Vecka 6

Måndag kl 17.00-18.00 och 19.00-20.00

Teknikgenomgång clean

OTM 8min:
1 Power clean + 1 Hang power clean

12min AMRAP:
By in: 500m rodd

5 push ups (HSPU om man vill)
5 K2E
15 KB- swing 32-24/24-16
15 Airsquats

Cash out: 500m rodd (efter 12min)

Tisdag kl 16.30
Teknikträning snatch

Tisdag kl 17.00-18.00 och 19.00-20.00


EMOM 16min:
3 Front squat
30 s Hollow hold
5/ben Box step up med KB
30s rotationsplanka

4varv:
5 power clean 50/35
5 front squat
5 jerk
5 pull ups
1 min vila

Onsdag kl 18.00-19.00

15 min:
Teknikträning ropeclimbs och DU

Deadlift 2-2-2-2-2

For time:
”Randy”
75 Power snatch

Torsdag kl 19.00-20.00

EMOM 16min:
5 Sittande axelpress
8 Stångrodd
5-10 Smala armhävningar
5 Strikt pull up (med gummiband)

15 min AMRAP i par:
Buy in: 70 wallballs
15  Push ups
15 Burpee boxjump
30 KB/DB-snatch
30 Lunges med KB/DB

Fredag kl 11.00-12.00

OTM 8min:
3 power Snatch

”open 16.2”
In 4min:

10 Toes-to-Bars/ K2E
25 Double-Unders/ 50 singel unders
15 Squat Cleans 45/25

If completed before 4 minutes, continue until 8 minutes:
10 Toes-to-Bars/ K2E
25 Double-Unders/ 50 singel unders
13 Squat Cleans 50/35

If completed before 8 minutes, continue until 12 minutes:
10 Toes-to-Bars/ K2E
25 Double-Unders/ 50 singel unders
11 Squat Cleans 60/40

 If completed before 12 minutes, continue until 16 minutes:
10 Toes-to-Bars/ K2E
25 Double-Unders/ 50 singel unders
9 Squat Cleans 80/50

 Lördag kl 10.00

150 partner situps
3varv:
20 Goblet squat
20 Pull ups
100 Partner Deadlift 150/100kg
3varv:
30 Wallballs
30 Push ups
50 Partner squats med viktplatta
1600m rodd

Henrik LundholmComment