Måndag 7:e
Warm up 10 min
E90sec for 9 min
1st set: max unbroken pull-ups
2nd set: max unbroken toes to bar
(The goal is to keep all sets as even as possible)
For time:
40 Deadlifts
30 Hand release burpees
20 Thrusters
10 T2b
(After every set: 50 double-unders. If you’re done in less than 10 min, do one more round of everyting, but half the reps, even the DU. Use the same barbell for deadlifts and thrusters, but add or subtract weight if you need to)
Styrkelyft, knäböj
- Uppvärmning
- Upptrappning till dagens 1RM
- Knäböj med paus i botten och strax över parallellt, 3×5 reps
- Maxreps på 60% av 2.
Tisdag 8:e
Warm up 10 min
EMOM 12 min
1-2 snatches
(Work up from a light warm up weight towards todays heavy)
In teams of 2:
4 rounds for cal:
1:45 first person row
15 sec swap
1:45 second person row
15 sec swap
At 10:00:
3 rounds of
20 KB-swings
10 Ring row into ring dips (either do an explosive ring row into the bottom of the dip and press out (that’s one rep) or one ring row concentric phase, and then use your feet to get into the bottom dip position and press out)
Onsdag 9:e
Warm up 10 min
5 RFT:
5 Hang snatch
10 Thrusters
15 Back squat
AMRAP 8 min
25 DU
10 Box jumps (step down)
At 10:00:
Max HSPU in 2 min
Weightlifting
- Warm up
- 3-5 x 4 Drop snatch with an empty barbell
- Build up to a medium heavy snatch balance
- Build up to todays max in 3 consecutive snatch singles
- 6 x 3 Back squat
Torsdag 10:e
Warm up 10 min
E90 sec for 9 min
6 Hand release barfacing burpees over bar
5 touch and go clean and push jerk
21-15-9-3
One arm KB-swing
Clean
Push press
(Use light weight)
Weightlifting
- Warm up
- 3-5 x 3 Split jerk from toes with empty barbell
- Build up to a medium heavy hang clean and pause jerk
- Build up to today’s max clean and jerk
- EMOM 9 min: 3 clean pulls
Fredag 11:e
Warm up and tactics
16.3
(Rest today if you plan on doing 16.3 tomorrow)