Måndag 18:e
Warm up 10 min
6 min to work up to todays heavy squat snatch
At 6:00:
EMOM for 10 min:
2 squat snatch
In teams of two:
10 min to work on hips to bar (muscle-up progression)
At 10 min:
7 min AMRAP
7 ring dips
7 T2b
7 box jumps
Styrkelyft 18.00
- Uppvärmning, plankor
- Upptrappning till dagens 1RM
- Pausböj 3sek paus i botten, 5×5
- Utfall med stång bakåt, jobba 8 reps per ben 4set
Tisdag 19:e
Warm up 10 min
In 10 min:
Build up to 3 sets of 3 deadlifts with a 3 sec pause 1 cm above the ground
EMOM 8 min
5 strict pull-ups
20 sec push-up position hold
12 min AMRAP
1 KB Snatch
1 Wall ball shots
(reps increase by one for each round)
Onsdag 20:e
Warm up 10 min
In 10 min:
Build up to todays max in hang squat clean and power jerk
EMOM 10 min:
One set of skin the cat/back lever with support/kipping pull-ups
In teams of two:
18-15-12-9
Squat clean
Ring dips
Weightlifting
- Warm up
- Build up to a medium heavy hang snatch
- Build up to today’s max snatch
- EMOM 9 min: 3 snatch pulls
Torsdag 21:a
Warm up 10 min
EMOM for 10 min:
Odd: 5 Squats
Even: 30-45 sec active hanging
AMRAP 12 min
30 DU
10 Wall ball lunges
5 Pull-ups
At 14 min, in teams of two:
3 min max reps thrusters
Weightlifting
- Warm up
- Build up to a medium heavy clean into jerk from the front squat
- Build up to todays max in 3 consecutive clean and jerk singles
- 6 x 3 Paused front squats
Fredag 22:a
Warm up 10 min
In 10 min:
Build up to today’s max hang squat snatch
EMOM 25 min:
Min 1: Max L-sit
Min 2: Max freestanding/wallsupported headstand/handstand
Min 3: Max DU
Min 4: Max t2b
Min 5: Rest