Måndag 23: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
In teams of two, AMRAP 20 min:
500m row
200m KB farmers walk
(One person on the row, one on the farmers walk. Both must be done to start next round)
Styrkelyft, mark
- Uppvärmning, plankor
- Upptrappning till dagens 1RM
- Plocka av till 50% av dagens 1RM, utför 1 set med 1 rep varannan minut. Stegra vikten mot dagens 1RM igen – teknik bestämmer hur högt du går. Om du kör i par kör ni varannan minut var
- 5 set med 1,5 reps (till knän – sänk ned – upp hela vägen) på medeltung vikt. Håll vikten i toppläget 10sek (vi tränar grepp)
- Om tid finns över: 30 sek hollow rock hold, 30 sek vila, 30 sek planka, 30sek vila – fem varv av detta!
Tisdag 24:e
Warm up 10 min
In 12 min:
Build up to 4-8 attempts at a new 1RM snatch
5 min AMRAP:
Max pull-ups
30 sec headstand
At 5:00, 5 min AMRAP:
Max ring dips / deficit push-ups
30 sec active hang
At 10:00, 5 min AMRAP
20 sec hollow position
20 sec bridge
At 15:00, 5 min AMRAP
Max time ring support hold
25 DU
Onsdag 25:e
Warm up 10 min
EMOM for 10 min:
Odd: 5 Squats
Even: 30-45 sec active hanging
Team “Nancy”
In teams of 2, 5 rounds of:
400 m run (both run)
30 OH squats (split as you like)
Weightlifting
- Warm up
- 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
Torsdag 26:e
Warm up 10 min
In 12 min:
Build up to 4-8 attempts at a new 1RM clean and jerk
In 20 min:
Work on progressions of ring muscle-up / bar muscle-up / chest to bar / toes to bar, whichever you need to work more on (transition, kip, posture etc)
Weightlifting
- Warm up
- Build up to a medium heavy high hang snatch
- Build up to todays max in 3 consecutive snatch singles
- 5 x 5 Back squat
Gymnastik, 19.15
- Uppvärmning
- Stationsträning: Stå på händer fritt – Axeltryck handstående – Sparka upp hårt med pass
- Avslutning: Handvolter från höjd/mark beroende på erfarenhet (coach hjälper)
- Alla som vill får prova frivolt! Woho!
Fredag 27:e
Warm up 10 min
In teams of as many as you like:
Deadlift 100 times your combined weight. (You may use at most 1 bar per 2 teammates and you may load the bars however you like)
100 push-ups, pull-ups, sit-ups, squats and one mile of running per person. (For example, if you are 4, total 400 reps of each movement and 4 mile running)
You may share the reps however you like and everybody can work at the same time.
Buyout is 15 synchronized burpees.