Måndag 27: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)
In 10 minutes
4-6 set of 3 paused back squat
21-15-9
Wallballs
Power snatch
Styrkelyft, Marklyft
- Uppvärmning
- 7x1rep @90-95%
- Kompletteringsset
- Final
Tisdag 28:e
Warm up 10 min
EMOM 12 min:
1 power snatch+2 OHS
3 rounds for time:
10 power cleans
10 bar facing burpees
2 min rest
3 rounds for time:
10 thrusters
10 box jump
2 min rest
3 rounds for time:
10 front squat
10 bar facing burpees
Weightlifting
*Specialpass*
To prepare for the Open:
Barbell cycling snatch, clean and jerk, thrusters, squat cleans, shoulder to overhead etc
Gymnastik
- Handstand walk, tips och tricks
Mobility
- Höfter och anklar
Onsdag 1:a
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)
EMOM 10 min
1+2+1 power clean, front squat, push jerk
AMRAP 10 min
10 box jump over
10 push ups
10 pistols/20 air squats
Styrkelyft, Knäböj
- Uppvärmning
- 3x8rep @65-75%
- Kompletteringsset
- Final
Torsdag 2:a
Warm up 10 min
EMOM 12 min
E: L-sit 10-30 s
O: 4-8 st strict pull ups
AMRAP 18 min
4 HSPU
6 clusters
8 wall balls
10 TTB
Weightlifting
- Warm up
- 5×1+2 Power clean and jerk
- 5×3 Paused Push Press
- 5×5 Back Squat
Gymnastik
- Muscle ups
Mobility
- Balans, core och partnerstretch
Fredag 3:e
Warm up 10 min
Open 17.2
If you are doing the open tomorrow rest today.