v.33

Måndag 12/8 kl 17:30 med Linda! 16 platser.

A) 3 Strict Press + 4 Push Press @80% av 1RM Press x 5

B) Superset x 3 Rest 45 sec between exercises
B1) Glute bridge floor press 8-10reps
B2) Z Press with 2 KB 5-8reps

C) 5 rounds for quality:
18 m single arm KB overhead carry + 5 OHS R
18 m single arm KB overhead carry + 5 OHS L

D) 1 Big set of plank

 

Tisdag 13/8 kl 17.30 med Robin! 12 platser.

A) ”Snatch complex” go to failure – start light
1 Snatch + 2 Hang Snatch Pull + 1 Hang Squat Snatch

B) Snatch balance + 2 OHS 1-1-1-1-1

C) Sots Press 4-4-4-4

 

Onsdag 14/8 kl 17:30 med Micca! 16 platser.

A) Squat Clean: 3-3-3-3-3-3-3-3-3-3 @AHAFA
Rest 1:30 min between sets.

B)Metcon:

AMRAP 10 mins of:

8 Power Cleans, 45/30 kg
16 Unbroken KB Swings, 32/24 kg
8 CTB
16 STOH, 45/30 kg

Scale:
Cleans: 30/20kg
KB: dela seten eller 24/16kg. Ska vara tungt.
C2B: Pull-Ups, Jumping C2B
STOH: samma vikt som Cleans!

 

Torsdag 15/8 kl 17:30 med Gabbi! 16 platser.

A) Build up to a heavy 3 rep in back squat.
Drop down to 50% and build a heavy 2 rep.
Drop 50% again and build a heavy single.

B) 3RFT
40 Air squats
30 Jumping Air Squats
20 Jumping Lunges

 

Fredagsflås 16/8 kl 12:00 med Micca! 16 platser.

Amrap 7 min:
Run 150 m
10 Pistol Squat
5 HSPU/Pike Push-ups

Rest 2 min, then:

Amrap 7 min:
6/8 Cal Row
6 KB Snatch RX: 16/24kg, RX+: 20/32kg
6 Burpees

Rest 2 min, then:

Amrap 7 min:
20 D.U/60 S.U
10 Box Jump
5 Pull-ups/Banded Pull-ups