Programmering 53
Måndag :
A ) E90s x 8
Bygg till ett så tungt complex för dagen med
1 power
2 hang power
B ) for time
60 sec work 30 sec rest
30 cal bike / row
30 dual DB box step over
30 cal bike / row
30 dual DB hang clean & jerk
Tisdag :
A ) 5 rounds back squat
5 reps @70-75 @pause 3 sec på rep one.
B ) emotm x 21
- 10-12 alt lunges with KB/DB
- 7-10 t2b
- 12-14 KBS
- 10-14 box jump
Onsdag :
A ) 6 rounds
2 push press
2 push jerk/ split jerk
B ) 3 rounds
2/2 half TGU
12 banded pull-down
C ) 10 min AMRAP
10/8 cal Cardiomaskin
3 strict pull-ups
2 manmaker
Fredag : TGIF ( you go i go alla använder eget material )
9-7-5 thrusters and box jump over you go i go
12-9-6 hang power clean and hr burpee o bar
Rest 3 min
For time :
1.6 k run ( both )
200 double unders
300 cal row / bike ( använd samma maskin hela passet med dela på cal som ni vill )
Lördag :
A ) snatch
Under 12 min bygg till en 3 RM hang snatch
B ) E2M x 4
6-8/6-8 bulgarian split squat
E2M x 4
6-8/6-8 split stance romanien deadlift
C ) 8 min AMRAP
10 alt one arm devils press
5/5 DB push press
10 x 4 shuttle run
Söndag :
3 x 10 min workout rest 3 min between
- Strongman
4-6 heavy slamball lift up to high boxes
20 m KB farmers carry
4-6 slamball wrestler rolls - Strict training.
6-8 strict press / ring dips
6-8 pull-ups
6-8/6-8 one arm suitcase lift ( KB eller bygg en skivstång och lyft ) - Core strength ( for quality ! No stress )
3/3 TGU
30-40 sec static plank hold
4/4 windmill
30 sec side bent left side
30 sec side bent right side
20 m frontrack KB carry