Programmering v 41
Måndag:
A/5 x 6r front squat rest 2 min between
B/ alt 6 set 2 min on 2 min off
b1.300/250 m row rt: burpee over erg
b2. 40 sec skierg rt: wb
Tisdag:
A/ warm-up 3×3 drop to split jerk ( focus footwork)
B/ 5×3 jerk @75-80% rest 2 min between
C/ for time:
10 squat clean 60/40
20 pull-ups
30 hr push-ups
40 rkbs 32/24
50 cal row or 35 cal AB
40 rkbs
30 hr push-ups
20 20 pull-ups
10 squat clean
Onsdag:
A/ e90s x 8
2r high hang snatch @80%
B/ 3×8/8 bulgarian split squat @30X1
C/ alt 90s x 10 ( 5 of each)
1.8-10 barbell row
2.30 sec max reps strict pull-ups
Torsdag:
A/ E3M x 5
4-5 r back squat @75-80%
B/ e4m x 6
10 hang clean 42,5/30
10 push-press
20 box jump
25 DU
Fredag: team of 2
A/ cash in: 5000/2000 kg deadlift
3 rounds of
400 m run with weight 20/10
40 KBS 24/16
30 KB or hantel snatch KB 24/16 H 22,5/15
20 goblet squat 32/24
10 burpee to t2b
Cash-out : 100 wb
Lördag:
A/ E2M x 8
1 clean & jerk built load over time
B/ emotm for 15 min
1.5/5 front rack lunges
2. 1 rope climb
3. 30-40 sec nose to wall hs or 30-40 hs walk
Söndag:
A/ 3 rounds for time
10 KB press @2011
rest 30 sec
10 m one arm KB oh walk Left 10 m right
rest 30sec
1/1 TGU
B/ 3 rounds for time
12 pull-ups
12/9 strict hspu
10 Ohs 60/40 from floor