Programmering vecka 5
Måndag :
A ) Clean & jerk otmem x 20
Min 1. 1 clean 3 jerk
Min 2. 2 clean 2 jerk
Min 3. 3 clean 1 jerk
Min 4. Rest
B ) E90s x 10
6 slamball squat
6 v-ups
rt : box jump
Goal : 100 box jump over
• Zon 4
Tisdag :
A ) 5 rounds of
5-7 ring dips / box dips
Rest 60 sec
5-7 strict pull-ups / 2-3 eccentric pull-ups
Rest 60 sec
B ) emotm x 10
12 KBS +one arm oh hold until 20-25 sec mark.
( alt hö/vä arm på jämn/ojämn min )
C ) 8 min AMRAP
4x 10 shuttle-run
10 m WL front rack hold with KB/DB
10 burpee
• zon 4
Onsdag :
A ) 5 rounds of
5 front squat direkt into 3-5 high vertikal jump
Rest 60-90 sec
B ) E5m x 5
15/12 cal AB / echobike
10 thrusters 42.5/30
10 pull-ups
• zon 4
Torsdag :
A ) emotm x 5
1 strict press 2 push press
B ) E2M x 5
1 jerk + 1 jerk from b.n
C ) For time
150 wb
90 double unders / 25 cal Skierg
30 rmu / bmu / devils press
TC : 15 min
• zon 4 +
Fredag : TGIF TC : 35-40 min
Team of 2
30 rounds you go i go
3 burpee o bar
2 power snatch 42.5/30
1 strict pull-ups
Rest 2 min
20 rounds you go i go
3 burpee box jump
2 power clean 60/40
1 strict hspu
• zon 4
Lördag :
A ) 2 rounds
10 deadlift 90/60 10 hspu / 10 hr push-ups + 10 m bear crawl
Rest 3 min x 3 ( totalt 8 rounds )
B ) tabata core ( 8 rounds x 2 totalt : 7 min
- Tabata this : plank hold and one leg V-ups
- Tabata this : russian twist and heeltaps • zon 3 +
Söndag :
A ) E90s x 8
1 round bearcomplex
( 1 power clean 1 front squat 1 stoh 1 back squat 1 stoh b.n )
B ) 15 min AMRAP
50 cal row
50 KBS 24/16
50 box jump over
50 goblet squat
Zon 4

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