Vecka 13

Weightlifting

Tisdag

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

 

Torsdag

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

 

Gymnastics

Måndag

Build to Butterfly Pull-ups/Chest to bar

AMQRAP 10min
5-12 Butterfly pull-ups/chest to bar

Every 75s, 4 rounds
3 strict/weighted Ring Pull-ups

 

Onsdag

Morning

Build to Bar Muscle-ups

AMQRAP 10min
1-3 Bar Muscle-ups

Every 75s, 4 rounds
8-10 Hollow Lat-extension

PREREQUISITE: 5 Strict Pull-ups, 10 Kipping Pull-ups

 

Afternoon

Build to Handstands

AMQRAP 10min
5 Wall floats + 20sec hold

Every 75s, 4 rounds
Forearm strengthwork

 

 

Fredag

Build to HSPU

AMQRAP 10min
3-8 kipping HSPU

Every 75s, 4 rounds
4 strict/negative HSPU/Push-ups