Vecka 7

Måndag

Teknik gymnastik:
DU och HSPU


Ordinarie pass:

15 min att stegra: 1or Squat Snatch

OTM 6 min:
10-20 DU + 3-5 strikt pull up

Vila 2min

OTM 5 min:
5 Burpees + AMRP DB/KB thrusters (jobba i ca 40-45s tot)

Vila 2min:

4 min AMRAP:
1-2-3-4-5 osv
Devils press
CTB/Pull ups/Ringrodd

Tisdag

Funktionell styrka:

A1) Sittande strikt press
4:or @32X2. Vila 30 sek.

A2) Single Arm DB Pushpress
8 reps/arm. Vila 2 min x 3 varv.

B) Komplex:
6 Single Arm Row – Hö
6 Single Arm Row – Vä
30 Ballistic Row
Vila 2 min x 3 varv


C) EMOMx18
1. 16 DB Renegade Row, knän 90°
2. 5 Supinerade pullups @32X2
3. 20 Landmine Obliques Twist
4. 8-12 Ring Push Ups
5. 16-20 Plank to top of Pushup
6. 10 Trap 3 Raise


Onsdag

Metcon express kl 6.30:

EMOM 25min:
1. Kcal AB
2. 20 Airsquats
3. Kcal rodd
4. 10 + 1 burpees
5. vila


Konditionspass kl 17.30:
Roddintervaller

Ordinarie pass:

OTM 8 min
1 Squat clean + 1 Front squat


I par, ni gör vartannat varv:
AMRAP 15 min:
3 Power Clean
3 Front Squat
3 Push Press
3 Back Squat
3 Push Press

Torsdag

Teknik olympisk lyftning: Jerk

Ordinarie pass:

Deadlift: 3-3-3-3-3

“Open 17.1”

For Time

10 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

Time Cap: 20 minutes

Fredag

Max reps/övning (EMOM 26min)
2 varv:
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges
1 min Mountain Climbers
1 min Wall Balls (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Wall Sit
1 min Plank Hold

Lördag

Person 1: 1500m rodd
Person 2: AMRAP: 10 Deadlift, 10 Boxjumps, 10 TTB
Vila 1 min
Person 2: 1500m rodd
Person 1: AMRAP: 10 Deadlift, 10 Boxjumps, 10 TTB

Vila 3 min

Person 1: 1000m m rodd
Person 2: AMRAP: 3 Hang clean, 3 front squats, 6 lateral burpees
Vila 1 min
Person 2: 1000m m rodd
Person 1: AMRAP: 3 Hang clean, 3 front squats, 6 lateral burpees

Henrik LundholmComment