Programmering v 43
Måndag:
A/ E2M x 6
2 r back squat @85-90%
B/ 12 min AMRAP
5 power clean
10 t2b
15 wb
Tisdag:
A/ e90s for 9 min
1 snatch balance
1 Ohs
B/ 5 sets of
10 r barbell skull crushers
ran
15 r ring push-ups @1111
ran
50 m one arms farmers walk
ran
Onsdag:
A/ E2M x 5 set
12-14 romanien deadlift @controlled tempo
B/ alt 8x 2 min on 2 min off
b1. 8/8 heavy KB press ( press one, hold two) rt: row
b2. 16 kipp pu or ring row rt: burpees
b3. 7/7 heavy KB or DB hang snatch rt: AB
Torsdag:
A/ 15 min to built up load over time
1 front squat + 1 push-press + 1 push-jerk
B/ e90s x 5 10-12 barbell row
C/ e90s x 5 5/5 bulgarian split squat
D/ e90s x 5 5 push-ups@2011
Fredag:
Monday mash-up team
21-15-9 power clean
1000 m row or 2,4 distance AB
100 DU, 75 abmat sit-ups, 50 push-press 60/40
1000 m row or 2,4 distance AB
4 rounds of : 7 deadlift 125/85, 14 box jump, 21 pull-ups
Lördag:
A/warm-up
musle-clean 3×3 + 3×3 tall clean
B/ 2 pos clean (floor, knee) + jerk @75-85%
C/ 100 DU
50 burpees
30 squat clean 60-70/40-50
söndag:
A/ emotm for 12 min
min 1. 6-10 t2b kipp and straight leg ( hit target is not a crucial)
min 2. 6-10 strict hspu /2 wall walk
B/emotm for 21 min
min 1. 10/8 cal AB
min 2. 8-10 c2b
min 3. 6-8 thrusters 42,5/30