Veckans teknikövning: Kettlebell clean & jerk Måndag A.) Snatch: Work up to a heavy double for the day. -Take 14min to work up to a heavy double in squat snatch. If you are a beginner you should use the 14min to work on technique. B.) For time: 15 Snatches 43/30kg 21
Veckans teknikövning: Power clean (touch and go) Måndag A.) Clean + front squat + jerk: 7 set 1+2+2 reps -Increase weight by feel, aim for a heavy weight on the lasts sets. B.) 10 Rounds for time: 5 Toes to bar 10 Wall balls 9/6kg 5 Burpees Timecap: 13min Tisdag A.) 4 Supersets 6 Strict press 6
Veckans teknikövning: Push jerk Måndag A.) Not for time 30 Kipping/butterfly pull-ups -Timecap: 5min -The purpose here is to work on quality reps, keep the sets in manageable rep amounts. Don’t go to failure! B.) 4 Supersets 8/8 Dumbbell rows 12 Band pull aparts C.) 10 Rounds for time: 30 Double unders / 60 single
Veckans teknikövning: Snatch Måndag A.) Clean & jerk: 3-3-2-2-1-1 reps -Increase weight for every set. Were going for a squat clean and a split jerk. If the split jerk technique is not on point yet you can go with a push jerk. C.) Amrap 10min 8 power cleans 60/43kg 10 Toes
Veckans teknikövning: Handstand Måndag A.) 5 Rounds for time: 3 Bar muscle-ups / 5 chest to bar / 7 pull-ups 9 Burpee box jump over 60/50cm Timecap: 8min B.) 4 Rounds for time: 200m Run 6 Power cleans 70/50kg Timecap: 8min C.) 3 Rounds for time 25/20 kcal Row 20 Wall balls 9/6kg -If the class is full
Vecka 41 Veckans teknikövning: Clean Måndag A.) Back squat: 6-6-4-4-2-2 reps -increase weight for every set. B.) Front rack lunges backwards: 3x12 reps C.) 10min Amrap: 20 Wall balls 9/6kg 15 Russian KB swings 32/24kg 10 Toes to bar Tisdag A.) EMOM 10min 3 Power cleans -Increase weight by feel B.) 3 Supersets 12 Romanian deadlift 6 Partner hamstring curl C.) For
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
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
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
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
