Pass vecka 46

Måndag 15 november

A. 32 min work of:

Min 1-2:
3 Squat Cleans 6 set på 80-85% av 1RM.
10 Ring-Rows

Min 3-4:
1 Clean + 2 Jerks 6 set på 80-85% av 1RM.
1 Wall-Walk

B. 3 sets of:

8-10 RDL
10/10 One-Arm Flyes in plank

Tisdag 16 november
21-18-15-12-9-6-3 reps of:
KB-Swings
3 Burpee Box-jumps
Push-ups
3 Burpee Box-jumps
KB Snatch
3 Burpee Box-jumps

Onsdag 17 november

A. E2M 18 min

Waveloading, 3 waves
5-3-1 reps Push Press. Lägg till 2,5kg på stången från förra veckan.
3-6 Kipping Pullups

B. Team of 2, en jobbar ett helt varv.

4 rounds each of:

1 Power Clean + 2 Frontsquats, 85-90% av 1RM Clean
5 Burpees over Barbell
10 Jumping Pullups
15/15 Banded Wood Chopper

Torsdag 18 november

A. E75s x 10 set
1 Power Snatch
1 OHS
1 Snatch

B. E2M 10 min
5 Backsquats, by feel.
8-10 One-arm Row, quick and pretty heavy

C. E2M 10 min
3-3-3-2-2 Snatch Deadlift/pull
65-70-75-80-85%

5/5 Split Squat DB Press (5 per ben)

Fredag 19 november

"Barbara-Ann"
Released on jan 4 2021

5 rounds of:

20 Handstand Pushups
30 Deadlifts 60/42,5kg
40 Sit-ups
50 Double-unders

3 min rest between rounds.