Vecka 10

Weightlifting

Tisdag

5 x 2+2 Snatch from power position + Snatch balance

5 x 1+1+1 Halting snatch deadlift + Hang snatch + Snatch

4 x 3 Segment snatch pulls on riser

 

Torsdag

5 x 1+2 Push jerk + Split jerk

5 x 1+1+1 Halting clean deadlift + Hang clean + Clean

4 x 3+1 Push press behind neck + Clean grip paused overhead squat

 

Gymnastics

Advanced week

Måndag

Bar Muscle-ups (Requirement: 5 Strict Pull-ups, 10 Kipping Pull-ups)

 

Onsdag

Morning: Ring Muscle-ups (Requirement: 5 strict ring pull-ups, 5 strict ring dips)

Afternoon: Bar Muscle-ups (Requirement: 5 Strict Pull-ups, 10 Kipping Pull-ups)

 

Fredag

Butterfly Pull-ups (Requirement: 5 strict Pull-ups)