Måndag 22:a
Warm up 10 min
For time (cap 10 min):
50 strict ring row/pull-ups/weighed pull-ups
“11.2”
15 min AMRAP
9 Deadlifts
12 HR push-ups
15 Box jumps
Styrkelyft, bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
Tisdag 23:e
Warm up 10 min
In 12 min
6 sets of 3 Front squats
“Helen”
3 rounds of
400m run
21 KB swings
12 pull-ups
Weightlifting
- Warm up
- 3 floating pulls + power snatch
- Build up to your daily max snatch
- 4×3 Snatch pulls
Onsdag 24:e
Warm up 10 min
4 Rounds of
2 min max half HSPU/HSPU/deficit HSPU
2 min max cal row
2 min max knee raises/straight leg raises/toes to bar*
2 min max DU/pistols/rope climbs (whichever you need to work most on)
Styrkelyft, marklyft
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
Torsdag 25:e
Warm up 10 min
In 12 min
Build up to todays max in the following clean + hang clean + jerk
Dead hang for time,
when you drop:
10 min AMRAP
25 DU
8 HSPU
At 10:00
Dead hang for time
(Record both time for dead hang before and after and reps in the AMRAP)
Weightlifting
- Warm up
- Clean liftoff + floating clean + push jerk
- Build up to today’s max clean and jerk
- 4×4 Front squats
Fredag 26:e
Warm up 10 min
EMOM 12 min
Even: 1-3 box jump for height
Odd: 1 set of pull-ups
3 RFT:
21 Deadlift
6 barfacing burpees over bar
18 Front squat
6 barfacing burpees over bar
15 Clean
6 barfacing burpees over bar
12 Shoulder to OH
6 barfacing burpees over bar
9 Thruster
Rest 2 min
After the last 2 min rest, row 500m for time.