Pass vecka 42

Måndag 13 oktober

A.Heavy set of:
1 Power Clean + 2 Jerks
TC: 15 min

B. EMOM 10 min
1 Squat Clean
1 Hang Squat Clean

Ca 75-80% 7-10 set (0-3 warm up)
Höj vikten från förra veckan.

C. 10 min AMRAP:
5 Pull-ups
10 DB Alternating High Pull (byt på marken)
15 Sit-ups

Tisdag 14 oktober

Mobility & Kettlebells

20 min AMRAP:
10 KB Snatches, RA
5 KB Thrusters, RA
5 KB Reverse Lunges, RA
10 KB Snatches, LA
5 KB Thrusters, LA
5 KB Reverse Lunges, LA

Rest 60s

Onsdag 15 oktober

A.EMOM 12 min
1. Bench Press warm up
2. 10-15 Half burpees
3. 60s Rower
4. Rest

B .EMOM 16 min
1. AMRAP Bench Press, 70%
2. Rest
3. AMMAP Ski-Erg
4. Rest

C. 2 rounds of:
1 min Hip extension
30s rest
1 min Step-ups
30s Rest
1 min Hollow Hold + Plank
30s Rest

Torsdag 16 oktober

A.E2M 10 min
3-4 Box Cleans

B. E90s x 6
1 Clean Pull
1 Clean

80-90%

C.E2M 8 min
2 Push Press
3 Jerks

Fredag 17 oktober

A.E2M 12 min
10-8-6-5-5-5+ reps
Backsquats

B. 5 rounds of:
8 Deadlifts 55/75kg (eller ca 60%)
8 Burpees over barbell

2 min rest

5 rounds of:
3 Deadlifts 70/100kg (eller ca 70-80%)
5 Strict Pull-ups
7 Strict Press

Lördag 18 oktober

“Team of 2”

12 min AMRAP:
40 cal Bike, split
10 Sync. Air squats
40 Push-ups, split

2 min rest

12 min AMRAP:
40 cal Rower, split
10 Sync. Air squats
40 KB-Swings, split

2 min rest

12 min AMRAP:
40 cal Ski, split
10 Sync. Air squats
40 Ring-Rows, split