Vecka 49

Tisdag 19.00-20.00
Stegrande 3or touch and go powercleans

Max antal reps/ övning:
2min pushpress 20/40
2min Powerclean 40/60
2min pullups
2min backsquat 40/60
2min deadlift 60/80

Vila 1min mellan varje övning

Torsdag 18.00-19.00
5x5 snatch deadlift
5x5 snatch pull

3varv:
500m rodd 10 pushups
15 kettlebellswing

Fredag 16.00-17.00

På tid:
50 kalorier rodd
50 HSPU (alt pushpress 40/25)
50 Boxjumps
50 Pushups
50 Thrusters 40/25 kg
50 Pullups
50 Sumo high pull deadlift 40/25 kg
50 DU

Söndag 15.00-16.00

Astrum goes Nordic! "I go, you go!"
AMRAP 32 min

20 sec HSPU / Armhävning med bensträck mot vägg
20 reps airsquats
20 reps lunges
200 m rodd
(1 runda innan byte)

12 min roddstafett
Varannan minut


 

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