Vecka 33

Måndag

3 varv; Styrka, ej på tid
8/ben Box Pistol Squats (med KB)
4-6 Bar Elevator Dips
6/ben Single Leg Good Morning
5-8 strikta chins (3 sek hålla emot ner)

EMOMx18;
40 sek rodd
10 DB Thrusters
40 sek Ski-Erg/Assualt Bike
16 Death March
40 sek löpning (rodd vid regn)
16 KB Overhead Walking Lunges


Tisdag

OTM 10min:
1 powersnatch + 1 hang power snatch


2min AMRAP:
5 burpee boxjump over
10 Power snatch 35/25kg

2min vila

2min AMRAP:
5 burpee boxjump over
10 SDHP

2min vila

2min AMRAP:
5 burpee boxjump over
10 Push press

Onsdag

Teknikträning HSPU

OTM 8 min:
3-10 HSPU
30s DU

”Grace”
For time:
30 clean and jerk

Not for time:
3varv
15 fällkniv
30s/sida sidoplanka (Star plank om man villa)


Torsdag

Backsquats 2-2-2-2

Fight gone bad:
3varv, max rep räknas.
1min: Wallballs
1 min: SDHP
1min: Boxjump
1min: Push pess
1min : Kcal rodd

Fredag

Deadlift 5-4-3-2-1

“Judah Maccabee”
8 Rounds for Time
8 Hang Power Cleans 42,5/30kg
8 Front Squats
8 Push Presses
8 Burpees
8 Pull-Ups
8 Dips
8 Box Jumps
8 Sit-Ups
Timecap 25min.

Lördag

”Sasquatch”
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row + 30 Toes to Bar (samtidigt som ni jobbar med clean and jerk)

Vikten ökar var 50e Reps:
Weight 1: 20/15
Weight 2: 50/35
Weight 3: 55/40
Weight 4: 60/45
Weight 5: 70/50

Henrik LundholmComment