Veckans Teknikövning: Bar Muscle-ups. Måndag Strength + Conditioning A.) Back Squat: 70%x5 80%x4x2 85%x3x2 90%x2x2 B.) Barbell Lunges backwards: 3x10 reps C.) 3 Rounds for time 15 Sprawl box jump 60/50cm 20 Push-ups 40 Squat jumps 14min Timecap Tisdag Gymnastics + Conditioning A.) 3 sets 10 Table Stands 20-30s One arm hang (alternate as you want during 20-30s) B.) 4 sets 5 Weighted Dips 15s
Veckans Teknikövning: Thruster Måndag Conditioning A.) "Running Jackie” På tid: 1000m Run 50 Thrusters 20/15kg 30 Pull-ups B.) Emom 10min Odd minutes: 9 Hang power clean 50/35kg RX+ 70/50kg AMRAP: Burpees over bar Even Minutes: Rest Tisdag Strength A.) Clean & Jerk: Jobba upp till en tung singel i 12min. B.) Back squat: 5x5 ca 75-85% C.) Core work Onsdag Strength + Conditioning A.)
Veckans Teknikövning: Power Snatch Måndag Strength A.) Squat Clean: 6 x 3-1 reps -Use a weight that is at least 70% or heavier of your 1RM for your working sets. B.) Romanian DL: 3x12 reps C.) 4set Amrap Strict pull-ups 8/8 Bulgarian split squat Tisdag Strength + Conditioning A.) Deadlift: 12-10-8-6-4-4 reps B.) 21-15-9 reps for time
Veckans Teknikövning: Kipping Handstand push-ups Måndag Strength + Conditioning A.) 4 sets 5 Bench press 8/8 DB Rows -15min timecap, use heavy weight on the bench and medium weight for the rows. B.) 5 Sets 3 Hang power cleans 5 High box jumps -15min timecap, use a heavy weight for the power cleans and a
Veckans Teknikövning: Overhead squat Måndag Conditioning Every 4 minutes for 30min (6 intervals) A.1) 400/350m Row 14 Box jumps 60/50cm 10 Shuttlerun 5m AMRAP Burpees Rest 1min A.2) 20 Wall balls 9/6kg 20 Kettlebell swings 24/16kg 20 Sit-ups AMRAP Pull-ups Rest 1min Tisdag Strenght A.) Push press: 10-8-6-4-2 reps -increase weight for every set. B.) 4 Sets 5 Weighted Pull-ups 12 DB bench press C.) 3 Sets 10/10 DB
Veckans Teknikövning: Double Unders Måndag Strength A.) Push jerk: 5x3 reps -Increase weight for every set. B.) 4 sets 5 Press 8/8 DB rows 15 Reverse flyes C.) 3 sets 15 Lateral Raises 15 Band pull apparts Tisdag Strenght + Conditioning A.) Front squat: 5-5-5-3-3 reps -Increase weight for every set. B.) For time: 50/40 kcal Row 50 KB swings 24/16kg 50 Push-ups 50 Goblet
Veckans Teknikövning: Power clean Måndag Strength + Conditioning A.) Deadlift: 2-4-6-8-10 reps -Decrease the weight for every set. B.) 3 sets 10 Barbell rows 15 band pull apparts B.) AMRAP 12min 8 C2B Pull-ups (RX+ 5 bar muscle-ups) 12 Box jumps 60/50cm 15 DB snatch 22/16kg Tisdag Gymnastics + Conditioning A.) Toes to bar technique. B.) 3 sets 3-10 Toes to
Veckans Teknikövning: Ring muscle-ups Måndag Gymnastic Strength + Conditioning A.) Emom 16min Min 1: 1-3 Ring muscle-ups / 3-5 Ring muscle-up transition Min 2: 10 Alt Pistols Min 3: 10-50 Double unders/ Single unders Min 4: 15 V-ups B.) 5 Rounds for time 10 Pull-ups 10 Burpees 20 Sit-ups 20 KB svingar 24/16 Timecap 16min Tisdag Conditioning A.) “DIANE” 21-15-9 reps for
Veckans Teknikövning: Snatch Måndag Conditioning A.) AMRAP 5 Rounds: 2min ON 1min OFF (15min) 20 Wall balls 12 Toes to bar 10 Alt DB snatch 28/22kg B.) AMRAP 5 Rounds: 2min ON 1min OFF (15min) 8 Ground to overhead 60/43kg 12 Burpees over bar Tisdag Strength A.) Deadlift: 5-5-3-3-1 Reps -Increase weight for every set. B.) 3 set 8/8 DB
Veckans Teknikövning: Squat Clean Måndag Styrka A.) Back squat: 10-8-6-4-2-15 reps -Öka vikten för varje set. B.) 4 set 8/8 One legged deadlift 14 Utfallshopp med viktskiva C.) Valfri mage om tid finns. Tisdag Styrka + Kondition A.) Push press: 6-6-4-4-2-2 reps -Öka vikten för varje set. B.) 5 Rounds for time 5/5 KB hang clean &
