Vecka 2

 

Måndag kl 17.00-18.00 och 19.00-20.00

OTM 12 min:
1. 3 Frontsquat
2. 12 steg Utfallsgång med KB
3. 8 Push ups

12 min Amrap
4 Pushups
6 Burpeeboxjump
12 DB/KB-Snatch

Tisdag kl 16.30-17.00

Teknikpass, idag fokus Double unders och pull ups/CTB


Tisdag kl 17.00-18.00 och 19.00-20.00

Emom 8 min: 2 Cluster

Start var 10e min:
1.
30 Clean and jerk 42,5/30kg

2.
21-15-9
Thursters 35/25kg
Ring rodd

Onsdag kl 18.00-19.00
OTM 10 min:
Min 1. 5 Deadlift
Min 2: Teknik T2b

10 Min Amrap:
10 Kcal Rodd
10 Situps
10 Pushups
10 KB-swing 24/16

Torsdag kl 18.00-19.00

Otm 10 min
1.   5 strikta Pull ups
2.  10  V-ups (fällkniv)

I par:
30 Box Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings 24/16
30 Lunges
30 Knees-to-Elbows
30 Push Press 35/25
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double-Unders

Fredag kl 16.00-17.00

Teknikträning snatch

EMOM 6min:
1 Snatch pull + 1 hang snatch


For as long as possible complete in 3 minutes

From 0:00-3:00, 2 rounds of:
6 Front squats 35/25
6 K2E

 

From 3:00-6:00, 2 rounds of:
8 Front squats 35/25
8 K2E

From 6:00-9:00, 2 rounds of:
10 Front squats 35/25
10 K2E

Follow the pattern until you fail to complete both rounds.

Lördag 10.00-11.00

Team om 2:
1200m rodd
60 Front squat 50/35
40 KB swing 24/16
20 Bar push ups
1000m rodd
50 back squats
40 KB-swing
20 bar push ups
800m rodd
40 OHS
40 KB-swing
20 bar push ups
600m rodd

Henrik LundholmComment