V 39

Måndag

Metcon express 06.30

8 min x 2 ( vila 3 min)
1)
15/12 cal rodd
5/5 suitcase kb deadlift
4 längder suitcase walk ( alternera arm)
Vila 3 min
2)
15/12 cal AB
5 Dumbell deadlift (Dubbla hantlar)
4 Dumbell hang powerclean (Dubbla hantlar)
3 Dumbell shoulder to overhead (Dubbla hantlar)

Ordinarie pass:

A) EMOM 8 min - 3 position clean
High hang power clean - hang powerclean - powerclean @60-65%

B) Banded pull through - 15 x 2 set (vila 1-2 min)

Teknik: handstand pushup (Extraarbete wod75)

C)
(2 x 8 min vila 2 min)
1) 15/12 kalorier rodd
5/5 suitcase KB deadlift
4 längder one arm front rack walk (alternera)

2) 15/12 kalorier Ab
5 deadlift (dubbla hantlar)
4 hangpowerclean (dubbla hantlar)
3 shoulder to overhead (dubbla hantlar)

Tisdag

A1) Bulgarian splitsquats 6/6
A2) Single arm DB floorpress 6/6 x
4 set 2 min vila

Accessory: Banded hamstrings curl 15 x 3 set (1-2 min vila)

2 min x 4 stationer (1 min vila)
1)
10/8 DB snatch
8 DB lateral burpees

2) 10 KB Svingar
10 amerikanska situps

3) 10 alternerande utfallssteg
10 box jumps

4) 8/6 cal rodd
10-15 airsquats

Onsdag

Metcon express 06.30

EMOM 25 min

1) 40 sek rodd
2) 20-40 sek farmerswalk
3) 20-40 sek KB facing burpees
4) 20-40 sek amerikanska situps
5) vila

Ordinarie pass:

A) EMOM 10 MIN
1 snatch deadlift + 1 power snatch @70"%

B) 6 min amrap x 2 (2 min vila)
1) 10-9-8-7-6-5-4-3-2-1
DB hang clean and jerk (22.5/15 kg)
2 längder farmers walk

2) 1-2-3-4-5-6-7-8-9-10
Deadlift
Burpee box jump

Accessory:
10 reverse hypers
10 good mornings (banded)
vila 1 min x 2-3 set

PAR-INTERVALLER 20:00

A) EMOM 10 MIN
1 snatch deadlift + 1 power snatch @70"%

B) Par-intervaller (Ni jobbar 2 och 2)
For time, I go- you go:
10 varv (5 var):

6 Toes to bar/ Knees to elbow/sit ups
6 Clean and jerk (50/35)
6 Lateral Burpees over bar

8 varv (4 var):
6 Pull ups/Ring rodd
6 Squat cleans (50/35)
6 lateral burpees over bar

6 varv (3 var):
6 Thrusters (50/35)
300 m rodd

Timecap 20min.

Torsdag

Basstyrka:
A1)
Knäböj "squat-waves": 5-4-3-2 reps x2

A2) Boxböj 3x4-6 med tyngsta 2:an från A1

B) 10min Amrap med kvalité:
10 alt. Utfall i frontrack
2 längder tung Farmers carry

Ordinarie pass:

A1) Backsquat x 10 @ 65-70%
A2) 10 airsquats tempo @3030
3 set (2-3 min vila)

B) Accessory: Banded glute bridge 15 reps x 3 set
( vila 1 min)

C) 6 min x 2 set (2 min vila)
1) 20/15 cal row
5/5 one arm kb frontsquat

2) 15/10 cal AB
5/5 one arm overhead reverse lunge

Fredag

A1) Single Leg Romanian Deadlift 6x6-8/6-8 @20X1,
vila 30-60 sek
A2) Prone Row 3x12-15 @20X1
x 3 set

OPEN 18.2
1-2-3-4-5-6-7-8-9-10
Double DB frontsquat
bar facing burpees

1 RM clean/powerclean

Time cap: 12-15 min

Lördag

Lisas inspirationspass:
Team på 2:
10 wallclimbs
9 rundor: 7 squat/powerclean + 8 burpee boxjump
8 wallclimbs
7 rundor: 5 hspu/pushups + 10 airsquats + 8 pullups
6 wallclimbs
5 rundor: 12 dl + 9 hpc + 6 stoh (skivstång)
4 wallclimbs
3 rundor: 400 m + 21 kb svingar
2 wallclimbs
1 runda: 100 wallballs

Henrik LundholmComment