Author:lidingo

Vecka 40

Veckans teknikövning: Double unders   Måndag   A.) Overhead squat with 3s paus at bottom: 4x3 reps (light weight)    B.) Snatch: 4-4-3-3-2-2-1-1 Increase weight for every set, start at around 60% of your 1RM snatch.    C.) Amrap 8min:  3-6-9-12-15… reps of  Burpee box jump 60/50cm  14 DB snatch 22/16kg  (RX +32/22kg) -Increase the amount of BBJ...

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Vecka 39

Veckans teknikövning: Thruster   Måndag   Teamday!    3 Rounds for time:  60 Wall balls 9/6kg  50 Burpee over bar 40 Deadlift 80/55kg  30 Handstand push-ups 20 Pull-ups   Timecap: 35min       Tisdag   A.) Back squat: 5-5-3-3-2-2 reps -Increase weight for every set.    B.) 3 supersets  6/6 One legged deadlift  12 Split jumps    C.) Weighted walking lunges 4x14 reps    Onsdag   A.) Bench press: 5x5 reps  -Working sets start at...

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Vecka 38

Veckans teknikövning: Overhead squat   Måndag   A.) Power snatch: 3-3-2-2-1-1 reps  -increase weight by feel.    B.) Back squat: 5x3 reps 70-90%of 1RM    C.) Bulgarian split squat: 3x8/8  -Go heavy!         Tisdag   A.) 4 supersets  3-5 Weighted pull-ups  12 V-ups    B.) 3 Supersets 6-10 Strict toes to bar   12 Ring rows    C.) Amrap 12min  50 Double unders / 100 single unders  20 Sit-ups   18 American...

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Vecka 37

Veckans teknikövning: Split jerk   Måndag   A.) Deadlift: 10-8-6-4-2 reps -Increase weight for every set.    B.) Romanian deadlift: 3x12 reps  -Use 50% of todays heaviest DL set, the weight should feel light.        C.) 3 Rounds not for time  10 Double front rack KB squats  10 Unweighted hip thrusts   12 Split jumps (Jump as high as...

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Vecka 36

Veckans teknikövning: Kettlebell snatch Måndag   A.) Weighted pull-ups: 4x5   B.) For quality:  21-15-9 reps of  Handstand push-ups (Scale Seated DB press)  Ring dips (banded regular dips or bench dips)  Push-ups (on knees)    C.) 3 rounds for time:   400m Run  AMRAP pull-ups  -You’re score will be your total time and total amount of pull-ups. Timecap 12min.     Tisdag   A.) Hang...

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Vecka 35

Måndag   A.) Hang snatch: 2 reps 7 set  -Working sets start at 70% of 1RM snatch, aim for a heavy double.    B.) Alt Barbell lunges backwards: 4x10 -Go heavy!    C.) 3 supersets  12 Skier squats  12 Double front rack KB squat      Tisdag   A.) Push jerk: 3-3-2-2-1-1 reps  -Go heavy!    B.) Dumbbell rows 4x10/10 reps    C.) 3km Run    Timecap:...

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Vecka 34

Måndag   A.) 4 set 1-5 Kipping ring muscle-ups / 3 ring transitions 15-20s Hollow hold    B.) 3 set 3-5 False grip ring pull-ups / 8 False grip ring row 12 V-ups / 15 tuck ups C.) 18min AMRAP  400m Löpning 10 Pull-ups  12 Handstand push-ups / push ups   15 Box jumps 60/50cm    Tisdag   A.) Clean: 2 reps 7sets  -Working...

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Vecka 33

Måndag   A.) Power snatch + overhead squat: 7 set 1+1 reps    B.) 5 rounds for time  10 Front squats 50/35kg  12 Push ups  15 American Kettlebell Swings 24/16kg   Timecap: 14min     Tisdag   A.) 3 sets  1-2 Rope climbs  Handstand walk/ 15-20s Handstand    B.) 3 sets  3-10 Supinated strict pull-ups  10-20s Ring support    C.) Amrap 3 rounds  Min 1: Row kcals  Min 2:...

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Vecka 32

Måndag   Teamday!    For time 50 kcal row - 40 Burpee box jumps 60/50cm  50 kcal row - 40 Power cleans 60/43kg  50 kcal row - 40 Toes to bar  50 kcal row - 40 Front squats 60/43kg  50 kcal row - 40 Burpees over bar    Timecap: 30min     Tisdag        A.) Press: 4-4-6-6-8-8 reps    B.) Emom 10min  1 Press...

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Vecka 31

Måndag   A.) 5 Supersets  6 Deadlifts 75-80% of 1RM  12-16 Standing alternating kettlebell press.     B.) Amrap 12min  6/6 Single arm devils press 22/16kg   14 Box jump overs 60/50cm  20 DB Front rack lunges  22/16kg    25 Sit-ups   Tisdag        A.) 5 sets  6 Weighted dips   10 Barbell rows    B.) For time   50 Kcal row  50 American kettlebell swings 24/16kg   50 Push-ups  50 Goblet squats...

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