Programmering v 49
Måndag:
A/e90s x 10 @85-90% effort
2 rounds of bearcomplex ( 1 round = powerclean+push-press+to backsquat + push-press bn + to front)
K/T for quality and form before intensity
B/ 4 rounds
30 sec hollow
5 v-ups
10 hollow rock
rest 1 min
Tisdag:
A/ 3x 10 AMRAP 4 min rest between
13-8-5 Thrusters 35/25 + burpees K/T KB Thrusters +burpee
35 DU between completed rounds and skills
B/ 5 GTO 50/35 K/T 5 push-press
8 pull-ups
13 push-ups
21 Air-squat
C/ 8 front squat K/T 5 front squat 5-10 kg
13 t2b
13/8 AB
Onsdag:
A/ 5×5 deadlift @31X1 70-80% 1 rm
B/ 3 rounds ran
30 m farmers carry
5/5 windmill
8/8 crock row
C/ AMRAP 6 min
10/10 pallof press
10 m strict bear crawl
Torsdag:
A/ snatch technic
complex x 5 set rest 1-2 min rest
1 push-press
1 snatch balance
1 Ohs
B/ 15 x 1 min on 30 sec off
b1. burpees to target
b2. skierg for cal
b3. KB push-ups to squat clean thrusters
Fredag: team of 2
10 min AMRAP
6 deadlift 90-80/60-50 ( KB deadlift)
9 synk burpee o bar
12 pull-ups
50 DU between rounds
2 min rest
50-40-30-20-10
goblet squat+ KBS 32/24 K/T rkbs
2 min rest
50 wb K/T 50 wb
20 hang clean 70/45 6 hang clean ( 3 each )
50 wb 50 wb
15 hang clean 6 hang clean
50 wb 50 wb
10 hang clean 6 hang clean
Lördag:
A/esb within 8 min 3 rm hang snatch
B/ 3 rft K/T
30 pull-ups 30 ring row
20 cal row/14 cal AB 20 cal row/14 cal AB
20 m sandbag carry 60/40 20 m sandbag/wb carry
20 t2b 20 V-ups
20 cal row/14 cal AB 20 cal row/14 cal AB
30 m sandbag carry 30 m sandbag/wb carry
10 c2b 20 jumping pull-ups
20 cal row/14 cal AB 20 cal row/14 cal AB
40 m sandbag carry 40 m sandbag carry
Söndag:
A/ 3x 7 back squat
B/ alt emotm x 12
b1. 8-10 ring push-ups
b2.10-12/10-12 alt front rack lunges
b3. 2-3 broadjumps
C/ for 10 min est TGU 1 rm left/right arm both side within 90 sec.