20191209-20191215

20191209-20191215

Veckans teknik: Handstand

Nästa veckas teknik: Rope Climb


MÅNDAG

Strength

A: 3 set – warm up
10 Standing Arnold press – Båda händerna
8/8 DB Row

B: Push Press – 16min TC
8-6-4-2

C: 4 set
12 Romanian deadlift
40s weighted plank hold

Assistance & Extra
E: DB Bench press
4×10


TISDAG

Weightlifting

A: Clean + Hang Clean – 16min TC
– Jobba upp så tungt du kan av komplexet 1+1

B: Front Squat E2M for 14min (7 set)
2 rep @ 85%

C: Amrap 8min
2-4-6-8-10-12-14…
Alt. DB snatch 22/16 – 45/35
Lateral burpees over DB


ONSDAG

Gymnastics & Body control

A: 3 set – 10min TC
3-5 Wall walk
3-5 Forward Roll 
12 Renegade Rows 

B: C2B/Chin over bar hold – Every 90sec for 6min – 4set
10-20 sekunder – börja lågt, gå inte till failure
– Hollow body, supinerat grepp

D: Amrap 13min
20 KBS 24/16
10 T2B
40 DU / 80 SU

Assistance & Extra
E: 4 set
12 reverse flyes


TORSDAG

Cardio

A: Team of 2 – you go i go – For time
5 Rounds
50 Sync Air Squats
30 Deadlift 85/60
30 Burpee Box jump 60/50
30 Push press 43/30
– 2 stänger / lag! Har ni olika vikter pga skalning byter ni vikter under workout!


FREDAG

Strength

A: 3 set – 10min TC
10 Floor Press
3-10 Strict Pullups

B: E2M 16min – 8 set
5 Back Squat @ 65-70%

C: 3 set –
10 Barbell row
5-10 Push ups on DBs – viktad om 10 är för lätt

D: 3 set
10-15 Banded tricep push downs
20 Hollow rocks


LÖRDAG

Weightlifting

A: High Hang Snatch Tech
– Coach choice!

B: Every 90s for 15min – 10 sets
3 High Hang Snatch

C: 5 RFT
5/5 KB Snatch 24/16
10 burpees
15 Situps


SÖNDAG

Gymnastics & Body control

A: Handstand Walk
– Coach choice!

B: Core coach choice

C: Metcon Coach choice

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