V. 1
Tisdag:
A/ 5 x 1 on 1 min off
1 power clean 1 push-press to B.N rt: back squat K/T (hang power clean ist powerclean)
B/ E2M x 5
6/6 KB seesaw press + 6/6 seesaw KB row
C/E90s x 7
8 romanien deadlift @21X0
Onsdag:
A/ E90s x 4 2-3 light musle snatch from hang for beginner
B/ E90 x 4 2-3 light power snatch from hang for beginner
C/ within 4 min x 5
60 DU
30/24 cal row
15 Ohs 42,5/30 K/T 15 rkbs
Torsdag:
A/ 50 cal row or 35 cal AB
40 burpee box jump
30 squat clean 50/35 (10 K/T hang p clean)
20 pull-ups
10 strict hspu or 5 wall walk ( walk down not fall down!!
50 cal row or 35 cal AB
TC: 20 min
rest 10 min
B/ 10 min AMRAP:
7 t2b
7 thrusters 50/35 K/T goblet squat
30 DU
Fredag: team
10min AMRAP (one round each)
10 burpees
10 KBS
10 pull-ups
3 min rest
12 min AMRAP ( split as ypu like)
30 cal row
30 wb
30 KB/DB snatch K/T KB clean & press
3 min rest
10 min AMRAP
20 synk deadlift 100/80 (K/T 10 perfect sumodeadlift 5 each)
20 synk burpees o bar
20 cal AB
Lördag:
A/ 5x 3 backsquat 80-85%
B/ E2M x 16 (4 of each)
b1. 8-10 goodmornings
b2. 10 m strict bear crawl (walk with flat back and slowely )
b3. 6-8/6-8 @21X1 bulgarian split squat
b4. 3-4 strict t2b + 10/10 russian twist sit-ups
Söndag:
Kettlebells teknik