Pass vecka 50

Mån 13 dec

A.EMOM 10 min
1 Clean & Jerk

Denna vecka hamnar “Tjej wodden” på en måndag!

B. “Diane”
21-15-9 reps of:
Deadlift 100/70kg
Handstand Pushups

Skala:
Deadlift: Sänk vikten om du inte tror att du kan göra 11 reps i rad.
HSPU: Kortare Range of motion. Peak Pushups eller KB PushPress 2x 12/16kg

Tis 14 dec

A. Använd en Kettlebell och kör klart hela serien med en arm, och sedan samma med andra armen.

5 One-arm swings
5 Cleans
5 Reverse Lunges
5 Snatch
5 Overhead Squats.

B. AMRAP 10 min
Samma serie men 1 rep per arm.

Ons 15 dec

A. E2M 18 min
5-4-3 Jerk Waveloading.
Start with Squat Clean.

B. 4 sets of:
30s Ski/Row
30s Burpees
30s Wall-Balls
90s Rest

Tor 16 dec
A. E90sec 4 sets @70%
1 Power Snatch with pause over knees
1 Drop Snatch
1 Overhead Squat
1 Snatch

B. E30sec 1 Snatch
4 sets @75%

C. E45sec 1 Snatch
4 sets @80%

D. E60sec 4 sets
1 Snatch @85% C

E. E2M 4 sets @85% 4 Backsquats + gorilla rows

F. E90sec 4 sets @115% 2 Snatch Pulls + pushpresses

Fre 17 dec
Team of 2:

5 rounds each, YGIG
4 Burpee Box-jump over
6 Hanging Leg Raises
8 Heavy High KB Swings

Then: 20 Sync. Burpees

Then: 2 rounds of:
30 Jumping Pull-ups each
20 Ball over shoulders each

Then: 20-16-12 reps of:
Sync. KB Snatch
Sync. Box-jumps

Then:
50 Pull-ups
100 Push-ups
Split anyhow.