Måndag 7:e
Warm up 10 min
On a running clock:
00:00-10:00
8-10 sets of 1 power snatch and 1 hang snatch
10:00-18:00
6 sets of 3 snatch grip deadlifts
”Slaying the dragon”
Queue Through The Fire And Flames by Dragonforce and perform as many reps as possible for its duration (7:18) of:
8 Thrusters (42,5 / 30 kg)
8 Chest to bar
8 Snatches (42,5 / 30 kg)
8 Bar facing burpees over bar
Styrkelyft, Knäböj
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Tisdag 8:e
Warm up 10 min
On a running clock:
00:00-9:00
Build to your daily max in the following complex:
Clean-low hang clean-jerk
10:00-18:00
EMOM
1 low hang clean- jerk at 80-90% of your daily max
AMRAP 8 min
25 DU
8 HSPU
4 OH lunges
Weightlifting
- Warm up
- Power clean+Two jerks
- Build up to today’s max clean
- 4×4 Cleanpull
Gymnastik
- EMOM 12 min, handstående
- Teknik: Bakåtvolt
- Styrka, EMOM 16 min, E: axeldrag i rigg 10-15st, O: 12 breda push-ups i ringar 4-8st
- Stretch
Onsdag 9:e
Warm up 10 min
EMOM 9 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (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)
For time:
500m row/run/AB/Ski-erg
20 Toes to bar
30 Squat clean
40 Target burpees
40 Pistols/backward lunges with a kettlebell
30 Squat clean
20 Toes to bar
500m row/run/AB/Ski-erg
(20 min time cap)
Styrkelyft, Bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Torsdag 10:e
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 (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
5 sets of 5 back squats
”16.3”
AMRAP 7 min
10 power snatches
3 bar muscle-ups/chest to bar/pull-ups/jumping chest to bar pull-ups
Weightlifting
- Warm up
- Snatch+Pause (below the knee) hang snatch
- B) Snatch 10×1 at a medium heavy weight
- C) 4×4 Snatch grip deadlifts
Gymnastik
- EMOM 12 min, 2-4 brytningar
- Teknik: Muscle up-transistions
- Styrka, EMOM 10, E: L-sit i ringar, O: Svingar mot C2B
- Tabata 8 min, hollow och arch hold
- Stretch
Fredag 11: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
AMRAP for 9 min
15 Wallballs
15 Burpee boxjumps
At 10:00
AMRAP 2 min
Push-ups