Programmering v49

Programmering v 49

Måndag:

A/e90s x 10 @85-90% effort

2 rounds of bearcomplex ( 1 round = powerclean+push-press+to backsquat + push-press bn + to front)

K/T for quality and form before intensity

B/ 4 rounds

30 sec hollow

5 v-ups

10 hollow rock

rest 1 min

Tisdag:

A/ 3x 10 amrap 4 min rest between

13-8-5 Thrusters 35/25 + burpees K/T KB Thrusters +burpee

35 DU between completed rounds and skills

B/ 5 GTO 50/35 K/T 5 push-press

8 pull-ups

13 push-ups

21 Air-squat

C/ 8 front squat K/T 5 front squat 5-10 kg

13 t2b

13/8 ab

Onsdag:

A/ 5×5 deadlift @31X1 70-80% 1 rm

B/ 3 rounds ran

30 m farmers carry

5/5 windmill

8/8 crock row

C/ amrap 6 min

10/10 pallof press

10 m strict bear crawl

Torsdag:

A/ snatch technic

complex x 5 set rest 1-2 min rest

1 push-press

1 snatch balance

1 ohs

B/ 15 x 1 min on 30 sec off

b1. burpees to target

b2. skierg for cal

b3. kb push-ups to squat clean thrusters

Fredag: team of 2

10 min amrap

6 deadlift 90-80/60-50 ( kb deadlift)

9 synk burpee o bar

12 pull-ups

50 DU between rounds

2 min rest

50-40-30-20-10

goblet squat+ kbs 32/24 K/T rkbs

2 min rest

50 wb K/T 50 wb

20 hang clean 70/45 6 hang clean ( 3 each )

50 wb 50 wb

15 hang clean 6 hang clean

50 wb 50 wb

10 hang clean 6 hang clean

Lördag:

A/esb within 8 min 3 rm hang snatch

B/ 3 rft K/T

30 pull-ups 30 ring row

20 cal row/14 cal ab 20 cal row/14 cal ab

20 m sandbag carry 60/40 20 m sandbag/wb carry

20 t2b 20 V-ups

20 cal row/14 cal ab 20 cal row/14 cal ab

30 m sandbag carry 30 m sandbag/wb carry

10 c2b 20 jumping pull-ups

20 cal row/14 cal ab 20 cal row/14 cal ab

40 m sandbag carry 40 m sandbag carry

Söndag:

A/ 3x 7 back squat

B/ alt emotm x 12

b1. 8-10 ring push-ups

b2.10-12/10-12 alt front rack lunges

b3. 2-3 broadjumps

C/ for 10 min est tgu 1 rm left/right arm both side within 90 sec.

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