Pass vecka 16

Måndag 15 april

A.E2M 10 min
2-4 Power Cleans 70-80%

B. E3M 15 min
1 PC + 1 FS + 1 Jerk
10-8-6-4-2+ Benchpress

C.3 rounds of:
40s KB Bug core
8-10 KB/DB Press
10m Walking Lunges 2xKB/DB

Tisdag 16 april

1-2-3-4-5-6-7-8-9-10
Pull-ups
Push-ups
Squats

1600m/2000m på konditionsmaskin

10-9-8-7-6-5-4-3-2-1
Pull-ups
Push-ups
Squats

Onsdag 17 april

A.E2M 12 min
Wave loading, 2 waves
5-4-3 Thrusters
Second wave heavier than first.
3-5 Pull-ups or 10 Gymnastic kipp swing after every set.
Keep it light.

B. “Fran”
21-15-9 reps of:
Thrusters 43/29kg
Pull-ups

Denna gång ska vi satsa på göra thrusters obrutet.
Sedan kanske det blir 1-2 bryt men ni ska försöka kriga er genom det.
Anpassa därför vikterna för detta, men gå inte för lätt heller.
Det ska vara riktigt tufft!!

Pull-ups kan ni dela upp mer om det behövs.
Använd inte 13 band för att klara rundorna obrutet utan satsa på att dela upp pull-upsen i flera mindre set.

Torsdag 18 april

EMOM 18 min
M1: 5-rep max Seal Row, build up weights
M2. 3-4rep max Deadlift, build up weights

B. E3M 12 min
5 Deadlifts, paus below knee, ca 60-80% av A.
4-3-2-1 High Box-jumps

C. Arm bodybuilding with Joel

Fredag 19 april

Hyrox inspirerat.

“Team of 2”
1000m/athlete of Ski-Erg/Rower. Both athletes work at the same time.
40m Plate push, split
40 Pull-ups, split
40 Burpee bread-jumps, split
1000m/athlete of Ski-Erg/Rower. Both athletes work at the same time.
200m Farmers Walk 2x24/16kg, split. Outdoor!
400m Run. Both athletes run 400 at the same time.
80 Walking Lunges, split.
400m Run. Both athletes run 400 at the same time.
40 Walking Lunges 1x24/16kg, split
200m Farmers Walk 2x24/16kg, split. Outdoor!
100 Wall-balls, split.
TC: 45 min