Programmering v 48
Måndag:
A/ est for 9 min
1 power clean + 1 hang clean + 1 jerk
k/T 1 hang power + push-press
B/e2mx 12
b1. 10-12 goodmornings
b2. 1-2/1-2 TGU
b3. 8-12 BN strict press
Tisdag:
A/ e90sx 12 (4 of each)
a1. 3-5 front leaver pull-ups or 5-10 sec hollow hold+ 5-10 sec arch hold
a2. 4-6 strict hspu or 6-8 push-ups @21X1
a3. 6-8 strict t2b
B/ for time : RO 17.4
TC 2+2+2+3 min ( 1 min rest)
4 burpee o box
8 alt pistols or 4/4 step-up on high boxes
rt: 75 Ohs 60-50/40-35 K/T : goblet squat
Onsdag:
A/ est 12 min daily max 1 rm split-jerk K/T 5×5 strict press
B/ e90sx 6 1 split jerk @85-90 % of A K/T e90sx6 2 push-press
C/15 min AMRAP
5 ring-dips
10 t2b
15 wb
Torsdag:
A/ 10 min row or AB ( find pace and push)
then
5 min AMRAP : squat cleans 75/50 K/T hang p clean
5 min rest
B/ 21-15-9 DIANE K/T 21-15-9
KBS + burpee broadjump
Fredag: team
6 min AMRAP x 4 rest 3 min between
A/ 5 back squat + 5 c2b
B/40 DU + thrusters 60/40
C/ 7 power snatch + 10/8 cal AB
D/ 14/10 cal row + 7 burpee o erg
K/T A. 5 goblet squat + 5 ring row
B. 40 DU + 6 Thrusters 5-10 kg
C. 20 m sandbag walk + 6-8 cal AB
D. 14/10 cal + 7 burpee o erg
Lördag:
A/ 5 x 10 backsquat @controlled tempo
B/E3M x 8
5/5-7/7 bulgarian split squat
1 wall walk or wall plank hold 20-30 sec
4-5 high box jumps
Söndag:
A/ 5×5 strict press
B/ E2M x 15
b1. 8-10 push-ups @20X1
b2. 4-6 bottom presses
b3. 1-2/1-2 Ground to over shoulder alt left/right side