Måndag 13:e
Warm up 10 min
EMOM 10 min
Work on weakness: DU/skill based gymnastics (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)
With a running clock:
00.00-05.00
3-5 sets of 3 power cleans
05.00-10.00
3-5 sets of 3 squat cleans
AMRAP 9 min
5 Pull ups
10 Push ups
15 Burpees
Styrkelyft, Bänkpress
- Uppvärmning
- 6x2rep @85-90%
- Kompletteringsset
- Final
Tisdag 14:e
Warm up 10 min
EMOM 12 min
Even: L-sit
Odd: Eccentric pull ups
In teams of two, perform lovingly:
2 rounds of:
AMRAP 4 min
8 partner front squats
8 synchronized burpees over bar
1 min rest
AMRAP 4 min
8 partner power cleans/deadlifts
8 syncronized TTB
1 min rest
<3
Weightlifting
- Warm up
- 5×1+2 Clean & Jerk
- 4×3 Hang Clean Pull
- 5×2 Snatch Balance
Gymnastik
- EMOM 12 min, E: 5st Hollow – neutral+5 st arch – neutral O: Handstående
- Teknik: Rondat
- Hjulning på linje
- Rondat med tryck till liggande på mage
- Hjulning till jämfota
- Styrka, EMOM 12 min, E: Eccentric pull ups O: Situps med viktplatta (start i hollow)
- Stretch
Mobility
- Axlar och bröstrygg
Onsdag 15:e
Warm up 10 min
In 10 minutes
Perform 3-6 set of 8 front squat
EMOM 10 min
Work on weakness: DU/skill based gymnastics (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)
AMRAP 10 min
7 Ring dips
9 Deadlifts
11 Wallballs
Styrkelyft, Marklyft
- Uppvärmning
- 6x2rep @85-90%
- Kompletteringsset
- Final
Torsdag 16:e
Warm up 10 min
EMOM 8 min
2 snatches with a 3 second pause at knees and in bottom
For time:
30 Box Jumps
60 sec rest
30 Pull-ups
60 sec rest
30 KB Swings (24/16 kg)
60 sec rest
30 Front Squats (52,5/35 kg)
60 sec rest
30 T2B
60 sec rest
30 Push Press (52,5/35 kg)
60 sec rest
30 Deadlifts (52,5/35 kg)
60 sec rest
30 Burpees
60 sec rest
30 Double-unders
Weightlifting
- Warm up
- 5×1+1 Snatch Pull+Low Hang Snatch
- 5×3 Snatch Grip Deadlifts
- 4×4 Front Squat
Gymnastik
- EMOM 12 min, gå ned i brygga med hjälp/mjukis med hjälp
- Teknik: Muscle up
- Transitions med band i ringar
- Svingar i ringar/räcke
- Muscle uop med pass
- Styrka:, Cirkel:
- L-sit i paralettes/på lådor
- Pushups i ringar
- Statisk front lever i ringar
- Gunga i hollow hold
- Gunga i arch hold
- Grodhopp
- Stretch
Mobility
- Höfter och anklar
Fredag 17:e
Warm up 10 min
”Back to the future”
21-18
Thrusters (42,5/30kg)
Burpees over bar
then,
1/2 Individual event 4, regionals 2011
50 Pull-ups
50 Kettlebell swings (24 / 16 kg)
50 Double-unders
50 Overhead squats (42,5/30kg)
or
1/2 Individual event 4, regionals 2013
50 WB
50 CTB
50 OLS
50 DBSn (32/22kg)
then,
15-12
Snatch (42,5/30kg)
HR Push-ups
then,
Individual event 6, regionals 2013
100 DU
50 HSPU
40 TTB
30 STOH (72,5/45kg)
30 Lunges FR
then,
9-6-3
Thrusters (42,5/30kg)
Burpees over bar
(Scale reps and exercises in the ”time travels” to meet a 45 min time cap. You may perform the time travels in teams)