Plan for workout 2024-08

Monday

Cardio

• Bike 4 km
• Row 1.5 km

Weak points

• Wrist training 10x4 .5kg
• Back stretches 10x2
• Back sides 10x2

AMRAP 12min

• Lunges 15x2
• Snatches 5x2 15kg
• Pullups 2
• Chinups 2
• Active Legups 5

Tuesday

4 times

• 5 deadlift 70 kg
• 10 leg ups
• 500 m run
• 5 wall ball 14 kg

Weak points

• Wrist training 10x4 .5kg
• Back stretches 10x2
• Back sides 10x2

Thursday

5 times

• Run .5 km
• Wall ball 5 14 kg
• Atomic situps 12

Weak points

• Wrist training 10x4 .5kg
• Back stretches 10x2
• Back sides 10x2

Friday

Heavy

• 8-10 deadlift buildup to max
• 5 pullups
• 5 chinups
• 10 benchpress @15kg

Weak points

• Wrist training 10x4 .5kg
• Back stretches 10x2
• Back sides 10x2

(Saturday)

Pick between:

• 2 km run
• 3x: 2x8 kb snatch and push & 8 pushups
• 80 doubleunders, 32 goblet squat @16 kg