Måndag
A ) alt 6 rounds of squat variations ( rest 60 sec between )
- 6 back squat
- 8 alt lunges back rack or front hold
B ) 5 rounds of
24 DU/SU
4 dual KB/DB thrusters
6 t2b
Rest 2 min x 3
- Zon 4
Tisdag
A ) alt emotm x 8
- 3-6 push press
- 2-3 push jerk
B ) 3 rounds of
3/3 windmill
5/5 half kneeling bottom up press
C ) emotm x 12
- 3-6 hspu or 4-8 push-ups
- 6-8 hang power cleans
- Zon 3-4
Onsdag
A ) Power snatch ( praktisera på att ”fånga” skivstången lågt utan efterpress )
B ) for time
500 m row / 1.2 k bike
40 wb
30 box jump
20 KBS 32/24
10 strict pull-ups
Rest 3 min
3 rounds
5 strict pull-ups
10 burpee box step-up with KB
- Zon 4
Torsdag
A ) 4 rounds of
5-10 m hsw or 1-2 rounds of box around ( hsw practise )
Rest 1 min between
B ) 5 rounds of
200 m run / 400 m row
1 round DT ( 12 deadlift 9 hang power cleans 6 stoh ) 50-60/ 35-40
200 m run / 400 m row
Rest 1 min
Zon 4 +
Fredag TGIF
Lumberjack ish
40 deadlift 80/60
200 m row / 0.6 k bike
40 push press 40/30
200 m row / 0.6 k bike
40 Ohs 40/30
200 m row / 0.6 k bike
40 boxjump
200 m row / 0.6 k bike
40 back squat 40/30
200 m row / 0.6 k bike
- zon 4
Lördag
A ) 5 rounds
6-8 bench press
12-14 gorilla row
Rest 60-90 sec
B ) alt 2 min work 1 min rest x 8
- 10 alt DB snatch 10 burpee
- 200 m Skierg 10 m walking lunges with mixedgrip front rack and oh hold
- Zon 4 +
Söndag
A ) 5 rounds of
8-12 hipthrust använd bänkar )
2/2 TGU
Rest 60 sec
B ) 8-6-4-2 x 3 rest 2 min between set
Romanien deadlift
Dual KB cleans
C ) * extra om tid finns
3 rounds of
12 V-ups
8/8 half kneeling woodchop
- zon 3+