Test vecka
Måndag
Squat and aerob test
A )Back squat
1 RM 3 RM 5 RM
B ) 15 min AMRAP 19.2
19 wb 9/6/4 target 3 m /2.75 m
19 cal row
Tisdag
Explosive hip/pull / shoulder stability and sprint
A ) snatch 1 RM
Välj ett alternativ av B
B1. ) 25/18 cal bike
30 power cleans 40/30
20 burpee o bar
B2. ) 100 Double unders
30 t2b
15 power cleans 60/40
Onsdag :
A ) aerobic test with dynamic moments
5 set rest 5 min between
Set 1.
A. 15 wb
B. 15 rkbs
C. 15 box jump step down
D. 15 hang power snatch / 16 DB snatch
E. 15 burpees to plate
F. 60 double unders/ 60 single unders
Set 2. D,B,F,C,B.A
Set 3. B,D,E,A,F,C
Set 4. F,A,D,E,C,B
Set 5. C,F,B,D,A,E
Torsdag
Explosive hip/ pull /shoulder impact and monostructural conditioner test
A ) clean & jerk 1 RM
B ) 2000 m row
Fredag
Hipextension
A ) Deadlift
1RM 3 RM 5RM
B ) ej test
Team of 2 you go i go TC : 20 min
20 rounds
4 DB deadlift
6 box jump over
1 power clean & jerk @80-85 % of 1 RM
Lördag
catch up day
Söndag : Press and pull
A ) 1 RM strict press
3 RM strict press
B ) 1 RM pull-ups ( use weight if you want )
3 RM pull-ups
Or 5 RM seal row
C ) ej test
10 min AMRAP
5 pull-ups
10 push-ups
15 airsquat
Ev frågor tas här ned: