Måndag 25:e
Warm up 10 min
In 15 min
Squat 5-5-5-3-3-3-1-1-1
(Increase weight every set)
Either
“Annie”
50-40-30-20-10
DU
Sit-ups
Or
“Amanda”
9-7-5
Muscle-up/chest to bar
Snatch
(Pick the one with movements you need to work more on)
Tisdag 26:e
Warm up 10 min
EMOM 10 min
1 set of HSPU/pull-ups/chest to bar/ring muscle-ups/toes to bar
(Pick whichever you need to work on most)
10 min AMRAP
5 Toes to bar
5 Push-ups
5 Boxjumps
At 10:00:
10 min AMRAP
8 Hang clean
8 Back squat (Start from ground)
Styrkelyft 17.15, marklyft
- Uppvärmning
- Upptrappning till 1RM
- 4×4 med 1sek paus strax över parallellt knät, på vägen upp
- TNG-mark 2×10
- Om tid finns: raka enbensmark med vikt (kettle/hantel/viktskiva)
Onsdag 27:e
Warm up 10 min
In 12 min
Build up to todays max in snatch + hang snatch
4 RFT:
20 Burpee box overs
15 Jumping get-ups (from shoulder blades touching the ground to jumping with locked out joints)
10 Oh squat
Torsdag 28:e
Warm up 10 min
In 15 min
3×500 m row
(do the first at a normal pace, 2nd at a fast pace and 3rd all out)
In teams of two, 2 RFT of:
400m wallballs (throw to eachother, no running with the ball. If the ball touches the ground, do 10 penalty burpees)
40 Toes to bar
Fredag 29:e
Warm up 10 min
1 set of max reps back squat at 50% 1RM
“Eva”
5 rounds of
800 m run
30 KB swings
30 pull-ups