Måndag
A) 4 set of
10 backsquat @65% 1 rm
4-6 eccentric hspu @20X1 / 8-10 paralette push-ups
4-6 Czech one alt grip
Rest 2 min
B ) 20 min rest @65 %
125 m run
8 rkbs 32/24
4 strict c2b/ pull-ups
36 DU
12 KB/DB push-press
Tisdag
A) E 90 sec x 10
1 power clean 1 front squat 2 push-press
B ) 70/50 cal row
50 pull-ups
40 burpee o bar
4 x 7,5 m mixed rack WL ( one arm frontrack and one arm oh ) 20-24/ 16-12
Onsdag
A) E90s x 20 ( 4 of each )
1. 10-12 deadlift @ 60% 1 rm
2. 4-6 push-ups @40X2 on paralettes
3. 6/6 lunges up to plate one arm in front rack
4. 6-8 z press with DB
B ) 10-9-8-7-6……….1
Thrusters 35/25 and pull-ups
Torsdag
A) Technique
Overheadsquat
B ) Prep for C
4 min in 40 sec row 20 sec active row
4 min @ 65 % effort
4-6 t2b
4-6 DB hang clean and jerk
6 cal row
C) 18.1
20 min
8 t2b
10 DB hang clean and jerk 5/5
14 cal row/10 cal AB
Fredag
A) Team of 2 team Friday
4 rounds
4 power cleans 75/50
4 front squat
4 sto
Rest 3 min
21-15-9 x 2
c2b, hspu, pistols
Rest 3 min
125 m run ( 1 varv runt huset )
10 D-ball gtos 40/ 25 /15
Lördag
A) 40 min aerob AMRAP
400 m run
50 goblet squat
500 m row
50 devils press
20 cal AB
50 DB sit-ups to press up
500 m skierg
50 D-ball cleans / sandbag cleans
Söndag
A) 2 x 15min workouts 3min rest between
1. For quality strengt cycle
12 banded push-down
12 babell curls
20 sec left side starfish plank or dynamic side plank
20 sec right side starfish plank or dynamic side plank
10m + 10m heavy farmers walk
2. Team of 2
2000 m row
Then : AMRAP
One round each unbroken barbell cycling
5 strict press 30-40/20-30
5 front squat
5 thrusters