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Pass vecka 37

Publicerad Saturday, September 11, 2021 00:00

Måndag 13 september

 

A. 4 varv av:
1 Squat Clean

1 low Hang Squat Clean

1 Hang Squat Clean

1 Fron Squat


Du höjer vikten varje set.
T.ex 20-25-30-35kg

 

B. E2M 10 min. Backsquat progg. Pass 1. Vecka 3/8

5 Backsquats 75-85%. 5s paus at first and last rep of every set.

5 Excentriska Pull-ups, pronerat.

 

C. 3 sets of:
AMRAP Strict Press behind neck
6/6 Single-leg Deadlifts, 2xKB

6+6 (reps per ben) Bulgaran Split Squats + BSS jumps

 

Tisdag 14 september
 

A. 3 x 3 min AMRAP/1 min Rest

8 GTOH

12 Ball facing Burpees 

AMCAL Row

 

B. 3 x 3 min AMRAP/1 min Rest

8 Ring-Rows

12 KB Snatches

AMMAP Run (10m sprints)

 

C. 3 x 3 min AMRAP/1 min Rest

8 Two hand presses. 1 KB

12 KB Cleans

AMCAL Ski

 

Onsdag 15 september

 

A. 3RM Clean + 4x12 Ring Push-ups
TC: 10 min

 

B. Backsquat progg. Pass 2. Vecka 3/8

5-5-5-5-15 Backsquats.

35-55-65-75->60%.

5s paus at first rep of every 5 reps set.

For the 15 reps do 5 reps with 75%, fast deload to 60% and continue to 15.

10/10 One-arm band rows

 

B. 12 min AMRAP. YGIG
6-8 Strict Pull-ups
8-12 Push-ups (banded)

10 Frontsquats, light weight

 

Torsdag 16 september

 

A. YGIG Big Clean complex

6 sets each for max loads

 

High hang Clean - Hang Clean - Clean - Push Press

High hang Clean - Hang Clean - Clean - Push Jerk

High hang Clean - Hang Clean - Clean - Split Jerk

 

B. 2RM Deadlift or 2RM Hang Power Clean

10 min Timecap

 

C. Death by....

Min 1: 1 Snatch + 1 Burpee

Min 2: 2 Snatch + 2 Burpees

Etc.

 

Fredag 17 september

 

A. Alternera mellan

Deadlift 10-8-6-4-2-2 reps

16 Alternerande Press, 2 KB/DB

 

B. E3M x 8 set

12 Wall-Balls

10 Pull-ups

8 Burpee Box-jumps

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