TESTWEEK! Måndag A.) Back Squat 1RM -Work up to your 1 rep max Back squat! -Hips need to be below parallel. B.) Broad jump -Jump as long as possible. -Start from standing position. -Your feet must stay in place after landing. -Measure from the starting point to your heals were you landed. -Three tries! C.) 2000m
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
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
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
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
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
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
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:
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
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
