Programmering v 40

Programmering v 40
måndag.

A/ e90s x 8

1 ohs built load over time
B/ 12 deadlift 130/90 (skaled version: load under 100/75 double deadlift rep)

     40 wb

    9 deadlift

     30 wb

    6 deadlift

     20 wb

    3 deadlift

     10 wb
tisdag:

A/ 3 x 3 set of musle clean ran
B/ e2m x 6
2 r high hang clean @70% 1rm
C/ e3m x 5 6 fsq @70 %
Onsdag:

A/ Bamboo press x 5 

10 sec oh hold last rep rest 90s between set
B/ emotm for 10 min

b1. 2-4 strict c2b add weight if you want

b2. 12-14 wall-runs or 20-30 sec hold
C/ 6 rounds of rest 2 min between

20/15 cal row + 15/10 push-ups 
Torsdag:

A/ 60 DU

    30 c2b

    30 burpee o box

    30 c2b

    60 DU
rest 5 min

then: 3 rounds of

400 m run

15 hang squat clean 42,5/30
Fredag:

A/ in teams of 2

2,4 distance AB or 1000 m row ( row first and fininsh with ab and the other at the end)

25 gto 70/45

25 t2b

50 wb

25 t2b

25 gto

2,4 distance ab or row  
every 2 min : 1 cindy round 
Lördag:

A/ e2m x 6

1 snatch deadlift + 1 snatch
B/e3m x 5  

5r back squat @70-75%
C/ 3 rounds ran

4-6 r sots press or seated press behind neck

12 V-ups

6/6 dynamic side plank
Söndag:

A/ e2m x 20 

1. 12/12 crock row

2. 12-15 goodmornings

3. 6/6 front rack lunges up to plate

4. 10/10 paloff press

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