Programmering v 50

Programmering v 50

måndag:
A/ Gymnastic strenght e90x 12
1. 4-6 strict pull-ups
2. 4-6 ring dips
3. 5-7 m Hs walk or 20-30 sec hs walk progression
4. 1 min active rest row

B/ 6 rounds in team one round each
20/15 cal ab
8 kb snatch 16/12
30 m one arm oh lunges

Tisdag:
A/ e90s x 8 @90 effort
1 squat clean + 2 front squat

B/ alt emotm for 15 min
1. 12 barbell row
2. 10/10 russian twist
3. suitcase hold 15-40 sec

Onsdag:
Luciamys

Torsdag:
A/ within 12 min
3/3 hb lunges forward no collapse in posture position

B/ 2 x 8 min amrap
1. 4 manmaker + 12/10 cal ab
2. 8 t2b + 10 burpee o box

Fredag: team friday
Holleyman in team or indivual ( ct: 40 min )
one round each
5 wb
3 hspu
1 power clean 101/70

scaled/ teen and kids
9 wb
6 push-ups
3 hpc

Lördag:
A/5 x 10 back squat @2020 (t.u.t time under tension ) 60-65%

B/ anaerob lactic endurance interval
1 min on 3 min off x 5
9/7 cal row rt: KB thrusters 16-20/ 12-16

Söndag:
Kettlebells technique

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