Pass vecka 39

Måndag 25 sep

A. 10 min work
1 Power Snatch + 1-3 Snatch Balance
6-8 set

B.E2,5M x 5 set
6 Backsquats (3 working sets)
3-4 Strict Pull-ups, 2-4s paus i toppen

C. E3M x 4 set
6 Clean Deadlift (2 working sets)
7-10 Snatch grip Press.

Tisdag 26 sep

2 wokouts

22 reps/round
20 Push-ups + 2 Sit-up
18 Push-ups + 4 Sit-ups ...

4 Push-ups + 18 Sit-ups
2 Push-ups + 20 Sit-ups

And..

22 reps/round
20 Ring-Rows + 2 DB Snatches
18 Ring-Rows + 4 DB Snatches ...

4 Ring-Rows + 18 DB Snatches
2 Ring-Rows + 20 DB Snatches

Onsdag 27 sep

A. E3M x 6 set
6 Bench Press, paus chest (3 working sets)
4 Frontsquats, paus (6 working sets)

B. 5 rounds of 90s work/90s rest
Round 1: 1 Clean + 5 Jerks + AMCAL Ski
Round 2: 1 Clean + 4 Jerks + AMCAL Ski
Round 3: 1 Clean + 3 Jerks + AMCAL Ski
Round 4: 1 Clean + 2 Jerks + AMCAL Ski
Round 5: 1 Clean + 1 Jerk + AMCAL Ski

Increasing weights.
Start around 40-50% and end at 80-90%

Torsdag 28 sep

Träna med Joel

A.E2M 16 min
Push Jerks

B. E2M 16 min
Split Jerks

C. E2M 12 min
Snatch Grip Press

Fredag 29 september

A. 10x 30/30s
Cardio machine

B. 20 min workwindow of_
“Burpee Helen”
3 rounds of:
21 burpees
21 KBS 24/16kg
12 Pull-ups

Then AMMAP Run (200m)

När klockan startar så utför du först 3 varv av burpee Helen, när du är klar
så springer du så långt du hinner tills det har gått 20 min-