Vecka 6

Måndag kl 18.00-19.00

Stegra upp i komplexet:
1 Power clean + 1 Hang power clean

15min AMRAP:
By in: 500m rodd

5 HSPU
10 TTB
15 KB- swing 32-24/24-16
20 Airsquats

Cash out: 500m rodd (efter 15min)

Tisdag kl 18.00-19.00

EMOM 16min:
3 Front squat
30 s Hollow hold
5/ben Box step up med KB
30s rotationsplanka

”Hammer”
5 power clean 60/42,5
10 front squat
5 jerk
20 pull ups
1,5min vila

Onsdag kl 19.00-20.00

5-10min:
Teknikträning ropeclimbs och DU

Deadlift 2-2-2-2-2
Sumo deadlift 5-5-5

For time:
”Randy”
75 Power snatch

Torsdag kl 19.00-20.00

EMOM 16min:
5 Sittande axelpress
8 Stångrodd
5-10 Smala armhävningar (med gummiband)
5 Strikt pull up

20min AMRAP i par:
By in: 100 wallballs
20 ringdips/ Push ups
20 Burpee boxjump
40 KB/DB-snatch
40 Lunges med KB/DB

Fredag kl 11.00-12.00

3or TNG squat Snatch

”open 16.2”
AMRAP

Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans 60/35

If completed before 4 minutes, continue until 8 minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans 85/52,5

If completed before 8 minutes, continue until 12 minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans 100/65

 If completed before 12 minutes, continue until 16 minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans 125/80

 Lördag kl 10.00

150 partner situps

3varv:
20 Goblet squat
20 Pull ups

100 Partner Deadlift 150/100kg

3varv:
30 Wallballs
30 Push ups

50 Partner squats med viktplatta

1600m rodd

Henrik LundholmComment