Måndag 2:a
Warm up 10 min
Every 2 min for 12 min:
Squat clean and 3 jerks
EMOM 12 min:
Min 1: 30-45 sec freestanding handstand work
Min 2: 2-6 hips to bar
In teams of two: AMRAP 9 min
30 hang cleans
20 DU
10 Push-ups
(One person does cleans, one do DU and push-ups, when both are done, switch)
Styrkelyft, Marklyft
- Uppvärmning, plankor & skulderblad
- Upptrappning till 1RM
- Sänk vikten, utför 5 set av 2 tunga reps
- Sänk vikten, utför 4 set av 6 medeltunga reps
- Sänk vikten, utför 2 set med 20+ reps med perfekt teknik, anpassa vikten för att få bra repetitioner
Tisdag 3:e
Warm up 10 min
Every 2 min for 12 min:
3 Squats
4 rounds:
30 sec plank hold
30 sec freestanding/wall supported headstand/handstand
30 sec bridge hold
30 sec rest
In teams of two, 9 min AMRAP:
7 Pull-ups
5 Front squat (start from ground)
Onsdag 4:e
Warm up 10 min
In 10 min:
8-12 set of 3 touch and go squat snatches
In 15 min:
Work on ring muscle-ups, or parts of the movement, eg swing, box support transition, jumping MU, ring support etc
3 rounds of:
1 min max clean and jerk
1 min rest
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
Torsdag 5:e
Warm up 10 min
Every 90 sec for 9 min:
1 squat clean + 4 alternating backward lunges
Every 2 min for 10 min:
4-8 Strict ring row/pull-up with 2 sec pause at the top
4-8 Strict ring dips/ring push-ups with 2 sec pause at the top
In teams of two, 4 rounds of:
400m run
15 Deadlifts
15 HSPU
(Both of you have to run, share the rest)
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 6:e
Warm up 10 min
In 10 min:
Build up to today’s max in squat clean and jerk
5 rounds of:
60 sec partner handstand hold
60 sec active hang
AMRAP 9 min
24 KB-swings
18 KB deadlifts
12 Push-ups