Pass vecka 19

3 maj

Måndag 6 maj

A. Backsquats
5@35%
5@35%
20@62%

B. E2M 10 min
Clusters or Snatch
6-5-4-3-2-1 reps
4-8 TTB/HLR

C. EMOM 16 min
1.Push-Press behind neck 12-15 reps
2.6/6 1-Leg RDL
3. 10 High Ring-Rows
4. Rest

Tisdag 7 maj

A. EMOM 15min
Min 1: 15 Push-ups
Min 2: 200/250m Row
Min 3: 50 DU/SU

Rest 5 mins

B. Tabata
KB Swings
1 min rest
Pull-ups
1 min rest
Pistols
1 min rest
Wall-Balls

Onsdag 8 maj

A.EMOM 10 min
OM: 3 Power Cleans
EM: 3 Jerks

B. Backsquats
5@35%
5@45%
20@65%

B. E2M 10 min
5 Deadlifts 60-80%

C. 3 rounds of pump, quality and sweat
12/15 cal
AMRAP KB Curls (1 KB)
10 Box-Jumps
AMRAP Push-downs (triceps)

Kristi Himmelsfärdsdagen - Inga pass

Fredag 9 maj - Endast morgon pass

“Murph prep” Week 1/5

E5M for 30 min:
200m Run
2 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

Pass vecka 20