Vecka 26

Måndag

EMOMx24;
10-15 kcal rodd
16 Cross Body Walking Lunges
10-15 kcal AB/8-12 kcal Ski-Erg
10-15 Push Ups
30-40sek löpning
16 Death March

Magcirkel 3 varv;
10/sida KB Suitcase
16 KB Dead Bug
15sek/sida sidoplanka
20-30sek L-sit Flutter Kicks

* Stretching vid mån av tid

Tisdag

OTM 12min:
1 power snatch + 1 hang squat snatch
Min 1-3: stegra från 60, 65, 70% av 1RM
min 4: vila
Min 5-7: 70,75,80%
Min 8 vila
Min 9-12: 1 squat snatch (90-100%)

3varv:
1min: Thrusters 35/25
1min: Pull ups
1min: Power snatch
1min: Burpees
1min: vila

Onsdag

Deadlift 4-3-2-1

OTM 5min:
3 Deadlift (på ca 70% av 1RM)
Max rep HSPU resten av minuten.

For time:
21-15-9
KB-swing
Goblet squat
TTB


Torsdag

Frontsquat 3-3-3-3
KB/DB strikt shoulder press 6/armx4
KB/DB rodd 8/arm x4

6varv (3var):
200m rodd
10 Powerclean 50/35
10 Boxjumpover
10 Lunges


Fredag

Clean and jerk


For Time
25 Kcal Rodd
25 OHS (42.5/30 kg)
25 DU
25 Bar Over Burpees
25 Double-Unders
25 Push Presses (42.5/30 kg)
25 Double-Unders
25 CTB
25 Kcal rodd


Lördag

i par:
For time:
400m löpning (båda springer)
30 Squat clean 50/35
20 Situps
10 Synkade push ups
400m löpning
30 hang clean
20 Situps
10 synkade push ups
400m löpning
30 Front squats
20 Situps
10 Synkade push ups
400m löpning
30 SDHP
20 Situps
10 Synkade Push ups

 

Henrik LundholmComment