A1. Build to a perfect 3 rep deadlift, ””reset”” and stand up between every rep in 5 sets
A2. Pushups/pushups in rings/ring dips submax sets AMRAP -2 reps @ 30X0 5 sets
B. Every second minute for 5 sets:
5 double kettlebell swings
5 double kettlebell thrusters
5 burpees
C. EMOM for 12 min:
Min 1, 4 and so on: 3-4 bottoms upp kb press/arm
Min 2, 5 and so on: 3-4 windmills/arm
Min 3, 6 and so on: 20-30 sec supinated hang
A-delen: Max 20 minuter på A annars kommer det bli tight om tid. PERFEKT form på marken.
B-delen: Samma vikt på svingar som thrusters.
C-delen: Assaitansarbete för axlar/skuldror.
Assistansarbete är inte bara viktigt utan kul också, se bara på bilden!
Just found out what the bell is for as I rang it for the very first time today. Hooray! Tack Martin!
A1. Build to a perfect 3 rep deadlift, ””reset”” and stand up between every rep in 5 sets @ 50, 70, 80, 85, 90 kg
A2. Pushups/pushups in rings/ring dips submax sets AMRAP -2 reps @ 30X0 5 sets
B. Every second minute for 5 sets:
5 double kettlebell swings @ 2×12 kg
5 double kettlebell thrusters @ 2x 12 kg
5 burpees
C. EMOM for 12 min:
Min 1, 4 and so on: 3 bottoms upp kb press/arm @ 8, 8, 12, 12 kg
Min 2, 5 and so on: 4 windmills/arm @ 12 kg
Min 3, 6 and so on: 30 sec (pronerad då jag fick ont i en handled när jag försökte göra supinerad).
Love deadlift!
A1 upp till 110
A2 12-11-10-9-9@ ring dips
B@ 2×20 kg
C1@16
C2@16-20
C3 check
A1: upp till 120 Kg
A2: 7,6,5,4,4
B @ 2 x 16 Kg set 1-3, set 4-5 2×20 Kg
C1 @ 12 Kg
C2 @16 Kg
C3 OMG