Vecka 46

Måndag 13 nov

A.12 min of Bench Press
3-5 rep D-max
8+ 80-90%

A.12 min of Deadlift
3-5 rep D-max
8+ 80-90%

B. 8 rounds of:
8 KB Frontsquats
20m Farmers-Walk
2x12/24kg

TC: 10 min

Tisdag 14 nov

E3M×3
12/9 cal
15 Ring-Rows

E3M×3
12/9 cal
15 Deficit Push-ups

E3M×3
12/9 cal
16 Pistol Squats/Lunges

Onsdag 15 nov

A. 9 min EMOM
1-2 Snatch

B. 9 min EMOM
1 Power Clean + 1 Push Press

C. 9 min EMOM
1 Clean & Jerk

Torsdag 16 nov

A.12 min of Backsquat
3-5 rep D-max
8+ 80-90%

B.10 min of Deadlift
3-5 rep D-max
8+ 80-90%

C. IKFF level 1 test
100 Hand-hand Swing
16 reps 1-arm Clean& Press / side (4 min to complete)
60 Snatches with only 1 hand switch
30 Goblet Squats (2 min to complete, squat hold the rest of the time)
The 4 exercises are performed one right after the next with no rest or breaks in between exercises

Fredag 17 nov

“Team of 2”
6 whole rounds each of every block:

Block 1:
3 Power Snatch, barbell or 2 Kettlebells
6/8 cal Rower

Block 2:
3 Squat Cleans, barbell or 2 Kettlebells
6/8 cal Ski-Erg

Block 3:
3 Frontsquats, barbell or 2 Kettlebells
6 Pull-ups

Finnish with:
50 TTB
100 Sit-ups
150 Mountain Climbers
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