Pass vecka 12

Måndag 18 mars

A.16 min of snatch/ryck

E2M x 3
5-4-3 Snatch
40-60%

E90s x 3
2 Snatch
60-80%

E90s x 4
1 Snatch
85-90% eller högre om det känns bra.

B. E3M 15 min
2 Jerks + 2 Frontsquats 80%
4-6 TTB/HLR
6/9 cal Ski

Max 90s/varv.
Maxa inte i ski, håll endast igång pulsen.

Tisdag 19 mars

A. 2 Gymnastic tabatas
Pull-ups + Push-ups
Eccentric Chin-ups + Handstand holds

2 minutes rest

B. 2 Kettlebell tabatas
American Swings + Thrusters
Snatches right & left arm

2 minutes rest

C. 8 minutes of
30sec Farmers walk + 30sec Running

2 minutes rest

D. One last reverse tabata
Ski/Row/Bike sprints

Onsdag 20 mars

A.12 min EMOM Clean & Jerk
60-90% varav ca 5 set på 90%
10-11 set (1-2 min extra vila)

B. E2M 10 min
5-4-3-2-1 reps Backsquats
70-90%

C. For pump:
3x 10 Heavy KB/DB Row, LA
5-8 Half kneling wood on one side
3x 10 Heavy KB/DB Row, RA
5-8 Half kneling wood on the other side

Torsdag 21 mars

A. E2M 10 sets of
2 heavy Deadlifts
1-2 Power Snatches 50-90%

B. 10 sets of:
10 calories
10 Heavy KB Swings
10 Double DB/KB Pushpresses

Fredag 22 mars

Team of 2:
3 whole rounds each of:
10 DB Thrusters
20 Sit-ups
30/24 cal Ski

Then..

5 Devil Presses
10 TTB
30/24 cal Row

You rest when your partner work.