Veckans pass 30/6 – 5/8

Veckans pass 30/6 – 5/8

MÅNDAG

Cardio

A: 21-15-9 – 8min TC
Thruster 35/25
Burpees

B: 21-15-9 – 8min TC
KBS 24/16
Box jump over 60/50

C: 21-15-9 – 8min TC
Goblet squat 22/16
DB snatch 22/16

TISDAG

STRENGTH

A: Back Squat – 18min TC
– Jobba upp till 5RM

B: 4 set
8/8 Lunges backwards
8 Hip thrust
8/8 Bulgarian split squat

ONSDAG

Weightlifting

A: Hang power clean tech – 10min TC
– Coach choice!

B: Hang Power Clean – 16min TC
– Jobba upp till en tung 1a

C: 3 RFT – 15min TC
400m run
10 Burpees
15 Hang power clean 60/43
20 sit ups

TORSDAG

Gymnastics & Body control

A: 3 set
5 Beat swings
30s Hollow hold
1min straddle stretch

B: 3 set
3-5 Wall walks
30/30s Side plank

C: Amrap 14min
40 DU
20 DB snatch 22/16
10 T2B
– Gå igenom grundlig teknik på T2B

FREDAG

Cardio

A: Amrap – 4 Rounds
2min Row
2min WB 9/6
2min burpee box jump 60/50
2min 400m run – Vila resterande tid
2min rest

LÖRDAG

Strength

A: 3 set – 10min TC
10/10 Psoas march
8 Good mornings

B: Deadlift – 18min TC
6-6-4-4-2-2
– Vikt på känsla – Ingen tng – Fokus på fina lyft!

C: 4 set
10/10 Bulgarian split squats
30/30s Side plank
40s-1min Plank hold

SÖNDAG

Weightlifting

A: Snatch tech drill – 10min TC
– Coach choice!

B: Hang Snatch – 16min TC
– Jobba upp till en tung 1a

C: Amrap 12min
5/5 DB Hang clean jerk 22/16
10 Goblet squat 22/16
15 Tuck ups

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