Pass vecka 24
Måndag 12 juni
A. Alternate between:
10-9-8-7-6-5-4-3-2-1 reps Press
Increase weight till max effort.
10-9-8-7-6-5-5-5-5-5 reps Banded RDL
Go heavy
B. 2 set av:
AMRAP Press 75% av 1RM
Tisdag 13 juni
4 min AMRAP
5 HSPU
15 Box Jumps
1 Strict Pull-up
1 min rest
4 min AMRAP
10 HSPU
10 Box Jumps
1 Strict Pull-up
1 min rest
4 min AMRAP
15 HSPU
5 Box Jumps
1 Strict Pull-up
6 min rest
4 min AMRAP
5 Cal Ski-erg
15 Squats
1 Wall Walk
1 min rest
4 min AMRAP
10 Cal Ski-erg
10 Squats
1 Wall Walk
1 min rest
4 min AMRAP
15 Cal Ski-erg
5 Squats
1 Wall Walk
Onsdag 14 juni
A. EMOM 10 min
1 Clean
1 Hang Clean
Increase weight till max effort.
Start at 50% of 1RM Clean
B. Team of 2
AMRAP 20 min:
5/5 TTB/HLR
5/5 Power Cleans
20 MB Sit-ups
400m Ski (split anyhow)
Torsdag 15 juni
Träna Ryck teknik, marklyft samt styrketräning.
Bea leder er genom ett funktionellt styrkepass.
Fredag 16 juni
AMRAP 40 min
600m Run (Ski om du inte kan springa)
12 Ring-Rows
6 DB Squat Clean, 2x 10/15kg (eller lättare)
12 DB Push press, 2x 10/15kg (eller lättare)
After the first 600m Run, perform 1 round of the 12/6/12 movements.
After the second Run, perform 2 rounds. Continue adding 1 extra round after each 600m Run.