Programmering v 4
måndag:
A/ emotm 6 min
3-4 muscle snatch
a1/ emotm 6 min
3-4 hang muscle snatch/ power snatch
a2/ emotm 6 min
3-4 romanian deadlift @medium weight
B/ e90s x 7
2 front squat @heavy ish
Tisdag:
A/ hs technique free/wall
B/ emotm for 30 min
b1. 1-2 MU/3-4 strict c2b/6-8 strict pu rt: t2b
b2. 10-12 hspu
b3. 1-2 rope climb
b4. hs hold
b5. rest
Onsdag:
A/3 x 7 pieces 3 min rest between
within 7 min
21-15-9 thrusters, pull-ups, v-ups 35/25
B/within 7 min
12.1 burpee 2 target ( 16 cm over full reach )
C/ within 7 min
30 power clean emotm: 2/2 hb lunges 60/40
Torsdag:
A/ alt emotm 30 min
a1. 8-12 DB double cleans
a2. 10-12/9-11 AB for cal
a3. 11-13/10-12 row for cal/ skierg
a4. 4/4 half TGU
a5. 7-14 sprawls over pvc pipe
Fredag: team of 2
3 rounds
15/10 cal AB
6 sandbag/ D-ball cleans
20 push-ups
then: 5 rounds
DB/KB 2x 22,5/15 or 24/16
12 deadlift
9 hang power cleans
6 sto
rest 5 min
21-18-15-12-9-6-3
cluster 50/35
burpee
Lördag:
A/4x 7 min otmem 1 min for transition
4/4-5/5 hb reverse lunges
B/ 5-8 barbell row
C/ 6-8/6-8 half kneeling single arm barbell shoulder press
D/ 30-40 sec flr
Söndag:
A/technique split squat behind neck
B/ e90s x 7
1 push-press b.n
1 split-jerk b.n
C/ 12 min AMRAP
5 strict pull-ups
10 goblet squat
10 box-jump
9/8 cal row