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Week 52

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Week 52

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Week 52

23 December 2018

Program for week 52

A Intervall / Tid B Info
Måndag
Tisdag
Onsdag marklyft. 6-8 reps start varannan minut. Fem set starta runt 70%. Interm.

50-40-30-20-10
25-20-15-10-5

Kettlebell swing 24/16kg
Burpee

TC 16

Torsdag reverse front rack lunge. Fem rep/ben. Fyra set vila 2 mellan set. 750/650m rodd
60 wall balls
40 Box jump over
20 ctb
750/650m rodd
TC: 18min
Fredag front squat 22×2 4-5 reps. Fem set vila 2 emellan. 21-15-9

Strikta pullups
Tunga armhävningar (tex på tå)
Ringrodd
Lätta armhävningar (tex på knä)

Lördag Amrap 25
Dela valfritt15 dubbla KB clean & jerk 24/16
30 ctb
15 goblet squat dubbla BK 24/16
30 ttb
500m rodd
Söndag Teamwod. For time:
100 cal row
100 Boxjumps
100 Front rack lunges 60/40kg
200 Double-unders
100 Pull-ups
100 burpees
100 cal row
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