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Vecka 1

Måndag A.) Power clean + Push jerk: 3 - 3 - 2 - 2 - 1 - 1 reps -Increase weight by feel, start around 60% of 1RM    B.) Back Squat: Work up to a heavy set of 5.    C.) AMRAP 12min 7 Pull-ups 14 Wall balls 9/6kg  18 Sit-ups       Tisdag A.) Strict press:

Vecka 52

Måndag A.) Deadlift: 4 x 3 reps  -Working sets start at 80% of 1RM    B.) 4 Supersets  3-5 Weighted pull-ups 10 V-ups / tuck-ups    C.) 25-20-15 reps not for time of: Barbell rows (light weight) Crunches  Dumbbell curls  Mountain climbers   Tisdag  25 Min AMRAP  20 Wall balls 9/6kg    10 Handstand push-ups  / push-ups 10 Hang snatch anyhow 43/30kg   10 pull-ups   Onsdag A.) 4

Vecka 51

Måndag A.) Every third minute for 15min 5 Power cleans 50/35kg 5 Front squats 50/35kg  5 Shoulder to overhead 50/35kg -Amrap burpee box jump until 2 minute mark, the total amount of BBJ at the end will be your score.   B.) Every third minute for 15min  25/21 Kcal Row 15 American Kettlebell swings

Vecka 50

Måndag A.) Deadlift: 2-4-6-8-10 reps  -Decrease the weight for every set.    B.) 3 sets  10 Barbell rows  15 band pull aparts    B.) AMRAP 12min  8 C2B Pull-ups (RX+ 5 bar muscle-ups)   12 Box jumps 60/50cm  15 DB snatch 22/16kg     Tisdag  A.) 4 sets  3-10 Kipping toes to bar Handstand walk / 1-3 Wall climbs   C.) Every 3min for 18min    18

Vecka 49

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.) Squat Clean: 5-4-3-2-1 reps  -Increase weight for every set start around 60% of 1RM.   B.)

Vecka 48

Måndag A.) Back squat: Workup to a heavy single. -Timecap 12min   A.2) Back squat: 85% x 3 Reps                              80% x 4 Reps                             75% x 6 Reps       B.) 3 Superset   12 Romanian deadlift (ca 50% of 1RM deadlift) 14 Overhead split jumps   C.) Weighted skier squats: 3 x 15 reps    Tisdag A.) Power Snatch: 3-3-2-2-1-1 reps  - Increase

Vecka 47

Måndag A.) EMOM 12min  1 Clean & jerk (Squat clean + split or push jerk ) - Increase weight by feel.   B.) 3 Supersets  10 Good mornings 3-8 Strict supinated pull-ups   C.) AMRAP 12min 9 Deadlifts 70/50kg 12 Push-ups 15 Box jumps 60/50cm    Tisdag A.) Bench press: 10-8-6-4-2 reps  -Start around 70% of 1 RM, and

Vecka 46

Måndag A.) Back squat: 10-8-6-4-2-15 reps  -Increase weight by feel.    B.) 4 set  8/8 One legged deadlift  14 Utfallshopp med viktskiva    C.) Valfri mage om tid finns.     Tisdag A.) Push press: 6-6-4-4-2-2 reps  -Increase weight by feel.    B.) 5 Rounds for time  5/5 KB hang clean & jerk 24/16kg   30 Air squats  40 Double unders /

Vecka 45

Måndag A.) 5 Supersets    Bench press: 12-8-4-8-12 reps 8 Barbell rows -Reps on the bench press will change for every set, reps on barbell rows stay the same on all five sets.    B.) EMOM 15min  Min 1: Box jumps 60/50cm Min 2: Farmers walk 2x32/2x24kg  Min 3: Overhead split jumps 10/5kg (Weight plate) Min

Vecka 44

Måndag A.) Clean: 3-3-2-2-1-1 reps  -Working sets start at 60% of 1RM increase weight by feel.   B.) Tempo back squats: 5-5-5-3-3 reps @30X2   C.) 3 supersets  12 Romanian deadlift 12 Weighted skier squat       Tisdag For time:    4 Rounds  5 Bar muscle-ups / 6 C2B pull-ups / 7 pull-ups  20 Alternating DB snatch 22/16kg    Straight into…   4 Rounds  8 Handstand