Pass vecka 43
Måndag 20 oktober
A.1-rep max
Clean & jerk
TC: 20 min
B. “Squat Clean pyramid”
For Time
10 Squat Cleans, by 2:00
8 Squat Cleans by 4:00
6 Squat Cleans by 6:00
4 Squat Cleans by 8:00
2 Squat Cleans by 11:00
Starta på ca 60% eller mer av din 1RM Squat Clean.
Öka vikterna varje runda.
Tisdag 21 oktober
Mobility & Kettlebells
18 min AMRAP:
20 KB-Swings
15 Push-ups
10 KB Snatch
Rest 1 min
Onsdag 22 oktober
3 rounds of:
10 Pull-ups
15 Wall-Balls
20 Walking Lunges
Rest 1 min
20 DB Snatch
15 Burpees
10 Hanging Leg Raises
Rest 1 min
Torsdag 23 oktober
A.5-rep max Strict press
B. 3-rep max Push Press
C. 1-rep max Jerk
Fredag 24 oktober
A.E2M 14 min
10-8-6-5-5-5-5+ reps
Backsquats
B. “Push-ups Diane”
21-15-9 reps of:
Push-ups
Deadlifts
Lördag 25 oktober
Team of 2, split
100 Ring-Rows
50 cal
100 Ball-slams
50 cal
100 Step-overs
50 cal
100 Jumping Pull-ups