V.22
Måndag
A ) E4m x 4
2 front squat + 2 jerk @80-85% 1 RM Jerk ( from rack )
4-6 spull-ups
B ) 2x 6 min AMRAP rest 3 min between
- 250 m row
10 push press 40/30
10 t2b - 400 m run
rt: 4 D-ball gtos
12 alt DB lunges ( front rack hold )
Tisdag :
A ) Teknik double unders
B ) otmem for 30 min
Min 1. 30 sec double unders
Min 2. 6/6 one leg deadlift
Min 3. 1-2 rope climb or 12 m sled pull
Min 4. 3/3 half TGU
Min 5. Rest
Onsdag :
A ) 12 min built to a medium to heavy and technical well power snatch
B ) e30s x 10
3 power snatch 70% of A
C ) 8 min AMRAP team of 2
1 round each of
5 D-ball gtos
5 D-ball squat
5 burpees
Torsdag :
Min 0.00
30 c2b
Min 04.00
10 rft
5 clean 40/30
35 DU
5 stoh
Min 16.00
10-1 for time
Push-ups
Ring row
Min 24.00
2 rft
30 m walking lunges KB goblet hold 16/12
400 m run
20 box jump
TC : 40 min
Fredag: Friday fun team of 3 TC : 40 min
300 cal bike
100 wb
100 pc 60/42.5
100 double unders
100 front squat
100 KBS 24/16
100 pull-ups
100 double DB/KB step lunges 24/16 22.5/15
100 k2e
100 burpees
Goal : when reps and cal on bike is done.
One person on bike and other two splitting reps.
Lördag
A ) 4 set
7-8 hip thrusters
1/1 TGU
Rest as needed.
B ) 20 min
2 manmakers
30 m suitcase walk ( 15 m left arm 15 m right arm )
200 m run
Söndag : 40 min strongman and static work.
12 m sled pull
12 m sled push
30-60 sec flr
4 sandbag lift and throws over barbell in rack (140/120 )
20 sec tuck leaver or accumulate Amsap in 20 sec
100 m D ball carry ( 40/25 )