Programmering v 47

Måndag:

A/within 12 min est 5 rm back squat

B/ e2mx5

5 bs @90% of A

C/ 2 min on 2 min off x 5 @85%

7 cal ab/10 cal row

rt amrap: burpees

Tisdag:

A/ emotm x 10

2-3 strict press

B/ emotm x 10

6 tng push-press

C/ 12 min amrap

5 squat clean thrusters  K/T  3 hang clean + press

30 DU

15 wb

Onsdag:

A/ for 24 min @60% effort

a1. 2 min row

a2. 2 min skierg/ shuttle run

a3. 2 min ab

B/emotm x15  60-70% effort

b1. 6-10 burpees

b2. 10m x2 farmers carry

b3. 6-10 box jump

b4. 10mx 2 walking lunges

Torsdag:

A/ e2m x 12

a1. 6-9 strict c2b @31X1

a2. 6-9 ring dips@42X1

a3. 6-8 strict t2b

B/ 15 min amrap with quality

12-16 hs shoulder taps or 5-7 m hs walk

6 hang power snatch  k/T  4 ohs slow and controlled

12 push-ups              K/T  8 push-ups

C/ 3 x 10-12 kb/db side to side bent

Fredag team

4 rounds ( one round each )

15 cal row

12 burpee o bar

9 clean & jerk 60/40  K/T   hang clean + press

5 min rest

4 rounds for time

200 m run

5 front squat  70/50   K/T  goblet squat

1 legless rope climb or 20 m bearcrawl

5 min rest

2 rounds

20 synk ohs 50/35               K/T  5 synk ohs for quality

30 cal ab                                    30 cal ab

40 synk t2b or synk v-ups            40 synk v-ups

Lördag:

A/e2m x 4  Deadlift       K/T  deadlift 5x 4r for quality

@60-65-70-70%

B/ e2m x 12

b1. 10-12 goodmorning

b2. 1-2 hö/vä  tgu

b3. 12-15 banded pull through

Söndag:

A/ for time

40 burpee o box

30 pull-ups   K/T  jumping pull-ups

20 lunges kb front hold

rest 10 min

3 rft

15 cleans  50/35     K/T  5 hang cleans

45 DU                           45 DU

20m round bear crawl

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