Programmering v 42

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

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