Måndag 29:e
Warm up 10 min
Every 2 min for 10 min
5 Front squats
12 min AMRAP
Buyin: 50 HSPU
15 OH squat
15 pull-ups
Styrkelyft, knäböj
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
Tisdag 30:e
Warm up 10 min
E3M for 15 min
6 pull-ups kip/pull-ups/chest to bar
9 toes to bar
12 air squats/goblet squats/pistols
21-15-9
HSPU
Squat clean
then,
30 burpees over bar
Weightlifting
- Warm up
- Power clean + drop split jerk
- Build up to todays max clean and jerk
- 4×4 Front squats
Onsdag 31:a
Warm up 10 min
EMOM 10 min
3 tng snatches
”13.4”
7 min AMRAP
3-6-9-12…
Clean and jerk
Toes to bar
Styrkelyft, bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
Torsdag 1:a
Warm up 10 min
EMOM 10 min
4-8 strict ring row/pull-ups/chest to bar
8 min AMRAP
10 Hang clean
10 Burpee boxjumps
At 8:00:
2 min AMRAP
Thrusters (use a low weight you can keep a high pace with)
Weightlifting
- Warm up
- High hang snatch
- Build up to today’s max snatch
- 4×3 floating snatch pulls
Fredag 2:a
Warm up 10 min
In 14 min
8 sets of 4 front squats
(Use the first three sets as warm-up)
21-15-9
Pull-ups
Box jumps
Double-unders (x3)