Vecka 16

Weightlifting

Tisdag

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

 

Torsdag

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

 

Gymnastics

Måndag

Annandag påsk, rest day!

 

Onsdag

Morning

Build to HSPU

AMQRAP 10min
3-8 kipping HSPU

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

 

Afternoon

Build to Pull-ups/CTB

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

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

 

Fredag

Build to Handstand walk

AMQRAP 10min
1-20m Handstand walk/Obstacles

Every 75s, 4 rounds
10 DB Shoulder Seesaw Press