Pass vecka 19

Måndag 4 maj

A. EMOM 28 min (7 rounds)
1. 3 Power Cleans
2. 3 Jerks
3. 3 FrontSquats + 10 Hangling Leg Raises, kipp focus
4. Rest

Barbell: 60-75%
Ev maxa sista rundan om du känner dig stark!

C. Deadlift, 3 tunga set
3-3-3-3-3 reps

Tisdag 5 maj

Mobility, strength & Dumbells

A. 3 sets of:
6 WG Seal Row, paus
10 B-stance Rotational Thrusters, 2KB. Press one

B. 3 sets of:
4-5 Excentric Strict Pull-ups, supinated. 55X0
10 OH Barbell Reverse Lunges

C. EMOM 12 min
1: 10 DB Snatches
2: 10/10 Curl & Press
3: 60s Ski-Erg
4. Rest

Onsdag 6 maj

A. E2M 10 min
10 Bech Press
15 AirSquats

B. 20 min AMRAP:
7 Pull-ups
200m Run
AMRAP Push-ups
200m Run

Torsdag 7 maj

A.E2M 10 min
5 Clean Thrusters eller 3 Snatch (Bygg upp vikter)

B. E2,5M 10 min
2-3 Snatch eller 2-3 Cleans
3-6 strict Pull-ups

C. 4 set av :
7-7-7-7+Barbell Press
Bent over Barbell Press, wide grip

3 set av:
20 Barbell rotation
20 Barbell Sidebends
10 Box Step-overs with slamball

Fredag 8 maj

A. E2M 10 min
1 Power Snatch
3 Snatch Balance

B.E2M x 6 set
Waveloading 3-2-1, 3-2-1 reps
Frontsquats 80-90%
2-4 Strict Pull-ups

C. 12 min AMRAP:
3-6-9-12-15 etc.
TTB
Ski
Plate Burpees

Söndag 10 maj

Team of 2:
20-30-40 reps
Ring-Rows
Push-ups
Goblet Squats 16/24kg eller lägre

60 Box Step-overs 50/60cm

3-6-9-12-15 reps each
Ball over shoulders

15-12-9-6-3 reps each
Ball Press

60 Weigted Box Step-overs 40/50cm