Pass vecka 13

Måndag 24 mars

A. E2M 8 min
1 Clean & 3 Jerks

B. E3M 15 min
5 Bench Press 90% of 5RM
Clean Pull + Clean 2-4 reps totalt

C. EMOM 8 min
3-5 Pull-ups
7-10 Push-ups

Tisdag 25 mars

Strength & Mobility med Joel

Onsdag 26 mars

Ej i ordning, men varannan gång Cardiomachine

10 Move KBx3 in plank
200/250m Ski/Rower
50 Wall-Balls
200/250m Ski/Rower
50 KB Snatch
200/250m Ski/Rower
160m Farmers Carry
200/250m Ski/Rower
35 Burpees
200/250m Ski/Rower

Torsdag 27 mars

A.5 set 2-3 Power Cleans @70-80%

B. 5 set 5 reps Backsquats 75%

C. 1RM Strict Press

Fredag 28 mars

A.E4M 20 min
5 Back Squats/Deadlifts
3-5 Strict Pull-ups
10-12 DB Press
30s Weighted Plank

B. 21-15-9
KB-Swings
Plank Burpees

Lördag 29 mars

A. 8-7-6-5 reps/side of:
KB Row
Rest 30s
Staggered DL
Rest 30s
KB Push Press
Rest 90s

B. “Nothing but a Kettlebell”

4 rounds of:
5 Goblet Cleans
10 Airsquats
15 KB Swings
20 Toe taps
15 KB Swings
10 Airsquats
5 Goblet Cleans

Rest 1 min