Vecka 14

Tisdag kl 18.00-19.00

Push press 3-3-3-3
Supinerad pull up 3x5
Push ups i ringar 3x10

Buy-In:
100 Air Squats

40-30-20-10 Reps

Wall Balls
Kettlebell Swings (24/16 kg)
Situps

Buy-Out:
100 double unders


Onsdag kl 19.00-20.00

OTM 10min:
1 Snatch var 30e sek (på ca 70% av 1 RM)

Teknikträning HSPU

12min AMRAP:
3 HSPU
6 Snatch 50-40/35-30
8 TTB
10 Boxjump over

Torsdag kl 19.00-20.00

Backsquat 3-3-3-3-3

8 varv (4 var)
8 Thrusters 40/25
8 Pull ups
8 Burpees

vila 5-10min

10x1min rodd (Ni ror varannan min, Totalt antal kcal räknas)


Fredag kl 11.00-12.00

Deadlift 5-5-5-5-5

Adam Brown
2 Rounds For Time
24 Deadlifts 135/92,5
24 Box Jumps
24 Wall Balls
24 Bench Press 85/55
24 Box Jumps
24 Wall Balls
24 Cleans 65/45


Lördag kl 10.00-12.00

I par:

For Time
40 Double Unders
40 Cal Row
40 Pull Ups
40 Push-Ups
40 Toe To Bar
40 Double Unders
40 Cal Row
40 Wall Balls
40 Kb Swing 24/16
40 Hang Power Clean And Press (Push Press/Push Jerk) 50/35
40 Double-Unders
40 Cal Row
40 Burpees Box Jumps Over
40 Barbell Walking Lunges                        

Henrik LundholmComment