Måndag 14:e
Warm up 10 min
In 10 min:
Build to today’s max snatch
At 10:00:
E90sec for 8 min:
1-2 snatches (Drop down at least 10-20% from today’s max)
21-15-9
HSPU
Squat clean
then,
30 Toes to bar
Styrkelyft – bänkpress
- Uppvärmning (armhävningar för att ni gillart)
- Upptrappning till 1RM, Bänkpress
- Droppa ner och gör 3x10reps på en vikt du skulle hantera att göra 12 reps på
- Om tid finns: Hantelpressar, djupt utförande 4x6reps
- Om tid finns: 20 armhävningar, snabbast vinner
StyrkeWOD kl. 12.00
- Uppvärmning 5-10 min
- Marklyft, 3-3-3-3-3
- 50 pull-ups, 50 ringdips – dela som du vill
Tisdag 15:e
Warm up 10 min
E2min for 12 min:
30 DU
4-8 Pull-ups (Focus on flow and rhythm)
EMOM 10 min:
2 Front squat
AMRAP 7 min
12 KB swings
8 Wall ball shots
Onsdag 16:e
Warm up 10 min
E90 sec for 12 min:
4-6 Shoulder to overhead
(Focus on performing smooth reps and getting the rhythm in)
5 min AMRAP
5 Push jerk
15 Goblet squat
At 10:00:
6 min AMRAP
15 DU
5 Hang Power Clean
Weightlifting
- Warm up
- 3-5 x 3 Tall clean with an empty barbell
- Build up to a medium heavy hang clean and power jerk
- Build up to todays max in 3 consecutive clean and jerk singles
- 5 x 5 Front squat
Torsdag 17:e
Warm up 10 min
Head to head, complete four rounds for reps of:
Person #1 Row 25 cal
Person #2 AMRAP (6 Pull-ups, 6 Hand release push-ups, 6 sit-ups)
then,
Person #2 Row 25 cal
Person #1 AMRAP
Rest 60 sec
(The row should take no longer than 3:00-3:30 min, scale Cal accordingly)
Weightlifting
- Warm up
- 3-5 x 4 Snatch with an empty barbell
- Build up to a medium heavy snatch with pause at the knees
- Build up to today’s max snatch
- EMOM 9 min: 3 snatch pulls
Fredag 18:e
Warm up and tactics
16.4
(Rest today if you plan on doing 16.4 tomorrow)