Programmering v 44

måndag:A/ e2m x 6

front squat + jerk (press for kids/teen)

55-65-75-80-85-90%

 

B/ emotm for 5 min

1-2 push-press

 

C/ alt emotm for 12 min

c1. 5/5 each round half kneeling shoulder plate rotation

c2. 10 hamstring curls in ring

 

tisdag:

A/12 min amrap

150 wb

90 DU

30 mu or strict pull-ups

 

rest 4 min

 

12 min amrap

500 m row or 1,2 ab

25 kbs 32/24 ( rkbs for kids/teen)

 

Onsdag:

A/ e2m x 6 

2 ohs (5 light back squat for kids/teen)

 

B/ 3 sets of 

6/6 bulgarian split squat @2011

ran

8 squat jumps @25% 1 rm ( 8 perfect box jump kids/teen)

ran

 

Torsdag:

A/alt e90s x 24 (4 of each)

1. 12-18 kipp pull-ups 

2. 15-17/13-15 cal row

3. 5-9 2kb burpee o box 40-50cm

4. 12-19 hang p clean 45/35 ( 5-6 perfect hpc K/T 5-10kg)

5. 15-20 kb thrusters 

 

Fredag: team of 2

 

6 rft ( 1 round each)

2 ropeclimb ( 12/12 one arm ring row)

6 power clean 80/55 ( 2 perfect hpc K/T)

12 hr push-ups

rest 5 min

3 rft

400 m run 

2×10 one arm kb oh WL 24/16 ( oh with plate lunges K/T)

rest min

2 rft

20 deadlift 70/50 ( dl with kb K/T)

20 cal row

15 fsq ( goblet squat K/T)

15 sto ( push-ups K/T)

 

Lördag:

A/ alt emotm 12 min

a1. 6-8 ring dips ( 6-8 diamond push-ups K/T)

a2. 6-10 strict hspu ( wall plank amsap K/T )

 

B/ 3 rft

10 goodmorning @2111 

rest 60 sec

Heavy farmers walk 60 sec

rest 60 sec

6-8 seated kb press @2011

 

if time is available

C/ 12 min amrap

10 cal ab/ 14 cal row

8 t2b

8 ohs or thrusters 50/35 ( 4 perfect thrusters K/T 5-10 kg)

 

Söndag:

A/ e2m x 6 

2 pos clean ( 2 sec pause midchin + 2 sec pause midthigh)

( 2 hang clean K/T )

 

B/ 10 min built up a heavy back squat ( 5×5 r back squat K/T) 

 

C/ Back sqaut 

4 x 3 @3211 rest 2-3 min between

 

D/ Amrap 6 min no stress!

8-10 banded external rotation

6/6 weighted ab-mat sit-ups

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