Programmering v 6 och 7
Måndag:
A/ alt e90s x 15
a1. 1 power snatch + 1 Ohs
a2. 2 push-press + 2 pp snatch grip b.n
a3. 2-3 front squat
a4. 11-14/ 9-12 cal AB
B/ e90s x 5
20-30 wallball
Tisdag:
A/ alt emotm 10 min
a1. 3/3 hb lunges
a2. 4/4 step-ups to high boxes
B/ alt emotm 10 min
b1. 3-4 ring dips
b2. 8-12 push-ups
C/ alt emotm 10 min
c1. 3-4 strict chin-ups
c2. 6-12 kipp pull-ups/ ring row
Onsdag
A/ 9 min to est 1 squat clean thruster + 1 jerk
or T/K 1 power clean 1 fsq 1 push-press
B/ 18 min AMRAP
15 box-jump
12 push-press
9 t2b K/T v-ups
k/T 9 box jump, 7 push-press, 5 V-ups or hanging knee raises
Torsdag:
A/ 5 min on 5 off x3
a1. 1000/800 m row rt: power clean / K/T hpc
a2. 1000/800 m row rt: hspu / push-ups
a3. 1000/ 800m row rt: KBS
Fredag: team pass
40 min TC
21-18-15-12-9-6-3
burpee box jump
KBS
rest 4 min
4 rft
15 fsq 50/35 K/T goblet squat
15 pull-ups ring row
15 cal AB /22 cal row OBS!! vartannat row/AB !!!
Lördag:
A/ 15 min 5 rm deadlift
B/ 5 set 8-10/8-10 hb bulgarian split squat
C/ isometric strenght emotm x 12
30 sec static hold top of the pull-up
30 sec L-sit
30 sec flr
Söndag:
KB technique
Måndag:
A/E2M back squat
1 r@ 32X1 +4-6 regular tempo
B/ alt emotm x 6
b1. 3-4 pull-ups
b2. 3-4 chin-ups
C/ 2 x 5 min emtom
first 5 min: 3-8 strict hspu / push-ups
second 5 min: 3-5 ring dips/ static hold for 10-20 sec ring dips position
Tisdag:
A/ start @ min 0-15 min
21-15-9 burpee,KBS,pull-ups
B/ start @ min 15-30
21-15-9
deadlift, hspu K/T sumo deadlift, seated KB press
After every round do 9/9 jumping lunges
C/ start @ 30 within 15 min
21-15-9
cal AB, KB/DB thrusters, KB/DB hang clean
Onsdag:
A/ technique
snatch balance, push-press b.n snatch grip
B/ 9 min est from rack
1 snatch balance 1 push-press 1 Ohs
C/ 15 min AMRAP functional strengt/prehab
8/8 crock row
10-20 hollow hold
8-10 double DB biceps curl
8-10 banded push-down
10/10 russian twist
Torsdag:
A/ est in 8 min 1 squat clean thrusters
B/ otmem for 8 min
2-3 squat clean thruster
C/ 2 set 5 min rest between
10 burpee box jump
30 double-unders
50 cal row/35 cal AB ( one set AB one set row )
Fredag: team of 2
6 min AMRAP of
1c2b, 1 push-ups…. 2-2-4-4-6-6…
start from min 7
10 rft
10 power snatch/ hang
35 DU / 10/8 cal AB
rest 5 min
for time: 10-1
hspu/ push-ups
cleans 70/50
Lördag:
A/ emotm 42 min 80-85%
a1.8-12 t2b
a2.8-10/7-9 skierg
a3.4-6 over and under hurdels
a4.30 sec side plank hold ( scaled up to starplank)
a5.40sec farmers carry
a6.7-8/6-7 AB
Söndag: KB technique