Vecka 15

Weightlifting

Tisdag

5 x 1 Halting clean deadlift 1 Power clean + 1 Hang clean + 1-2 Jerks

5 x 1 Clean and jerk

3 x 3-5 Sots press 3 Tempo overhead squat

 

Torsdag

5 x 1 Snatch high pull 1 Power snatch 1-2 Hang squat snatch

5 x 1 Snatch

3 x 5 Halting snatch deadlifts 3 Tempo overhead squats/drop snatch

 

Gymnastics

Måndag

Build to Pull-ups/CTB

AMQRAP 10min
5-12 kipping pull-ups/CTB

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

 

Onsdag

Morning

Build to Toes to bar

AMQRAP 10min
2-10 Toes to bar

Every 75s, 4 rounds
3 Skin the cat/strict Toes to bar/Ball-ups

 

 

Afternoon

Build to Handstands

AMQRAP 10min
5 Wall floats + 20sec hold/20s Freestanding holds

Every 75s, 4 rounds
Hollow banded pull-downs

 

 

Fredag

Långfredag, rest day!