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Programmering v 17

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Programmering v 17

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Programmering v 17

23 April 2019

Program w 17

A Intervall / Tid B Info
Måndag Team for time lag av två 75 cal row

75 boxjump over

75 deadlifts 80/55kg

75 wallballs 9/6kg

75 pushups gärna upphöjda

75 wallballs

75 deadlifts 80/55kg

75 boxjump over

75 cal row

 
Tisdag Hang power snatch 3 rep start var 90 sekund x8 “90s on: 90s off:

x6

“

“1) Valfri cardio maskin (run, row, bike, ski)

2) AMRAP

5 powersnatch 35/20kg

10 back squats 35/20kg

3) AMRAP

5 Burpee box jump

10 goblet squat 24/16kg

Onsdag Lutande supinerad skivstångsrodd 8-12 rep

Vila 30 sekunder

Strikta pullup 6-8 rep

Vila 60 sekunder

X3

60 amerikanska kb swings 24/16

60 WB

30 pullup

30 amerikanska kb swing 24/16kg

30 wb

15 pullup

TC  18min

Intense Mobility

3 rounds of: 50s R1 Hollow, R2 Side hollow and R3 Superman complex50s L/R Diagonal stretch

3 rounds of: 50s Wall heel pulls, 50s L + 50s R Skater squat with long lever

3 rounds of: 50s Prone shoulder pass throughs in front body line, 25s Hip bridge with walk

3 rounds of: 50s Windshield wipers lying or Hanging, 80s Cozzack complex

3 rounds of, 50s Bridge wall walk or Hold, 25s + 25s Hawaiian squats

Torsdag Back squat tre tunga tior, 2min vila emellan AMRAP 20 “20/16 cal row

8 pull-ups

10s chin over bar hold

20/16 cal row

8 box jumps

10 squat jumps”

Styrkeklass

“Strikt press 7×1

Rest 1-2 min mellan set

Superset:

Striktpress

6 reps på 50% av dagens tyngsta 1a

8 ring pushups

15 tunga lagom swingar

Rest 1 min

x 4

Fredag “Power clean +

thruster (1+1)

10 set tungt go every 90 sec

8 min AMRAP “8 power cleans 50-60% av complex

8 thrusters 50-60% av complex

8 burpees”

Styrkeklass:

Sumo deadlift 5×2

Rest 2 min mellan

EMOM 16

1) 6 D-ball/sandbag to platform

2) 12 DB-benchpress

3) 8 double KB-front squats

4) Rest

Lördag Cash in 100 cal row

100 wallballs

80 thrusters 50/35kg

60 TTB

60 STOH 50/35

50 front rack lunge 50/35

50 hand release pushups

Cash out 100 cal row

Söndag emom 3 burpee tc 40 “150 wallballs

75 power clean 35/20

100 walballs

50 power snatch 35/20

50 wallballs

25 power clean & jerk 35/20

“

Styrkeklass

Back squat

Bygg till en tunga 1a

Gör sedan 3×3 på 90% av dagens tunga 1a vila ordentligt mellan set

Double KB front rack walking lunge

EMOM 12 min

6 steg framåt.

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