Pass vecka 21

Måndag 19 maj

A.E2M 10 min
1-2 Front Squats
2-3 Jerks

B.E3M 15 min
5-5-3-3-3 Bench Press
2-3 Cleans

C. 5 min AMRAP
3-5-7-9-12 etc
Wall-Balls
TTB/HLR

Tisdag 20 maj
Mobility & Strength med Joel

Onsdag 21 maj

A. “Murph träning” 3/5

800m Run
7 rounds of:
5 Pull-ups
10 Push-ups
15 Squats

800m Run

7 rounds of:
5 Pull-ups
10 Push-ups
15 Squats

800m Run

Torsdag 22 maj

A. Front Squats 1 set 3-5 reps @60-70%

A. Block Cleans 2-4 reps @70-80% (15 min)

B. Clean Pulls 2-3 reps @100-110% of max Clean (10 min)

Fredag 23 maj

A. 3 min EMOM
3 Muscle Snatch

B. 3 min EMOM
3 Power Snatch

C. 3 min EMOM
1-2 Power Snatch

D. E2M 10 min
5 Backsquats, paus på första och sista rep.

E. 10x 30s on/30s off
Burpees

Lördag 24 maj

Team of 2

Sync EMOM 12
M1. 20 Air Squats
M2. 20 Push ups
M3. 20 Butterfly sit ups

Directly into...

100 Wall Balls 6/9 kg (share anyhow)
*Partner at jump rope

80 DB Box step ups 1x22,5/15 kg
*Partner in Plank

60 DB Devilspresses 2x22,5/15 kg (share anyhow)
*Partner in Bug hold