Måndag 4:e
Warm up 10 min
In 10 min, work up to todays max of the following complex:
2 squat cleans 2 power jerk
Every 2 minutes for 10 min:
3 muscle-up transition with 5-10 sec ring support at the top of each rep
EMOM 10 min
Odd: one set of toes to bar
Even: 30 sec bridge work
(Try to stay consistent with the amount of toes to bar throughout the workout)
Styrkelyft kl. 18.00, bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- 4 superset; lätta 6:or + max antal armhävningar
- Hög rodd med stång/hantel/ringar 4×12
Tisdag 5:e
Warm up 10 min
Every 2 min for 10 min:
5 Squats + 5 strict pull-ups
EMOM 21 min:
Min 1: 4-8 Strict HSPU
Min 2: Max cal row
Min 3: Rest
Onsdag 6:e
Warm up 10 min
In 10 min:
Build up to today’s max squat snatch
In 10 min:
Build up to today’s max height of box clear jump over’s
In teams of two:
3 min to accumulate supported handstand time
At 3:30:
2 min to accumulate static partner row time
At 6:00:
3 min to accumulate active hang time
At 9:30:
2:30 to accumulate as much wheelbarrow distance as possible
Weightlifting
- Warm up
- Build up to a medium heavy snatch balance
- Build up to todays max in 3 consecutive snatch singles
- 6 x 3 Back squat
Tordag 7:e
Warm up 10 min
EMOM for 12 min:
Odd: 3 Squats
Even: 6-10 Pushups
In teams of two, complete 14-12-10-8-6:
Ring dips
Strict pull-ups/strict ring rows
Frontracked backwards KB lunges
Weightlifting
- Warm up
- Build up to a medium heavy clean and hang clean and jerk
- Build up to today’s max clean and jerk
- EMOM 9 min: 3 clean pulls
Fredag 8:e
Warm up 10 min
EMOM 10 min:
Even: 6-10 shoulder to OH (Focus on doing smooth transition between reps, weight is unimportant)
Odd: 30 DU
EMOM 10 min:
Odd: Muscle-up transition with box support
Even: 30 sec plank
In teams of two, AMRAP 12 min of:
8 Toes to bar / 12 KB swings
10 Bro burpees