36.
Mån
A ) emotm for 10 min
1 strict press
Start @50 % 1 RM built to 95%+ during 10 set
B ) 3 rounds
8-10 barbell row
Rest 60 sec
10-12 banded pvc push-down ( use your lats and press pvc pip down with straight arms )
Rest 30 sec
C ) team for 8 min (one round each )
5 power clean 50/35
5 burpee o bar
5 pull-ups
Go hard every round !
Tisdag :
A ) 5 x 6/6 built to a heavy alt backrack lunges. Barbell from rack.
B )3 x 8 min Window rest 3 min between
400 m run
rt:
21 wb
15/12 cal AB
9 deadlift @100/70
Onsdag :
A ) 2 Waves snatch
emotm for 6 min x 2 ( varje våg är 6 min )
Wave 1. Start @ 50% lägg på vikt varje ny min.
Wave 2. Start @50 % av din sista höjning på första vågen.
B ) For time
25 thrusters 42.5/30
9/6 bmu/rmu or 15/12 c2b or 17/15 pull-ups
20 thrusters
6/4 bmu/rmu or 12/9 c2b or 15/12 pull-ups
15 thrusters 3/2 bmu/rmu or 9/6 c2b or 12/9 pull-ups
Torsdag :
A ) back squat
Set 1. 5 @75-80%
Set 2. 3 @85-90%
Set 3. 1 @90-95%
Set 4-6. 8 @70-80%
Rest 2 min between set
B ) 20 min
400 m row
6 mixed grip box step-over KB/DB ( one carry one front rack )
8 burpee to target
10 m bearcrawl
Söndag : 4x 8 min workouts
1 min rest for transition
1.
12 m WL DB hold
12 one arm devils press
12 cal bike
- 200 m run
5 t2b
10 push-ups
15 air squat - 3 strict pull-ups
5 push press
7 box jump
4.
10 v-ups
5/5 plank circle
10 russian twist
30 sec rest