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Vecka 11

Måndag A.) 4 set  4-8 Strict handstand push-ups / Seated DB press 5-10 Strict toes to bar   B.) 3 set  8-12 Ring push-ups 10 Table Rockers   C.) 5 Rounds not for time 6 Strict supinated c2b pull-ups/ Pull-ups  15 V-ups / tuck-ups  8 Pike push-up / push-up 20s hollow hold          Tisdag A.) Clean + Front Squat +

Vecka 10

Måndag A.) Deadlift: Jobba upp till en tung 3a gör sedan 3x5 reps @80% av den tunga 3an.    B.) Emom 8min  Min 1: 7/7 Bulgarian split squat     Min 2: 12-15 V-ups / tuck-ups    C.) 3 varv på tid:  40 Air Squat 30 Kettlebell swings 24/16kg  20 Diagonala v-ups  10 Burpee box jumps 60/50cm  14min Timecap   Tisdag      A.)

Vecka 9

Måndag A.) Back squat: 6x6 reps  -Working sets start at 70% of 1RM, increase weight from there by feel.    B.) Barbell backwards lunge: 4x12 reps (6 reps per leg)    C.) 3 Superset   45-60s Jägarvila      20 Split jumps   Tisdag      A.) Strict pull-ups: 12-9-6-3 reps  -Use weight is possible.    B.) Barbell rows: 4x8 reps  -Go heavy!    C.) Amrap 10min  30

Vecka 8

Måndag A.) Weighted Dips : 12-9-6-3-12 reps   B.) 15min AMRAP  10 Box jumps 60/50cm  10 Handstand push-ups 30 Russian Kettlebell swings 24/16kg  30 Air squats   Tisdag      A.) Every 3 min for 15min  25/20  Kcal row  Max burpee to plate until min 2.    B.) Every 3 min for 15min.    Amrap for 2min  7 DB Thrusters 2x22/2x16kg  10 Pull-ups    BASIC A.) 5 Supersets  8

Vecka 7

Måndag Teamday!  På tid:  80 Kcal Row  80 Shoulder to overhead 50/35kg  70 Burpee over bar  70 DB snatch 22/16kg  60 Pull-ups  60 Deadlift 80/55kg 200 Double unders / 400 Single unders   Timecap: 30min        Tisdag A.) Back squat: 6-6-4-4-2 reps  -Öka vikten för varje set.    B.) Romanian deadlift: 3x10 reps    C.) 4 set  5 Seated box jumps   16 Split jumps   BASIC A.) Back Squat:

Vecka 6

Måndag A.) Deadlift: 5x5 reps  -Working weight should start around 70% of 1RM, go heavier for every set.      B.) 4 sets  5 Weighted pull-ups  8/8 Bulgarian split squat   C.) 3 sets  12 Barbell rows  15 Band pull-aparts     Tisdag A.) AMRAP 15min  500m Row  20 American kettlebell swings 24/16kg   20 Wall balls 9/6kg      B.) AMRAP 15min 20 Burpees over plate  20 DB

Vecka 5

Måndag A.) Push press: 5-5-5-3-3 reps Start around 70% of 1RM and increase by feel.   B.) 3 Supersets  10/10 DB rows 15 Lateral raises   C.) 21-15-9 reps of:  Box jump over 60/50cm  Overhead squats 35/25kg   cash out: 21 burpees over bar     Tisdag A.) 5 Supersets  3 Deadlifts  5 High box jumps   -Increase weight by feel on the DL’s, start

Vecka 4

Måndag A.) Snatch warm-up  Snatch pull + Power snatch + Overhead squat: 4 sets 2+2+2 reps  -Empty barbell up to 30-35kg    B.) Emom 9min:  0-3 min: 3 Snatch 4-6 min: 2 Snatch  7-9 min: 1 Snatch -Increase weight by feel anytime you want, working sets should start around 50-60% of max snatch    C.) Every

Vecka 3

Måndag A.) 5 Superset 6 Strict barbell shoulder press  8 Seal rows    B.) 3 Supersets  8-12 DB bench press  12 Ring rows    C.) 3 Rounds not for time:  15 Lateral raises  15 Barbell high pulls 15 Reverse flyes          Tisdag A.) Power clean + front squat + jerk anyhow 3+3+3 reps x 2 set  2+2+2 reps x 2 set  1+1+1 reps

Vecka 2

Måndag A.) Deadlift: 5 x 5 reps -Working sets start around 70% of 1RM, increase weight by feel.   B.) 3 Supersets  8 Tempo barbell strict press @3030 10 High pulls with KB + 2s pause at the top   C.) 3 Rounds not for time 10 DB tricep extension behind neck 15 Bandes push-down  20