Programmering v 41

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

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