V.8
Måndag
A )E3M x 5
8 back squat @controlled tempo
3-4 strict pull-ups
B ) 400 m row
21-18-15-12-9
Deadlift 90/60 and wb
400 m row
Tisdag :
A ) alt E2M x 6
3 power cleans
5-7 m hs walk / 1-2 Wall walk
B ) 90 sec on 90 sec off x 10 ( 5 of each )
- 12/10 cal AB + 6 2x KB box step over
- 30 double unders + 4/4 one arm DB thrusters
Onsdag :
A ) 5 set of 6-8 push-press
Bygg till mellan tung vikt över seten.
B ) 30 min
20 cal AB
20 cal row
20 cal ski
E5m : perform 7 t2b 5 pull-ups 3 c2b/ bmu
Torsdag :
A ) Clean & jerk
B ) 15.1 a och 15.2 b 15 min AMRAP
9 min AMRAP
15 t2b
10 deadlift
5 snatch
Then : establish
Min 9 till min 15
1 RM clean & jerk
Fredag: Friday team fun TC : 35 min
30 sto 60/40
5 synk goblet Cindy varv
30 cleans 60/40
5 synk goblet Cindy varv
30 Ohs 60/40
5 synk goblet squat Cindy varv
- 5 synk pull-ups, 10 synk goblet squat 24-32/ 16-24 , 15 synk push-ups
Lördag
A ) E3M x 4
8/8 bulgarian split squat
10-12 barbell row
B ) 30 min
30 sec on 30 sec off ( alternera mellan maskinerna )
AB
Ski
Row
Söndag
3 x 10 min 1 min for transion
- 10 min row/ski for Meters
Every 200 m do : 5 D-ball gtos - 8-10 deadlift @medium Weight
6-8 shspu or Hr push-ups
Rest 2 min between rounds - 3 windmill + 10 m KB bottom-up walk left
3 windmill + 10 m KB bottom-up walk right
20sec + 20 sec dynamic side plank