Programmering v33

V.33

måndag
A/E2m x 5 OHS and 3-4 strict pull-ups
B/ e2m x 4
6 goodmornings @2021controlled tempo

C/ 15 min amrap team of 2 partner 1.
8/8 frontrack squat double kb/db
12 kb push-press
8 kb hang cleans
partner 2. Row for activerecovery

Tisdag:
A/ 5 set of
1 power clean,1 front squat, 1split jerk

B/emotm for 10 min
b1. 6-8 strict dips @2020/ 10 Deficit push-ups
B2. 4-6 strict T2b or 10-12 knee raises

C) 2 rft x 2 rest 5 min between set
10 hang clean 10 bfb

Onsdag
A/ aerob multi workout 3x 12 min
start from min:00,00 for time : row
start from min:12,00 During 9 min : 5 rft
5 target burpees (10 cm)
5/5 goblet hold revere lunges 24/16
10 rkbs 24/16
start from min 24 During 9 min : 6 rft
12 push press 30/25
6 box jump
then rt: shuttle-run

Torsdag:
A/ 5 set x e2m 2 power snatch + 2 ohs ( light and technical well )

B/ e2m back squat
1. 4r @60%
2. 4r @65%
3. 3r @70%
4. 3r @70%

C/ 5 rft CT: 20 min
250 m run
15/12 cal ab
50 m Heavy D-Ball 40/25/15

Fredag team of 2
30 cal AB
30 synk goblet squat 32/24
30 box jump
30 cal row
30 synk squat 60/40
rest 3 min then:
Nateish: 20 rounds ( one round each )
2 mu / 6 c2b / 8 pu
4 hspu / 8 hr push-ups
8 kbs 32/24 / 12 kbs 24/16

Lördag:
A/ e3m x 4
8/8 hb lunges from rack ( medium-heavy )
Kontrollerade

😎 E2m x 5 no rest between B and C
10 t2b + 2x kb 3 r snatch, 3 r kb front squat, 3 r kb sto
C) E2m x 5
6 pull-ups + 4 one arm kb deadlift, 4 one arm kb ohs each arm total 8 reps each round .

Söndag
A/ for time
start @ 00.00 150/120 cal row e2m 5 push-ups + 15 DU
start @ 20.00 100 cal ab e2m 3 pc 65-70% 1rm + 5 burpees

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