Terminsschema

Vi jobbar två olika tre-veckors block:*

Vecka 2-4, 8-10, 14-16, 21-23: Toes to bar, Pull-ups och Muscle-ups
Vecka 5-7, 11-13, 17-19, 24-26: Handstand push-ups, Handstand hold/walk

*Med reservation för ändringar

Vecka 33

Focus: Handstand
Warm up and stretch 20 min

In 12 minutes:
Press against wall and/or from boxes

In 20 minutes:
Work on your handstand skills

Strength 12 minutes:
3×3 TGU
3×5 Y-outs
EMOM 5 min
15-30 sec L-sit

Vecka 32

Focus: TTB/Pullups/Muscle ups
Warm up and stretch 20 min

In 12 minutes
Skin the cat/Front lever/Back lever

In 20 minutes
TTB/Pullups/Muscle ups
(Choose one of them or work on a complex.)

Strength 12 minutes
Work 40 sec, rest 20 sec:
1. Wall climbs
2. Straight arm plate raises
3. Pistol rolls
4. Arch hold
5. Scapula push ups

Vecka 31

Focus: Handstand
Warm up and stretch 20 min

In 12 minutes:
Press against wall and/or from boxes

In 20 minutes:
Work on your handstand skills

Strength 12 minutes:
3×3 TGU
3×5 Y-outs
EMOM 5 min
15-30 sec L-sit

Vecka 30

Focus: Flips
Warm up and stretch 20 min

In 12 minutes
Work on your handstand

In 20 minutes
Handspring/Flick-flack/Back flip/Front flip

Strength 12 minutes
EMOM 6 min
3 V-ups+4 tuck-ups+10 sec hollow hold

EMOM 6 min
5-15 wall runs