Programmering v 43

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

Kommentera

E-postadressen publiceras inte. Obligatoriska fält är märkta *