Måndag :
A ) Never skip a leg day
emotm x 15
Min 1. Front squat 5
Min 2. Front rack lunges 10-12 reps
Min 3. Rest
B ) emotm x 25
Min 1. 7-10 thrusters 42.5/30
Min 2. 7-10 burpee over bar
Min 3. 7-10 pull-ups
Min 4. 7-10 burpee over bar
Min 5. Rest
• Zon 4
Tisdag :
A ) 5 set of
3 strict press 3 push-press
B ) 10 min AMRAP for quality
1/1 TGU
3/3 windmill
10/10 banded wood chop
C ) for time ( sprint ish )
3-6-9-12-15-12-9-6-3
Dual KB/DB hang snatch
20 double unders between / or 10 box jump
• zon 4
Onsdag :
A ) Bygg till en utmanande
1 High hang snatch 1 hang 1 Ohs
B ) 4 rounds
300 m row
20 wb
15 power cleans
10 m walking lunges dual KB/DB front hold
Rest 2 min
• zon 4
Torsdag :
A ) e75s x 16
- Practise hsw / 1-2 wall walk
- 3-4 strict pull-ups / 2-4 eccentric pull-ups / 6-8 ring row
- 2-4 strict hspu / 2-3 eccentric hspu / 4-6 peak push-ups
- Rest
B ) alt 30 sec on 60 sec off x 12
- Bike
- Devils press • zon 4 +
Fredag : TGIF TC : 35 min
1-2-3-4-5-6-7-8-9-10
Clean & jerk 70/47.5
• 3 round Cindy between sets
• zon 4
Lördag :
A ) 5 rounds
10 seesaw KB press
Rest 30 sec
5 sealrow with DB/KB
Rest 1 min
B ) 3 x 5 min mini workouts rest 1 min between
- 5 slamball box step-up 5 slamball gtos 10 sit-ups
- 10 m x 4 shuttle-run 10 KBS 10 jumping squat
- 150 m Row 6 burpee over erg • zon 4
Söndag :
A ) 5 rounds
6-8 romanien deadlift @21X1
Rest 60 sec
B ) 25 min AMRAP strongman stuff
500 m row / Skierg
20 m farmer carry
20 m mixed grip carry ( en KB front rack en KB hang or oh hold )
6 heavy slamball lift over target ( använd en skivstång som target och sätt fast den i riggen på ca 140/120 cm höjd )
• zon 3+