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