Vecka 38

Måndag


OTM 6 min:
1 squat clean + 1 hang squat clean

2min vila

OTM 3 min:
1 Power clean + 4 Front squat (på ca 65% av 1RM front squat)

AMRAP 5min
20 DB-snatch
15 Boxjump over
10 TTB

1,5 min vila

AMRAP 4 min:
16 DB-snatch
12 Boxjump over
8 TTB

1min vila

AMRAP 3min:
12 DB-snatch
8 Boxjump over
6 TTB

Gymnastikpass: fokus butterfly pull ups



Tisdag


A1) Sittande strikta axelpressar
5 reps @32X2 tempo. Vila 45 sek.

A2) Viktad planka
30-45 sek. Vila 45 sek.

A3) Facepulls med gummiband
10 reps. Vila 90 sek x3 varv.

B) Strikta chins
6-8 reps @30X2 tempo x3. Vila 2min mellan set.

C) 10 à 1 av; Styrka, ej på tid. Noggrant utförande!
Archer Ringrodd
V-ups
HSPU/ push ups

*Efter varje avklarat varv, 15m Single Arm Farmers Walk Carry (byt arm efter hälften) innan ni påbörjar nytt varv.


Metcon express:

AMRAP 15min:
15 kcal Rodd
10 Target burpees
5/arm DB/KB - hang clean and jerk 22,5/15kg


Onsdag


Teknik Rope climb

10-10-10  Deadlift

EMOM 12 min:
1 Ropeclimb
4/ben one leg deadlift
10-40 DU
30s Superman hold

For time:
50  Burpees
(3 pull ups varje min, starta med 3 pull ups)

OLY-pass: Tema Snatch

Stegrande vikt 2 or Power snatch

EMOM 6 min:

3 Power Snatch 85 %


Torsdag


EMOM 8 min:
8 Front rack lunges
3 Push press


8 varv (4 var):
12 KB-swing
10 wallballs
8 Push ups
200m rodd

Fredag


Stegra upp i komplexet:
1 clean + 1 hang squat clean + 1 Front squat + 1 jerk

AMRAP 5 min ( 0:00-5:00)

5 CTB
5 Squat Cleans 50/35
5 Box Jumps

Sen: 5 Min ( 5:00-10:00) att etablera:
Max Load Complex of
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk


Sen, For Time (10:00- … ):
18-12-6 Repetitions of
Deadlifts 100/70
Handstand Push-Ups

Lördag

Team “The Don”
For Time: dela repsen hur ni vill inom paret.
66 Deadlifts 50/35
66 Box Jump
66 Kettlebell swings 24/16
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters 20/15kg
66 Wall Balls
66 Burpees
66 Double-Unders

Henrik LundholmComment