Pass vecka 49

1 dec.

Måndag 4 december

A. 12 min of Bench Press/Backsquat
5-rep Daily max
Klarar du fler än 5 reps på sista set så gör du det. Pusha dig ordentligt!

C. 3 sets of:
5-10 Deadlifts, höj vikterna om du kan. Pusha dig!
10 KB Lunges
8-12 Strict KB/DB Press
AMSAP Hollow Hold
60-90s Rest

Tisdag 5 december

Julstaken!

Onsdag 6 december

A. E90s x 7 set
2-3 Snatch

B. E2M x 7 set
2 Front Squats
2 Jerks

C. 3 sets of:
3-5 strict Pull-ups
5-10 Ring-Rows
10 K2E i planka

Torsdag 7 december

A. E90s x 8 set
4-5 Push Press

B. 15 min of Deadlift
2-rep Daily Max
8+

C. Shoulder/Core Bodybuilding with Joel

Fredag 8 december

Accumulate as fast as possible
60/80 cal

2 min on/1 min off

4 TTB
8 Push-ups
12 Squats
AMCAL Ski/Row

Pass vecka 50