Publicerad Sunday, August 11, 2019 17:08
Måndag 12 augusti
A. Establish a Heavy set of:
1 Clean & Jerk
B. For Time:
20 Clean & Jerk 60/40kg or 60% of A.
20 TTB/HLR
20 Burpees
20 Pull-ups
20 ca of a cardiomashine
Tisdag 13 augusti
A. 3-4 sets of:
8 Windmill Side Lunges
8-12 Archer Row
B. EMOM 9 min
M1: 5 Atlas Stones
M2: 30s Walking Pushups
M3: 45s Farmers Walk
C. 4 rounds of:
30s Sidethrow Ball
30s Mountain Climbers
30s Switch Lunges
30s Rest
Onsdag 14 augusti
A. 4 sets of:
5 Half Getups left
5 Sitting Press left
5 Half Getups right
5 Sitting Press right
B. 4 sets of:
20 Kettlebell swings
20 Zombie Walks
C. 4 sets of:
10 Push-ups + 2 Skoulder Taps
20 KB Crunches
Torsdag 14 augusti
A. Establish a Heavy set of:
3 Backsquats
TC 10 min
B. E2,5M i 10 min
8 Backsquats @ 80% of A
5 Strict Pullups, 5s excentric
C. 3 sets of:
10 SidePlank Revers Flyes
10 Dumbell Curls
20-25 Jumping Pullups
Fredag 16 augusti
2 rounds with
2 min ON/2 min OFF
Row Mashine
Ski Erg
Air Bike
Clean & Press
Half Snatch
Ball over shouder
BBJO (Burpee Box-jump over)