Programmering v4

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

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