Måndag
A ) E90sec x8 ( bygg under 8 set )
2 push-press 2 jerk
B ) 10-9-7–6-5-4-3-2-1
Strict pull-ups + push-ups
C ) 5 rounds
20/15 cal row / Skierg
15 wb
20 m KB heavy farmers carry
Tisdag
A )for 10 min bygg till en tung
1 muslesnatch 2 power snatch
B ) 2 min on 1 min off x 8
15/10 cal row / bike
12 dual DB/ KB squats
rt: t2b or barmusle-up/ ringmusle-up
Onsdag
A ) Kipp technique
B ) 3 x 8 min AMRAP rest 2 between
- 200 m run, 6 slamball gtos, 12 sprawls
- 100 Double-unders rt: 15 wb, 10 box jump
- Alt emotm for 8 min
Even min: 3-4 Devils press
Uneven min : 4-6 thrusters (use same DB)
Torsdag
A ) 4 x 8-10 bench press ( lägg på lite mer vikt från förra veckan )
10-12 skivstångsrodd
B ) 5 set of
10 step oh lunges with barbell ( take from floor )
Rest 90 sec between
C ) alt 12 rounds of
20 sec on 40 sec rest
- Välj en cardiomachine
- Power cleans ( lätta )
Friday mash-up
Run 1.6 k
21 clean & jerk 70/47.5
Row 1 k
21 clean & jerk 70/47.5
2 k AB
Lördag
A ) 5 set of
2 front squat + 4 back squat @medium Weight
Rest 90 sec min between set
B ) 5 rft
12 bfb
12 t2b
12 alt front rack lunges 40/30
Söndag
A ) 5 rounds
5 push-press from rack
12 dual KB/DB incline bench row
B ) emotm for 30 min
- 4-6 strict pull-ups + 10 sec static hold chin o bar / static hang
- 45 cal AB
- 4-6 strict hspu or 4-6 push-ups @eccentric
- 45 sec Skierg
- 6-8 box step over with dual KB/DB mixed grip ( one arm front rack one arm carry )
- Rest