Programmering v 10 och 11

V.10

Måndag:
A/ Back squat e2mx 5
5 r@78-85% 1 rm
B/ 5 rft r.a.n
10-12 db/kb press
8-10 romanien deadlift 60-70% 1 rm fsq
6-8 chin-ups @2020

Tisdag:
A/ 15 min esb 1rm for today
1 clean & jerk

B/ alt emotm 20 min
1. 8-10/6-8 cal ab or 12-15/10-12 cal row
2. 1 round cindy (5-10-15 )

Onsdag:
A/ 6 min on 2 min off x 6
a1. 4 min row then: 2 min amrap alt 5/5 db snatch 22/15 + 7 box jump
a2. 4 min skierg then: 2 min amrap 4 power clean 60/40 + 6 lat burpees o bar
a3. 4 min ab then: 2 min amrap 5 kbs 32/24 + 5 heavy wb or higher target.

Torsdag:
A/ Active restoration emotm for 20 min
a1. shuttle-run
a2. skierg
a3. row
a4. ab
a5. active rest

B/ paced effort practise !!
for time:100 burpees @80% effort
emotm: 3 hang squat cleans + 3 t2b

Fredag: team of 2
A/ in 15 min team must est 1 bear complex as heavy the form allowed. ( k/T one perfect round each ) NO STRESS!!!!!
B/ 2 rounds of :
40 cal ab / 60 cal row ( team goes one round on bike and one on rower)
then :3 rft
8 rope climb or 12 strict pull-ups
16 box jump
32 kbs synk kbs 32-24/ 20-16 (k/T rbs)

Lördag:
A/ e90s x 25
a1. 5/5 double kb windmill
a2. 10/10 bulgarian split squat @21X1 ( use weight if needed)
a3. 10-12 weighted V-ups or strict t2b
a4. 12-15 goodmornings
a5. 12-15/12-15 russian twist with weight

Söndag: kettlebells

V.11

Måndag:
A/ e3m x 5
4-5 back squat 80-85% 1 rm

B/ 30-20-10 barbell efficency ( technique goes first )
hang power clean 35-42,5/25-30
push-press
power clean + tng push-jerk

Tisdag:
A/ emotm for 20 min
a1. 9-12 hspu/push-ups
a2. 1-2 rmu/bmu/ 2-4 c2b/ 6-8 pull-ups or 3-5 exentric pull-ups @jum up hold 3 sec down
a3. 20-40 sec hs walk/ 12-16 shoulder taps/ 1-2 wallwalk
a4 rest

B/ 15 min amrap
7/7 kneeling lunge bottom-up press
8-10 db biceps curl ( hammer curl )
20m right arm/20 m left arm farmers walk

Onsdag:
A/ 4 min on 1 min off x 8 @85% effort
a1. 16 ab-mat situps + 6x 10 m shuttle-run
a2. 2x 10 sec hollow hold (3-2-1 paus betwwen sets) + 5/5 db hang snatch
a3. 8 slow!! russian leg lift ( on floor use the rigg to anchor) + 8/7 cal skierg
a4. 8-10 reverse snow angels + 10/9 cal row

Torsdag:
A/ 15 min est 2 rm ohs taken from floor.
B/ 5 rft paced effort practise
6/6 front rack lunges 50/35
12 front squat
250 m row/0,6 distance AB

Fredag:
A/team of 2 captime : 40 min
10 rounds
5 strict hspu / 10 push-ups
5 ohs 50/35
rest 3 min
40-30-20-10 cal row/28-21-14-7 cal ab
after each round both do ”DT” 50/35

Lördag:
A/ 5 rounds for cal and reps
1 min row
1 min skierg
1 min double-unders / ab
1 min rest

Söndag: Kettlebells

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