Vecka 22

Weightlifting

Tisdag

5 x 1+2 Power snatch + Snatch

5 x 3+2 Push press behind neck + Overhead squat

4 x 2-3 Snatch pulls

 

Torsdag

5 x 1+1+1+1 Clean + Push Jerk + Hang clean + Jerk

5 x 3 Front squat + Push press

4 x 2-3 Clean pulls

 

Gymnastics

Måndag

Build to Handstand walk

How to: Bail out of handstands

AMQRAP 10 min
10-20 Handstand shoulder taps

 

Onsdag Morgon

Build to Pull-ups/Chest to bar

AMQRAP 10 min
3-12 Kipping/Butterfly Pull-ups

Every 75s, 4 rounds
3-10 Banded Chest to bar

 

Onsdag Eftermiddag

Build to Toes to bar

AMQRAP 10 min
3-12 Toes to bar

Every 75s, 4 rounds
4 Straddle leg lifts + 20s L-sit

 

Fredag

Build to HSPU

AMQRAP 10 min
3-8 Strict/deficit HSPU

Every 75s, 4 rounds
10-20 Push-ups