Programmering v 42
måndag:
A/ E2M x 5 (light and footwork focus)
3 push-jerk behind neck
B/ 10 min built up a heavy backsquat for today
then:
4x 3r @85-90 % dagens tyngsta
C/ for time
25 squat clean 42,5/30
12/10 c2b
20 squat clean
10/8 c2b
15 squat clean
8/6 c2b
Tisdag:
A/ E2M x 10
1 hang snatch + 1 snatch
B/ 3 sets of
1-2 rope climb / 4-5 strict pull-ups
8-10 strict hspu / 8-10 push-ups
30 sec L-sit hold
Onsdag:
A/ 3 sets of
a1.8/8 front rack reverse lunges @3011
rest 60-90 sec
a2. 2-3 weighted pull-ups
rest 60-90 sec
B/ 6 set of
max cal 30 sec AB or row
60 sec farmers carry 32/24
rest 60 sec
Torsdag:
A/ the gauntlet: 30 min AMRAP
for time:
JACKIE 1000 m row,50 thrusters 20/15,30 pull-ups
then:
Karabell: 10 rounds ft
3 snatch, 15 wb
then:
rt of 30 min
Nate 2 MU, 4 hspu, 8 rkbs
Fredag:
monday mash-up team
21 Thrusters 60/40
400 m run
21 Pull-ups
21 Ohs
21 pull-ups
400 m run
21 Thrusters
5 min rest:
5 rounds
25 sit-ups
25 KBS 32/24
5 min rest
42-30-18
Hang squat snatch/clean 60/40
box-jump
Lördag:
A/ front squat emotm for 5 min
1. 2r@60%
2. 2r@65%
3. 2r@70%
4. 1r@75%
5. 1r@80%
rest 1 min
E2M x4
6. 1r@85%
7. 1r@85-90
8. 1r@90+
9. 1r@90+
B/ emotm 30 min
b1. 9-10/8-9 cal AB
b2. 11-12/10-11 cal row
b3. 10-16 ub. push-ups
b4. 7/7 KB walking lunges
b5. 4-7 over and under pvc pipe
Söndag:
A/ E2M x 4 shoulder to oh
1. 5r heavy 90+ %
2. 10r medium-heavy 75-80%
3. 15r medium 65-70%
4. 20r light 50%
B/ 6 set for time
20/15 cal AB
15/10 push-ups
rest 2 min