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Author: lidingo

Vecka 9

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

Vecka 8

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

Vecka 7

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

Vecka 6

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

Vecka 5

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

Vecka 4

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

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