Programmering v 46
måndag:
A/ Back squat E2M
set 1. 4r @70
set 2. 4r@70
set 3. 3r@80
set 4. 3r@80
K/T 5x4r controlled tempo
B/ 5 set of: rest 1-2 min between set
6 biceps curl
8-10 banded push-down
8-10/8-10 KB crock row
Tisdag:
A/3 x 8 min AMRAP
alt emotm
a1. 10-12 romanien deadlift with KB
a2. 9-10/8-9 cal AB
B/ 8 min AMRAP
16 wb
6 burpee o box
C/ 8 min
2-3 strict t2b / K/T knee raises
12 step-up KB oh lunges / K/T WL with plate
onsdag:
A/2 rounds of quality warm-up
5 Ohs @40X0
5 musle snatch
5 power snacth
K/T pvc pipe
3×5 Ohs slow and controlled tempo
B/ within 12 min
2 snatch anyhow 3sec @mid-chin and catch pos
K/T hang clean 3sec @catch pos
C/ 3 rft
15 cal row
1-2 rope climb or 6/6-10/10 one arm ring row
8 hspu/ hr push-ups
4x 10 m shuttle-run
torsdag:Back squat
A/ E2M x 4
1. 4 @70
2. 4@75
3. 3@80
4. 3@85
K/T 5×5 controlled backsquat
B/20 min AMRAP
16 box jump
12 DB snatch
10 t2b
K/T
8 perfect box-jump
4/4 KB clean & press
10 v-ups
Fredag:
1000 m row
100 medball clean
rest 3 min
100 DU
100 push-ups
rest 3 min
75 sprawls
75 stoh with KB 24/16
rest 3 min
50 thrusters
50 c2b
K/T
1000 m row
100 slam ball
rest 3 min
100 DU
100 push-ups
rest 3 min
75 sprawls
75 KB stoh 4-8 kg
rest 3 min
50 wb
50 ring row
Lördag:
A/ E2M x 5 power clean
3 r 60-70-70-80-80
K/T deadlift 5x 3 controlled and perfect deadlift.
B/ e90s x 15
b1. 4-6 strict press BN
b2. 30-40 sec frl
b3. 3-4 strict pull-ups @21X1
Söndag
A/ emotm x 25 (work 15-20 sec every min)
a1. kipp pull-ups-kipp-hang
a2. hspu-kickup to wall-hs hold-wall plank- plank
a3. t2b-k2e-knee raises-v-ups
a4. strict ring-dips-diamond push-ups
a5 rest