Vecka 40

Måndag

Gymnastikpass: fokus butterfly pull ups/Ctb och HSPU

ordinarie pass:

Front squats: 3-3-3-2-2 (65%, 70 %, 75%, 80%, 85%)

Bulgarian split squats 3x5/ben

3x4min Amraps 1,5 min vila mellan varje.
Amrap 4 min
10 burpees
10 oh Lunges m medball
10 wallballs

Amrap 4min
50-100 double unders, alt 100 singel (får ta Max 2min)
Max kcal rodd

Amrap 4min:
10 Db/KB snatch
10 goblet/db squats
10 situps


Tisdag


Funktionell styrka

A1) Close Grip Bench Press
3-4 reps @42X1 tempo. Vila 60 sek.

A2) KB-situps
10-12 reps. Vila 90 sek x 3 varv.

B1) Glute Bridge DB/KB Alternerande Bench Press
4-6 reps/arm. Vila 60 sek.

B2) Landmine Obliques Twist
6-8/sida. Vila 90 sek x 3 varv.

C) 3 varv av:  
4 strikta pullups
5/arm Windmills
20 sek Wall Facing Handstand Hold
10 Diamond Pushups
20-30 sek Ring Hold on Top/Tuck L-sit


Metcon express

2varv:
30/20 Cal. Row
30 Fällkniv
30/20 Assault bike
30 Push ups
30/20 Cal rodd
30 Box Jump Over
vila 3min mellan varven


Onsdag


OTM 10min: (lyft varannan min, alltså 5set):
2 Clean pull + 1 Hang power clean + 1 squat clean

OTM 4min:
4/ben one leg deadlift


Amrap 8min:
5 Power clean
5 Pull ups
5 Hang clean
5 Frontsquat

Rörlighet om tid finns.

Torsdag


Konditionspass kl 17.00: visas på plats

Ordinarie pass:

Höga boxhopp 3-3-2-2-1-1
Strikt Axelpress 4-4-3-3-2-2


Amrap 18 min:
I par, person 1 gör 2-2-2, sen gör person 2, 2-2-2 osv.. öka med 2 reps varje varv

2 Push Presses
2 Toes to Bar
2 Box Jump Overs

4 Push Presses
4 Toes to Bar
4 Box Jump Overs

6-6-6 osv..

Fredag


1 snatch deadlift + 1 snatch pull + 1 Hang snatch + 1 ohs


“Philip petti”

For Time
20 Thrusters 50/35
20 Burpees
20 Cleans
20 Sit-Ups
20 Shoulder-to-Overheads
20 Push-Ups
20 Overhead Squats
20 Handstand Push-Ups
20 Front Squats
20 Air Squats

Lördag

i par:
5 varv:
50 kcal rodd
40 wallballs
30 Situps
20 burpees
10 deadlift

Henrik LundholmComment