Måndag
A ) 6 set of squat ( medium heavy and same weight )
2 front + 4 back ( from front to back in squat rack )
B ) E2M x 5
6-8 ring dips + 10 sec hold in top/ Diamond push-ups + 10 sec plank hold shoulder taps
C ) 3 min on 2 min rest x 4
15/10 cal row/ bike
6 dual DB deadlift / KB
6 dual DB squat / KB ( front rack )
12 dual alt lunges / KB ( hang )
rt : burpee
Tisdag
A ) 5 rounds
4-5 pause split jerk or pause 2sec in ”catch” / 4/5 push press pause @top 2 sec
Rest 60-90 sec
B ) E2.30 m x 10
15-20/8-12 cal AB
10 burpee box jump over
( 60 sec each round and rt rest )
Onsdag
A ) otmem x 10
2 power snatch + 1 Ohs pause 2 sec on bottom pos
B ) emotm x 20
Min 1. 3-6 strict pull-ups / 1-2 RC
Min 2. 50-60 Double unders / 45 sec Skierg
Min 3. 6-8 t2b / 12-15 viktade Abmat sit-ups
Min 4. 10-12 dual KB snatch
Torsdag
A ) kipp teqnicue
Pull-ups
c2b
t2b
B ) 4 rounds of
400 m run
15 thrusters 40/30 or 8/8 one arm thrusters
500 m row
15 power snatch 40/30 or 20 alt DB snatch
Rest 2 min
Friday memorial
”Robin” ❤️
90 cal row
04 rope climbs
19 Snatch (40/30 kg)
30 t2b
40 wb (9/6 kg)
50 pullups
40 wb
30 t2b
19 Snatch
04 rope climbs
90 cal row
Lördag
A ) 5 rounds
30 sec
Bench press
30 sec rest
30 sec Heavy KBS ( bröst höjd )
30 sec rest
B ) alt otmem for 10 min
- 8-10 ring row
- 8-10 push-ups / 4-6 shspu
C ) for time ( TC 20 min )
120 wb
80 cal row
40 ring/ bar musle-up / burpee-pull-ups
Söndag
A ) 5 rounds of
2 romanien deadlift eccentric + 3 deadlift
B ) 2 rounds
1000 m run
50 alt DB snatch
40 alt one arm DB step lunges
15/15 DB push-press
20 DB squat
Rest 3 min