Måndag 17:e
Warm up 10 min
On a running clock:
00:00-07:00
Establish a daily max in snatch
08:00-18:00
EMOM perform 1-2 snatches at ca 75-80% of your daily max
Complete for time (cap 12 min)
85 thrusters
85 DU
30 ring row/pull-ups/chest to bar
Styrkelyft, knäböj
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Tisdag 18:e
Warm up 10 min
EMOM 10 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (In this segment you will pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)
In 10 min
Perform 5 sets of 4 front squats
AMRAP 9 min
12 KB swing or snatch (your choice)
5 burpee box jump overs
12 push-ups
Weightlifting
- Warm up
- 3 floating pulls + power snatch
- Build up to your daily max snatch
- 4×3 Snatch pulls
Gymnastik
- EMOM 16 min, handstående
- Teknik: Front och back lever
- Styrka, EMOM 12 min, jämn; beat swings 15 st, udda; eccentric pullups
- Stretch
Onsdag 19:e
Warm up 10 min
On a running clock:
00:00-07:00
EMOM 4-8 Strict banded pull-ups/pull-ups/weighted pull-ups
07:00-14:00
EMOM 4-8 Strict half HSPU/HSPU/deficit HSPU
In teams of two, perform
21-21-15-15-9-9
Cal row/air bike
Power snatches
(First person does their 21 cals and snatches, then second person does their 21-21, etc)
Styrkelyft, bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Tosdag 20:e
Warm up 10 min
On a running clock:
00:00-10:00
Perform 5 sets of 1-2 clean and jerk at a weight of your choice (not tng)
10:00-20:00
Build to a heavy single in back squat, then subtract 5% AND add one rep to each set until you’ve done a set of 6 reps at 75%
3 three minute rounds of
20 Box jumps
15 HSPU
Max wall ball shots in remaining time
(Rest 1 min between rounds, scale box jumps and HSPU to get at least 1 minute of wall ball shots)
Weightlifting
- Warm up
- Clean liftoff + floating clean + push jerk
- Build up to today’s max clean and jerk
- 4×4 Front squats
Gymnastik
- E2MOM 12 min, 2-4 brytningar
- Teknik: Handvolt och flickis
- Styrka, EMOM 10 min, jämn; L-sit i ringar, udda; svingar mot C2B
- Tabata 8 min: Hollow hold, arch hold
- Stretch
Fredag 21:a
Warm up 10 min
EMOM 8 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (In this segment you will pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)
“Marston”
20 min AMRAP
1 deadlift
10 toes to bar
15 bar facing burpees
(The deadlifts in this workout are supposed to be heavy, but use a weight that you are comfortable with and you know won’t make you risk getting an injury)