Som huggen ur granit

[Spunken]

Varannan minut i 20 minuter:
10 kbs @32kg
20 kcal airdyne

4 minuter vila

Varannan minut i 20 minuter:
10 ballslam
250m skierg

300s FLR

[Spunken]

30 pullups

Marklyft
2*5 @60
2*3 @80
2*2 @110
2*1 @120
1*1 @130, 135, 140, 145

Varannan minut i 10 minuter:
2 marklyft @120 + 3 pullups

5 varv av:
6 tgu @10kg
60s FLR

[Spunken]

IWT

3 varv av:
15 kbs @32kg
2min skierg (566-561-560)
2min vila

3 varv av:
15 gobletsquats @32kg
2min airdyne (44-34-38, gick in i väggen helt efter första)
2min vila

3 armhävningar var 15e sekund i 10min, = 120st.

[Spunken]

30min skierg, 7398m

[Spunken]

Frontböj
1x3 @50
1x3 @55
1x3 @60
2x2 @65
1x1 @70-80-85-90(PB)
5x2 @72,5

"Airdyne to hell"
50-40-30-20-10 Kcal på tid. Vila lika lång tid som varje intervall tar.
= 1,39-1,27-1,05-39-19

FLR
300s i ringar

[Spunken]

Tisdag
60min skierg

Idag
Pushpress
3 set
2*(30s on/30s OH)
1min vila

Axelpress
20-10 @30kg + 10kcal airdyne sprint mellan varje set.
(20 reps + sprint, 19 reps + sprint osv...)

10*15s support hold i ringar

[Spunken]

Marklyft
2*10 @50kg
2*5 @90kg
2*3 @110kg
10*1 @120kg

Kettlebell svingar
15 @32kg emotm i 30min = 450st totalt

[Spunken]

50 c2b pullups

Frontböj
5*55kg
5*62,5kg
7*70kg

Airdyne
6*30on/30off

300s FLR

[Spunken]

20 c2b pullups

IWT
3 varv
10 hp snatch @35kg
2min skierg (554-556-555m)
2min vila

3 varv
10 knäböj @55kg
2min airdyne (42-42-41kcal)
2min vila

3 varv
2*(30s pushpress/30s oh hold)
1min vila

[Spunken]

Marklyft: 5*85, 5*100, 5*112,5.

20 C2B pullups.

11 varv av,
5 ballslam, 10 armhävningar, 15 kbs @24kg
= 13:06.

300s FLR i ringar.

[Spunken]

Fredag
60min skierg

Idag
Ryck
5*1 @55kg

Ryckdrag
3*3 @70kg

Knäböj
5*5 @80kg

KTE
5*8 reps

[Spunken]

30st c2b pullups

Stöt
10*1 @65kg

Pushpress
2 varv:
2*(30s on/30s oh) @2*5kg
1min vila

Skierg
10 varv:
30s sprint
90s vila (10 kbs @24kg)

300s FLR

[Spunken]

30 c2b pullups

Clean & Jerk
6x1 @60kg

Cleanpull
3x3 @100kg

Frontböj
5x3 @70kg

KTE
5x8

[Spunken]

IWT
3 varv av:
10 powerclean @45kg
2 min skierg (554-553-553)
2 min vila

3 varv av:
10 frontböj @50kg
2 min airdyne (41-39-40)
2 min vila

3 varv av:
10 kbs @24kg
10 boxhopp
10 armhävningar
10 ballslam
1 min vila

[Spunken]

20 c2b pullups

1 Clean + 1 frontböj + 1 hangclean @40kg var 30s i 10min.

Marklyft
6*2 @120kg

Kb svingar 10-1 + 30 sFLR
(10 kbs + 30s FLR, 9 kbs + 30s FLR osv..)