Programmering v 41

Programmering v 41 Måndag: A/5 x 6r front squat rest 2 min between  B/ alt 6 set 2 min on 2 min off b1.300/250 m row rt: burpee over erg b2. 40 sec skierg rt: wb Tisdag: A/ warm-up 3x3 drop to split jerk ( focus footwork) B/ 5x3 jerk @75-80% rest 2 min between C/ for time: 10 squat clean 60/40 20 pull-ups 30 hr push-ups 40 rkbs 32/24 50 cal row or 35 cal ab 40 rkbs 30 hr push-ups 20 20 pull-ups 10 squat clean Onsdag: A/ e90s x 8  2r high hang snatch @80% B/ 3x8/8 … [Läs mer...]

Programmering v 40

Programmering v 40 måndag. A/ e90s x 8 1 ohs built load over time B/ 12 deadlift 130/90 (skaled version: load under 100/75 double deadlift rep)      40 wb     9 deadlift      30 wb     6 deadlift      20 wb     3 deadlift      10 wb tisdag: A/ 3 x 3 set of musle clean ran B/ e2m x 6 2 r high hang clean @70% 1rm C/ e3m x 5 6 fsq @70 % Onsdag: A/ Bamboo press x 5  10 sec oh hold last … [Läs mer...]

Programmering v 39

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 … [Läs mer...]

Programmering v 38

Programmering v 38 Måndag A/Ohs e2m x 5 3r @60-70-70-75-75 % B/ e2m x 4  6 goodmornings @2021 controlled tempo C/ 15 min amrap team of 2 partner 1.  8/8 frontrack squat with kb 2x 20-24/12-16  12 kb push-press 8 kb hang cleans partner 2. slow shuttle run Tisdag: A/ 1 RM within 12 min 1 power clean,1 front squat, 1split jerk B/emotm for 20 min b1. 6-10 strict dips @2020 b2. 8 strict c2b @2020 b3. 3-5 high box-jump b4. rest Onsdag A/ aerobt multi workout 3x 12 … [Läs mer...]

Programmering v 37

Programmering v 37 Måndag A/ e2mx 5  2r snatch @60-70-80-80-85% B/ e2m x6 front squat 2r @60-70-80-85-90-90 C/ emotm x 9 c1.1/1 tgu c2.10-12 v-ups c3.12-15 push-ups Tisdag 2x 15 min  A/ emotm 15 min 10-14 wb 10/8 skierg 8-12 t2b B/ team of 2 (20 rounds) one round each 8/6 cal ab 10 hpc 45/30 5 burpee o bar Onsdag A/ e2m x 5  2 clean + 2 jerk @60% 2 clean + 2 jerk @70 2 clean + 2 jerk @80 2 clean + 1 jerk @85 1 clean + 1 jerk @90 B/ e2m x 4 2 clean high pull … [Läs mer...]

Programmering v 36

Programmering v 36 Måndag: A/e2m x 5  3 power snatch + 3 ohs @60-65-65-70-70 B/ Front squat e2m x 5 4 r @60-70-70-80 -80 C/ goat training practise  Double unders, Hs walk/stand, pistols. Tisdag: A/ 3 x11 min 3 min rest between alt emotm 3 of each and then 2 min burpees a1. 8-10 t2b a2. 9-11/8-10 cal ab a3. 6-9 over and under pvc pipe (hurdle) 60 cm B/ 12 u.b push-press     18/16 cal row C/ 1000 m run then: 5 rounds: 6 strict pull-ups, 9 push-ups, 12 goblet … [Läs mer...]

Programmering v 35

Programmering v 35 Måndag A/ 3x 2 min on 2 min off 1 min for transition .Do all 3 set first before rotate a1. 7 thrusters 7 lat burpees 80-90% effort. a2. 8/6 cal ab 8 heavy wb a3. 5 fsq 5 deadlift 5 stoh Tisdag A/e2m x 5 back squat set1. 4r @60% set2. 4r @70% set3. 3r @80% set4. 3r @80% set5. 3r @80% B/e90s x 20 b1. 1-2 strict mu or 4-6 strict c2b b2. 10m x 2 kb oh walk ( 10 m left 10m right arm ) b3. 4-6 hspu Onsdag A/ Technique clean B/10 min est 1rm 1 squat clean 1 power … [Läs mer...]

Programmering v 34

Programmering v 34 Måndag A/ alt e90s x 24 a1. 25 m sleddrag 70/50 a2. 3-5 kick-up to hs + 5-10 sec hold a3. 10 romanian deadlift @heavyish a4. 12/10 cal ab Tisdag A/ 5x3 hangpower snatch 60-65-65-70-70-70 % 1rm B/ e3mx 4 backsquat set 1. 3r @60% set 2. 3r @ 70 set 3. 3r @80 set 4. 2 @85 C/ 10 min mobility goats Onsdag A/ 5x5 seated strict press from rack B/ alt e90s x 15  b1. 8-10 strict ringdips b2. 8-10 strict chin-up  b3. 8-10/8-10 kb row C/ if time over  Do 7 … [Läs mer...]

Programmering v 33

Programmering v 33 Måndag: A/ 3x 2-3 r front squat @90+ % 1rm  B/ 3x 6-8 r front squat @45-60% 1 rm C/ every 5 min for 20 min 400m run 4 strict pull-ups 12 kbs 32/24 16 DU Tisdag A/e2m x 10 start @45-50% 2 muscle snatch 2 hang p snatch 2 ohs B/ 10 min amrap (gärna ub) 5 ub. hspu or 5 push-ups 4 ub.strict pull_ups or 7 ring row 3 ub. snatch 60/40 or 9 kbs 32/24 Onsdag A/ e90sx 10 ( 5 of each) a1. 5 tng push-jerk or push-press a2. 30-40s passive hang B/ 16 min amrap in team one … [Läs mer...]

Programmering v 32

Programmering v 32 Måndag: A/e90s x 6  3-4 one half hbbs + 2 full ( 3-4 from parallell to below) B/ e90s x 6 8-10nbarbell row 8-12 controlled push-ups on kb C/ 12 min amrap 8/8 plank hip circle 50 + 50 one arm farmes carry 50 m prowler push 60/40 Tisdag: A/ alt emotm 21 min 1.6-8 kb thrusters 2. 14/12 cal row 3. 12-14 box-jump B/ 21 min amrap 9 ohs 5 strict chin-ups 30 m walking lunges  Onsdag: A/ alt emotm for 21 min a1. 1 controlled clean deadlift to above … [Läs mer...]