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Author: lidingo

Vecka 3

Veckans Teknikövning: Thruster   Måndag   A.) Power clean + push jerk: 3-3-2-2-1-1 reps (1PC + 1PJ = 1 rep) -Increase weight for every set or when reps decrease.    B.) Back squat: 8-8-6-6-4-4 reps  -Increase weight when reps decrease.    C.) 3 Supersets   10 Romanian Deadlift  5 High box jumps   Tisdag   A.) 4 Supersets  Bar muscle-ups / Chest to

Vecka 2

Veckans Teknikövning: Ring muscle-ups   Måndag A.) Every third minute for 15min  4 Bar muscle-ups / 6 C2B / 6 Pull-ups 8 Clean & jerk anyhow 60/43kg Amrap Burpee over bar until the second minute is finished.  -Your total amount of burpees over the 15min will be your score.    B.) Every third minute

Vecka 1

Veckans Teknikövning: Clean (Squat clean)   Måndag A.) Power snatch + overhead squat: 7 sets 1+1 reps -Working sets start around 60% of 1RM power snatch/snatch. If you are a beginner keep the weight light and work on technique.   B.) Front squat: Work up to a heavy triple.  -Timecap: 14min   C.) AMRAP

Vecka 53

Måndag   A.) 5 Supersets 5 Strict press  8/8 Dumbbell rows   B.) AMRAP 15min 4 Toes to bar 6 Kettlebell swings 24/16kg (Rx+ 32/24kg) 8 Burpee over bar 10 Overhead squats 35/25kg (Rx+ 43/30kg) - If OHS are hard to perform due to mobility limitations, do front squats instead.     Tisdag   A.) Deadlift: 4 x 3 reps  -Working sets

Vecka 52

Veckans teknikövning: Handstand/ Handstand walk     Måndag A.) Hang power clean: 5-5-5-3-3 reps  -Aim for a heavy set of 3.    B.) Back squat: 5x6  - @70-80% of 1RM BS.   C.) 4 Supersets  12 Weighted skier squats  30s Weighted plank      Tisdag   A.) Amrap 8min  16/14 kcal Row  10 Box jump over 60/50cm    B.) Amrap 8min 8 Thrusters 43/30kg  30 Double unders    C.) Amrap

Vecka 51

Veckans teknikövning: Overhead squat       Måndag   A.) EMOM 6min  3-5 Bar muscle-ups/ chest to bar pull-ups/ kipping pull-ups     B.) 4 Supersets 3-5 Weighted supinated pull-ups Handstand push-ups / pike push-ups    C.) Every third minute for 15min  20 American Kettlebell swings 24/16kg  10 Thrusters 43/30kg  Amrap burpees (Until the clock hits 2 min) Rest 1min    Tisdag   A.) Power clean: 5-5-3-3-2-1

Vecka 50

Veckans teknikövning: Power clean + Push jerk       Måndag   A.) EMOM 12min  1 Clean + 1 Hang clean + 1 Front squat -Start light and increase weight by feel.   B.) Front squat: Work up to a heavy single.    C.) 4 Supersets  10 Romanian deadlift  8/8 Bulgarian split squat   Tisdag   “CINDY” 20min AMRAP 5 Pull-ups  10 Push-ups  15 Air squats   Onsdag   A.) Deadlift:

Vecka 49

Veckans teknikövning: bar muscle-up       Måndag   EMOM 30min  Min 1: Row Kcal  Min 2: American kettlebell swings 24/16kg  Min 3: Box jumps 60/50cm  Min 4: Push press 43/30kg  Min 5: Shuttle run 5m (One length is one rep) Min 6: Rest   Tisdag   A.) Power snatch: Heavy single -Take 12 min to work up to a heavy single

Vecka 48

Veckans teknikövning: Push press       Måndag   A.) Back squat: 8-8-6-6-4-4 reps  -Increase weight by feel, start around 65% of 1RM.   B.) Every 2min for 12min (6 Sets) 3 Cleans 70/50kg  8 Toes to bar  10 Burpees over bar   Tisdag   A.) Bench press: 5x5 reps    B.) 4 Supersets  10 Barbell rows  5-10 Weighted push-ups    C.) 3 Supersets 5-8 Strict toes to

Vecka 46

Veckans teknikövning: Kettlebell clean & jerk      Måndag   A.) Snatch: Work up to a heavy double for the day.  -Take 14min to work up to a heavy double in squat snatch. If you are a beginner you should use the 14min to work on technique.    B.) For time:  15 Snatches 43/30kg  21