Veckans Teknikövning: Clean Måndag A.) Overhead squat: 5-4-3-2-1 reps -Increase weight for every set. B.) 3 Supersets 16 Walking weighted lunges (use DBs or KBs) 10 Hip thrusts on bench C.) Amrap 10min 10 Pull-ups 20 Goblet squats 24/16kg 10 Burpees over plate Tisdag For time in teams of two: 1,4 km Run (Together) 3 Rounds of: 20 Toes to
Veckans Teknikövning: Toes to bar Måndag A.) Bench press: 10-8-6-4-2 reps -Increase weight for every set. B.) 3 Supersets 12 Barbell rows 12 Facepull ring rows C.) Amrap 8min: 5 Pull-ups 10 Push press 35/25kg 15 goblet squat 24/16kg Tisdag A.) EMOM 30min Min 1: Row Kcal Min 2: Devils press 2x16/2x12,5kg Min 3: Box jump over 60/50cm Min 4: Ring
Veckans Teknikövning: Overhead squat Måndag For Time: 3 Rounds for time 40 Wall balls 9/6kg 20 Pull-ups 5 Rounds 8 Handstand push-ups 12 Deadlifts 80/55kg 7 Rounds 20 Double unders 5/5 Single arm front rack DB squat 22/16kg Timecap: 35min Tisdag A.) Deadlift: 5x5 reps -Working sets start at 70% B.) Weighted pull-ups 4x5 reps C.) 4 Supersets 8 Barbell rows 16-20 alt DB
Veckans Teknikövning: Handstand push-ups Måndag A.) Thrusters: 10-8-6-4-2 reps -Increase weight for every set, barbell starts from the floor! B.) Every 3 minutes 10 Thrusters 43/30kg 10 Pull-ups Amrap burpee over bar until 2min mark. -Rest the last minute of 3, your total amount of burpees at the end will be your score. Tisdag A.)
Veckans Teknikövning: Push Jerk Måndag A.) Emom 12min Min 0-4: 3 Snatch Min 4-8: 2 Snatch Min 8-12: 1 Snatch -Increase weight by feel during the 12min. B.) Front squat: 5 x 3 reps -Working sets start at 75% of 1RM C.) Bulgarian split squat: 3x10/10 Tisdag A.) 5 Supersets 5-8 Weighted Dips 3-10 Strict pull-ups B.) AMRAP 3
Veckans Teknikövning: Power Snatch Måndag A.) 3 Set 2-5 False grip ring pull-up / ring pull-up / ring row 8/8 One leg seated leg lifts B.) 3 Set 10-15s False Grip chest to ring hold / ring hold 8/8 Side V-ups C.) 5 Rounds for time: 200m Run 8 Pull-ups 12 Push ups 18 Overhead walking lunges
Veckans Teknikövning: Deadlift Måndag A.) 4 Supersets Bar muscle-ups / chest to bar pull-ups / kipping pull-ups 1/1 Turskish get-up -Choose the reps by feel, the purpose here is to work on technique on the first exercise. Dont push it to the point where you're form breaks down. B.) 3 Supersets 10-20s
Veckans Teknikövning: Toes to bar Måndag A.) Clean + front squat + Split jerk: 7 set, 2+1+1 reps -Start around 60% of 1RM clean & jerk, increase weight by feel. B.) Front squat: Heavy triple. -Take 14min to work up to a heavy triple. C.) 21-15-9 reps for time of Power snatch
Veckans Teknikövning: Snatch Måndag A.) Back Squat: 80%x5x5 B.) 4 Rounds not for time: 14 Double front rack walking lunges (kettlebells) 8 Strict toes to bar 12 Hip thrust on bench 20/20s Side plank C.) Weighted skier squats: 3x15 reps Use two DBs or KBs as weight, no hip extension at the top. Tisdag A.) Split
Veckans Teknikövning: Back squat Måndag A.) Emom 9 min 0-3min: 3 Power clean + push jerk 3-6min: 2 Power clean + push jerk 6-9min: 1 Power clean + push jerk -1 PC + 1 PJ = 1 rep, increase weight by feel any time during the emom. B.) 3 Supersets 10 Hip thrust
