Vecka 49

Måndag

Teknik gymnastik: Ropeclimb och pull ups

Ordinarie pass:
Stegra upp till 1 Rm i komplexet:
1 Hang Power Cleans + 1 hang squat clean + 2 front squat

For time:
On the 0:00…

15-12-9:
Front Squats 35/25
Lateral Burpees over bar

On the 4:00…
12-9-6:
Front Squats 50/35
Burpee Box Jumps

On the 8:00…
9-6-3:
Front Squats 60/45
Burpee Box Jump Overs



Tisdag


Funktionell stryka:
A1) Close Grip Bench Press
3-5 reps @32X1. Vila 30 sek

A2) DB Alternating Floor Press
6-8 reps/arm. Vila 2-3 min mellan set x3 varv.

B) EMOMx18
1. 20 ”Stir the pot” Pilatesboll
2. 8 Sittande (på box) strikta pressar
3. 20 Plank Drags
4. 8-12 Ring Push Ups
5. 8-12 KB Situps
6. 30-40 sek L-sit Flutter Kicks

Metcon express

EMOM 18 min:
8-15 Kcal assault bike
2 rope climbs
12 Push press
8-15 kcal assault bike
8 Power snatch

Onsdag

OLY teknik:
Snatch balance , snatch press

Ordinare pass:

OTM 12 min:
Min 0-3: 1 snatch pull + 1 hang squat snatch + 1 squat snatch
Min 4: vila
Min 5-7: 2 squat snatch
Min 8: vila
Min 9-11: 1 squat snatch

Deadlift 5-4-3-2 (75-85-95-100 % av 1 RM)

AMRAP 7 min:
30 DU
16 DB/Kb snatch
9 TTB


Torsdag


Backsquats 4x4 med tempo 32X1 (ca 70 % av 1 RM)

OTM 6 min:
3-6 Ringdips (alt box dips) + 3-6 strikta supinerade pull ups

For time:
10 varv (i par, ni kör vartannat varv):
15 Wall balls
9 Pull ups
200m rodd

Fredag

EMOM 12 min:
6/arm knästående Kb press (KB upp och ner)
16 Hängande Kb rodd alternerande hand

Buy in:50 kcal rodd/40 kcal AB

5 varv:
7 HSPU / 10 push ups
20 Fr Lunges med KB alt DB (2st)
7 Double Hang DB/KB Clean

Cash out: 50 kcal rodd/40 kcal AB


Lördag


Team om 2
Ca 50/35kg

AMRAP 7 min:
50 Power clean
50 hang clean
AMRAP Deadlifts

Vila 3 min

AMRAP 7 min:
50 Bench Press
50 Push press
AMRAP Jerks

Vila 3 min

AMRAP 7 min:
50 Front squats
50 Back squats
AMRAP Over head squats

Henrik LundholmComment