Programmering v48

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

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