/ 5 set no stress!!
1 TGU + 3 windmill left side
1 TGU + 3 windmill right side
Fredag team of 2
25 synk burpees
30 synk goblet squat 32/24
30 pistols split as you like or box jump
30 synk Ohs 60/40 or front squat
30 synk barbell squat (worm) 60/40
rest 5 min then:
Nateish: 10 rounds ( one of each )
2 MU / 4 c2b / 6 pu
4 hspu / 8 hr push-ups
8 KBS 32/24 / 12 KBS 24/16
Lördag:
A/ E2M x 5 fsq
3r @ 60-70-75-80-80 % 1 rm
B/ alt emotm 12 min
1.12 snow angels
2.10/10 russian twist ( slowly !!)
3.12 banded push-downs
C/ alt emotm 12 min
1.6/6 KB seesaw presses
2.7/7 KB bent over seesaw row
3.10 abmat sit-ups with weight
Söndag:
A/E2M x 6
3 jerk balance + 3 jerk behind neck ( light and focus footwork
B/E2M for 12 min
2 pos clean ( mid chin, mid tigh)
Start all from bottom
C/ 10 min frt
60 barfacingburpee
30 Ohs 55/40 / fsq
10 MU / strict c2b or pu