Veckans teknikövning: KB Clean, Jerk and Snatch MÅNDAG Weightlifting & Strength A1: Power Snatch Technique - 15min A2: Power Snatch - 16min TC - Jobba upp till en tung 1a B: 4 set 10 Strict Press 10-15 Scull Crushers 10 Lateral Raises 10 DB Floor Press @ 30x1 TISDAG Gymnastics & Body Control A: Core coach choice -
Veckans teknikövning: Thruster MÅNDAG Gymnastics & Body Control A: Core coach choice - 10min B: Kipping HSPU tech - 15min - Coach choice! C: Amrap 17min 5 HSPU 5 Power Clean 70/50 10 Burpees 10 Jumping Air Squats Assistance & Extra D: 4 set 5-10m Handstand Walk TISDAG Cardio A: Amrap 13min - Team of 2 - You go i go 15
Veckans teknikövning: Deadlift MÅNDAG Cardio A: For time - Team of 2 - You go i go 50 Sync Air Squats 50 Sync Sit ups 50 Sync DB Snatch 22/16 - Sync in top 50 Sync Burpees 100 Air Squats 100 Situps 100 DB snatch 22/16 100 Burpees 50 Air Squats - Partner in Plank Hold 50 Sit
Veckans teknikövning: Squat Snatch MÅNDAG Strength & Cardio A: Deadlift 5x5 @ 70-75% - 8/8 DB Row mellan seten B: 10-9-8-7-6-5-4-3-2-1 Strict Pullups Push Ups - 15 Jumping Squats C: 3 set 15 Barbell Bicep Curl 40-60 Weighted Plank TISDAG Weightlifting & Strength A: Hang Power Snatch Every 90s for 12min - 8 set 1-2 rep - Vikt på känsla B: OHS -
Veckans teknikövning: Kipping Pullups MÅNDAG Weightlifting & Strength A: Power Snatch Every 90s for 12min - 8 set 1-2 rep - Vikt på känsla B: OHS - 16min TC - Jobba upp till Heavy 5 C: 4 set 10/10 DB OH Walking Lunges 10 Strict Press 5 Seatede Weighted Vertical Jump Assistance & Extra D: Clean 6x3 @ 70% TISDAG Gymnastics
MÅNDAG A: 12 Days of JUL 1 One arm Devils Press 22/16 2 HSPU 3 Clean 50/35 4 Burpees Over Bar 5 T2B 6 KBS 24/16 7 Pullups 8 Box Jump Over 9 V-Up 10 DU 11 Goblet Squat 24/16 12 Overhead Walking Lunges 20/15 bumperplat Like the song the “12 Days of Christmas,” complete each exercise in ascending
Julschema v52 Måndag 23e Tisdag 24e Onsdag 25e Torsdag 26e Fredag 27e Lördag 28e Söndag 29e Stureplan 8.00 12.00 17.00 11.00 15.00 SoFo 7.00 17.00 12.00 13.00 10.00 Vasastan 12.00 18.00 12.00 09.00 17.00 Julschema v 1 Måndag 30e Tisdag 31a Onsdag 1a Torsdag 2a Fredag 3e Lördag 4e Söndag 5e Stureplan 11.30 18.30 7.30 12.00 11.00 15.00 SoFo 18.00 12.00 7.00 12.00 13.00 10.00 Vasastan 17.00 11.30 17.30 09.00 17.00
Veckans teknik: Rope Climb MÅNDAG Cardio A: Amrap 10min 10 Push Press 43/30 10 Burpees 10 Pullups - Scale: jumping pullups B: Amrap 10min 10 Power Clean 43/30 10 Burpees 10 Pullups Assistance & Extra C: 3k Ski Erg TISDAG Strength A: 3 set - warm up 10 Standing Arnold press - Båda händerna 8/8 DB Row B: Push Jerk - 16min TC 8-6-4-2 C:
Veckans teknik: Handstand Nästa veckas teknik: Rope Climb MÅNDAG Strength A: 3 set - warm up 10 Standing Arnold press - Båda händerna 8/8 DB Row B: Push Press - 16min TC 8-6-4-2 C: 4 set 12 Romanian deadlift 40s weighted plank hold Assistance & Extra E: DB Bench press 4x10 TISDAG Weightlifting A: Clean + Hang Clean - 16min TC - Jobba
Veckans teknik: Power Snatch Nästa veckas teknik: Handstand MÅNDAG Weightlifting A: Snatch Pull tech - Coach choice! B: Snatch Pull 5x3 @ 100% of Snatch C: 5 RFT 10 OHS 43/30 - Scale: OH Lunge Backwards 20 Hang DB Snatch 22/16 30 Lateral Jump Over DB Assistance & Extra D: Emom 20min 1 Power Clean - Bygg så tungt du
