Programmering v 39

Programmering v 39
Måndag:

A/ for time 

start @ 00.00 150/120 cal row  

e2m 5 kipp hspu + 15 DU

start @ 20.00 100/80cal ab  

e2m 3 pc 65-70% 1rm + 5/3 c2b or 7/5 pu/ring row

tc. 20 min
Tisdag:

A/ e2m x 5 2 cleans + 1 jerk

@60-70-70-80-80 %
B/ e2m x 5 backsquat 

3r @ 60-70-70-80-80
C/ 10 x 1 min on 30 sec off ( 5 rounds off each)

1. ab for cal

2. row for cal
Onsdag

A/ e90s x 8 Bench press 

4-5r @80-85%
B/ alt emotm x 10

1. 1-2 bmu or hip to bar or 3-4 beat swing

2. 30-40 sec flr
C/ for time in teams of 2

20 rounds (10 each)

150 m row

5 gto 60/40

5 burpee o bar
Torsdag:

A/ alt x 16 (4 of each) 

strenght stimuli and active rest

1. 6-8 strict chin-ups rt: ab

2. 6-8 ring-dips rt: row strapless and damper @0

3. 4/4 windmill rt: ski-erg

4.4/4-6/6 pistols rt: shuttle-runs 
Fredag: team of 2    

heavy challenge 300 
25 strict pull-ups

50 deadlift 110/80

50 ring-dips/ ring push-ups

50 box-jump 70/60

50 floorwipers 60/40 ( one rep is left and right )

50 kb clean & press or snatch 24/16

25 strict pull-ups
Lördag:

A/ e2m x 5 1 behind neck pp + 1 ohs

@60-70-80-80-85 % 1 rm bnpp
B/ e2m x 4 

3 snatch deadlift from plate @ 85-90 1 rm snatch
C/ for time :

100 rounds shuttle-runs ( 10m )

e2m 6 ohs + 10 v-ups
Söndag:

A/ emotm 6 min

1. Shoulder opener 30 sec

2. Reverse flies x 10
B/ emotm for 24 min

1. 6/6 alt Front rack lunges 

2. 30 DU + 6 c2b

3. 6 box jump over + 3/3 DB snatch

Kommentarer

  1. Fabian Egedal säger

    kanon att kunna läsa på lite innan passet men stryk gärna under eller skriv veckodagarna med feta bokstäver så det är lättare att hitta dom :)

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