Programmering v 39
Måndag:
A/ for time
start @ 00.00 150/120 cal row
E2M 5 kipp hspu + 15 DU
start @ 20.00 100/80cal AB
E2M 3 pc 65-70% 1rm + 5/3 c2b or 7/5 pu/ring row
TC. 20 min
Tisdag:
A/ E2M x 5 2 cleans + 1 jerk
@60-70-70-80-80 %
B/ E2M x 5 backsquat
3r @ 60-70-70-80-80
C/ 10 x 1 min on 30 sec off ( 5 rounds off each)
1. AB for cal
2. row for cal
Onsdag
A/ e90s x 8 Bench press
4-5r @80-85%
B/ alt emotm x 10
1. 1-2 bmu or hip to bar or 3-4 beat swing
2. 30-40 sec flr
C/ for time in teams of 2
20 rounds (10 each)
150 m row
5 gto 60/40
5 burpee o bar
Torsdag:
A/ alt x 16 (4 of each)
strenght stimuli and active rest
1. 6-8 strict chin-ups rt: AB
2. 6-8 ring-dips rt: row strapless and damper @0
3. 4/4 windmill rt: ski-erg
4.4/4-6/6 pistols rt: shuttle-runs
Fredag: team of 2
heavy challenge 300
25 strict pull-ups
50 deadlift 110/80
50 ring-dips/ ring push-ups
50 box-jump 70/60
50 floorwipers 60/40 ( one rep is left and right )
50 KB clean & press or snatch 24/16
25 strict pull-ups
Lördag:
A/ E2M x 5 1 behind neck pp + 1 Ohs
@60-70-80-80-85 % 1 rm bnpp
B/ E2M x 4
3 snatch deadlift from plate @ 85-90 1 rm snatch
C/ for time :
100 rounds shuttle-runs ( 10m )
E2M 6 Ohs + 10 v-ups
Söndag:
A/ emotm 6 min
1. Shoulder opener 30 sec
2. Reverse flies x 10
B/ emotm for 24 min
1. 6/6 alt Front rack lunges
2. 30 DU + 6 c2b
3. 6 box jump over + 3/3 DB snatch