Vecka 11

Måndag

(På 75 min pass: Teknik Muscle ups/ alt pull ups)

Stegrande 2 or Squat Snatch

Deadlift 10-8-6

For time:
40 kcal rodd
20 DB burpee deadlift (2 DB)
20 TTB/ Situps
40 Kcal Rodd
20 alt DB snatches
20 Burpee over DB
40 kcal rodd
Timecap 15 min.

Tisdag

Funktionell styrka:

A1) Strikt press
3:or @21X2. Öka vikt varje set. Vila 30 sek.

A2) DB Single Arm Komplex:
4 Push Press
3 Push Jerk
2 Split Jerk
Vila 2 min x 4 varv.

B) 15–20 min:
10 Snow Angels
6/arm Turkish Situps med KB
6/arm sittande KB press
15/sida sidoplanka
10 Depth Push Ups
20 Leg Lift over KB  
4 Supinerade pullups @31X3


Onsdag

Metcon Express kl 6.30:
EMOM 24min:
1. DU, alt box step ups
2. Kcal AB
3. Kcal Rodd
4. Vila

Konditionspass kl 17.00:

Ordinarie pass:

OTM 4min
4 Thrusters

Vila 2min

OTM 4min
3 Squat cleans

Vila 2min

OTM 4min
2 Front squats


For time, I par, dela repsen hur ni vill:
30 BarFacing Burpees

30-20-10
Kcal rodd
Thrusters 42,5/30kg

30 Pull ups

30-20-10
Kcal rodd
Power clean and jerk

30 Bar-Facing Burpees


Torsdag


EMOM 16 min.
2 Rope climb
6/ben Box-pistols
6/arm Hantelrodd
2/arm Turkish getups

AMRAP 8 min:
15 KB-swing
12 Boxjump overs
9 Box push ups

Rörlighet om tid finns

Fredag

Open 19.4

Lördag

I par:
30 Power cleans
40 STOH
50 deadlift
3 varv synkad cindy (5 pull ups, 10 push ups 15 airsquats)
20 Power cleans
30 STOH
40 deadlift
2 varv synkad cindy (5 pull ups, 10 push ups 15 airsquats)
10 Power cleans
20 STOH
30 deadlift
1 varv synkad cindy (5 pull ups, 10 push ups 15 airsquats)


Henrik LundholmComment