6/8 - 12/8

Vecka 32 - Styrkevecka 1
Måndag 6/8

A1. Backsquats @31x1 - 5 Set x 10 Reps
A2. Deficit Pushups @31x1 - 5 Set x 10 Reps

B. 3 RFQ
10+10 KB Side Bends 24/16
(https://www.youtube.com/watch?v=mBGEXX1PUGE)
15 Wallball Situps 9/6

C. AMRAP 8 min
8 Toes-2-Bar
8 Pushups
8 Jumping Airsquats

Lunchpasset gör A+C

Tisdag 7/8
A. EMOM 16 min – Bygg vikt efter hand
1 Clean Deadlift
1 Clean Pull
1 Hang Clean Pull

B. 4 Rounds – TC 5 min/round, Rest 2 min between rounds
400m Run
12 Deadlift 70/45
9 Hang Power Cleans 70/45
6 Push Jerks 70/45

Onsdag 8/8
A. Presses – Bygg vikt efter hand
Strict Press – 3 Set x 5 Reps
Push Press – 2 Set x 4 Reps
Push Jerk – 2 Set x 3 Reps

B. Hanging Knee Circulations – 3 Set x 5+5 Reps
(https://www.youtube.com/watch?v=W8BG3LorcDk)

C. Chaos – For Time (TC 20 min)
35/30 Cal Row
30 Burpee to Bar
40 1H DB OHS 16/10
40 Pistols / 80 DB Goblet Squats 16/10
25 Boxjumpovers Hög/Mellan
200m Run with DB

Lunchpasset gör B+C

Torsdag 9/8
A1. Backsquats @31x1 – 4 Set x 8 Reps
A2. Snatch Pull – 4 Set x 4 Reps

B. Bicouplet 2 Mini – TC 6 min
6-4-2
Power Snatch 50/35
Bar Muscle-Ups / Chest-2-Bar / Jumping C2B

1 min REST

C. Bicouplet 1 Mini – TC 6 min
12-9-6
Hang Power Snatch 30/20
Chest-2-Bar / Pullups / Jumping Pullups

D. For Quality – 30+30 Floor Vipers 30/20

Fredag 10/8 - Games-inspirerad Wod, Team om 3!!

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