Vecka 23

Weightlifting

Tisdag

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

 

Torsdag

5 x 1+2 Power snatch + Snatch

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

4 x 2-3 Snatch pulls

 

Gymnastics

Måndag

Sveriges Nationaldag

 

Onsdag Morgon

Build to Ring work

AMQRAP 10min
2 Ring Muscle-up transitions + 5-8 Strict Ring Dips

EMOM 5 min
3-6 Archer Ring Row

 

Onsdag Eftermiddag

Build to Handstand hold

AMQRAP 10 min
20s Assisted freestanding handstands

EMOM 6 min
A) 15-20 Wall Finger raises
B) 20-30s Plank holds

 

Fredag

Build to Bar muscle-ups
Prerequisite: 10 Kipping Pull-ups


AMQRAP 10 min
1-5 Bar Muscle-ups

EMOM 5 min
3-10 Russian Push-ups