Vecka 48
Måndag :
A) E2M 5x 6-8 Ohs
B ) for time. TC: 20 min
60 KB snatch 24/16
50 box jump over
40 t2b
30 cal AB or 45 cal row
20 pull-ups
10 strict hspu or 20 Hr push-ups
Tisdag :
A) 8-10/ 8-10 bulgarian split squat with DB/KB
B ) E3M x 4
2-3 weighted pull-ups or eccentric
1-2 Wall walk
20 sec L-sit/ tuck-sit in rings
C ) team of 2
For time : 3000 m row TC: 12 min
Onsdag :
A ) E2M
Build to a heavy complex
1 power clean 1 front squat 2 jerk
B ) As many unbroken rounds of A @70%
C ) tabata this :
8 rounds 20/10 ( totalt 4 min ) alt Hollow/ V-ups
8 rounds 20/10 ( totalt 4 min ) alt russins twist/ mountain climbers
Torsdag :
A ) E2.30m x 4
10-12 deadlift @60-65%
6-8/ 6-8 half kneeling one arm KB press @21X1
B ) 3 x 4 min amraps 2 min rest between
1. 5 thrusters 42.5/30 + 10 bfb
2. 10 hang power cleans + 10 pull-ups
3. 15 box jump over + 15 wb
Fredag : Barbara
Team eller individuellt
Team 8 rounds of 20 pull-ups-30 push-ups-40 sit-ups-50 air squat ( no rest between rounds )
Lördag :
A ) 40 min of
1 min row
2/2 TGU
10 steps front rack lunges with KB
1 min AB
10 m bottom-up KB walk right arm + 10 m left arm.
6/6 one arm suitcase deadlift ( medium weight )
Söndag :
3 x 10 min 2 min rest between
1. E2M 10 back squat @60-65%
2. E2M 15 m strict bearcrawl + Amsap plank hold
3. 5 min row for meters 5 min bike for cal