V.17
Måndag
A ) E2M x 5
5 back squat @22X1
B ) for time:
50 DB cleans 22.5/15
50 push-ups
50 cal row
200 DU or 200 high SU.
50 abmat sit-ups
Tisdag :
A ) Ring-dips progression
B ) buy in
20 ringdips
Then : 5 rounds
10 KB/DB burpee box step over
15 pull-ups
20 cal row or 17 cal AB
Buy out :
20 ring dips
Onsdag :
A ) 12 min bygg till dagens tyngsta
3 RM hang clean
B ) E2M x 15
- 3-5 strict t2b + 8-10 V-ups
- 10 alt double KB lunges + 20 m front rack walk
- 4-6 press b.n + 8-10 eccentric goodmorning ( samma vikt som pressarna, gör dem exentriska för att få dem utmanande )
Torsdag :
A ) Technique snatch from floor
B ) 30 snatch ( no stress !! Efterpress och running snatch = 3 burpees
Fredag: Friday fun. TC : 40 min
100 cal row
10 rounds of machman 40/25
50 t2b
80 cal row
8 rounds of MM 50/35
40 pull-ups
60 cal row
6 rounds of MM 60/40
30 c2b
40 cal row
4 rounds of MM 70/50
20 bmu
20 cal row
2 rounds of 80/55
10 rope climb
Lördag
A ) 5 x 5 deadlift @21X1 ( vikt efter teknik )
B ) 30 min strongman and functional bodybuilding
1/1 TGU
20 m reverse sledpull
20 m front rack KB carry
20 m suitcase walk
20-40 sec static hollow hold in ring
Söndag
A) Aerobic pacing intervals 3x 10 min rest 3 min between
50 double unders or 150 SU
400 run or 500 m row/ski or 1.2 k AB
30 wb
20 KBS 32/24
10 hspu/ 7 ring push-ups
rt: burpee box jump over