Programmering v 34

V.34
Måndag :
A) 5x 6 r @21X1 front squat rest 2 min between
b) 3 rounds of
8-10 seated press behind neck 
6/6 one arm ring row slow and controlled
2-3 High box jump
Rest 2 min
C) Jackie Tc : 10 min

Tisdag:
A/ e2m x 5
2 cleans + 2 push jerk

B/ e4m x 4
2/2 tgu
10-12 deficit push-ups

C) 60 m farmers carry 32/24x 2
21 hang snatch 42.5/30
60 m FC
15 hs
60 m FC
9 hs

Onsdag
A/ E3m x 4 set Back squat
4 r @ 65
4 r @ 70
3 r @ 80
3 r @ 85+

B/ alt emotm x 10
1. 3-4 beat swing or static hang 20-30 sec
2. 20-30 sec static HS hold or practice Hs walk

C/ for time in teams of 2
20 rounds (10 each)
150 m row
7 wb
5 burpee o bar

Torsdag:
A/ alt 2 rounds of each strengt workout Rest 2 min between
1. 6-8 strict chin-ups + 10 m strict bearcarwl
2. 6-8 ring-dips or ring push-ups + 10 V-ups + 10/10 dynamic side plank
3. 10/10 kb lunges to plate ( kb frontrack hold left and right feet on plate + 4/4 windmill
B)9 min
3 D-ball gtos
6 push-ups
9 box jump

Fredag: team of 2
Some fun from Battle of the beach
For time : 100 deadlift 100/70
Share anyhow. Cash in every time you break or switch both do : 6 kbs 24/16 6 goblet squat 3 burpees.
Tc: 15 min

Rest: 5 min
Then : smokey shoulder
30 power cleans 60/40
40 hspu
50 t2b
40 sto
30 ohs
Tc: 15 min

Lördag:
A) Strongman stuff and midline stabilization 30 min amrap
100 m D-ball walk
20-30 sec L-sit on parallettes
50 m släddrag + 50 m prowler push
40-60 sec double kb front rack hold
200 m Skierg

Söndag :
E 7 min x 5 ( stanna vid 6 min om du inte hinner färdigt, minst 1 min vila mellan seten.
6 personer kör A- delen och 6 pers kör B alla fem rundorna )
A)
15 wb
15 kbs
15 box jump
60 DU or 15/12 cal AB
15 burpee
15 hpc 35/25
B)
15 hpc
15 burpee
60 DU or 15/12 cal AB
15 boxjump
15 kbs
15 wb

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