Prog 39
Måndag
A) E5m x 4
1. 6-8 frontsquat slow and controlled
2. 4-6 ring-pullups @31X1
3. 4-6 seated DB press @31X1
B ) Team of 2 from Sweden mixedup TC: 10 min
70/50 cal AB
500 m run with a barbell 20/15 ( both hold the barbell between eachother)
1000/800 m row
Tisdag
A) emotm for 16min
1. 30 double unders
2. 8-12 push-ups
3. 6-8/6-8 dd reverse lunges ( one arm in front rack one arm in hang )
B ) 12 min AMRAP
8 One arm suitcase deadlift
10 m suitcase walk
10 cal AB
8 one arm suitcase dl
10 m suitcase walk
10 cal row
Onsdag
A) E90s x 10
1 power clean 2 fsq 2 push-press
B ) Team of 2 TC: 20 min
20/15 cal AB ONLY LEGS
50 thrusters 40/30
50 pull-ups
50 front rack lunges
50 t2b
50 hr burpee o box 70/60
20/15 cal AB ONLY ARMS
Torsdag
A) Technique toes to bar
B ) E4m x 5-6 set
30 sec double unders
6 DB hang cleans
4 DB hang squat cleans
4/4 DB lunges
6 burpee- pullups
12 push-ups
Fredag Team Friday
Both run 2 k ish ( run same as event 1 from BM 2017 ) prästgårdsliden backen ner, runda det stora gula huset fd. kråkslottet ner mot prästgårdsliden följ vägen till cykelbanan och upp mot brant backe till boxen, kommer upp vid Egebyskolan.
Then: 21-15-9 deadlift and hspu 100/80 teens 40-60 kg
15-12-9 power snatch and t2b or toes to ring ( teens power cleans ) 50/35 teens 25-30kg
9-6-3 Ohs and bar musle-ups or c2b
Lördag
A) Technique snatch balance
B ) 5 set of 1 push-press b.n 1 snatch balance 1 Ohs
C) 4 rounds of
50 DU
2 wall walk or 6 m hs walk
12 sto 60/45
Söndag
3 x 9 min workouts 2 min rest
A) 400 m run with weight 20-15/ 15-10
20 strict bear crawl
10/10 oh lunges with plate
rt: row
B ) emotm for 9 min
1. 8-15 pike compression
2. 8-10/8-10 side bent with KB
3. 15 sec half kneeling banded rotation hö/vä sida
C) 3 min AMRAP
Box jump
3 min
Wallball
3 min
4 gtos D-ball + 8 sprawls
( no pause between amraps )