Program w 34
|Måndag||A. 4 x 3 reps Front squats 20×1
Rest 90 – 2 min
|B. For time:
21 – 15 – 9 reps 45/30kg
Chest to bar Pullups/pullups
Cap 7 min
At 10 min start for time:
Power snatch 45/30kg
Lateral Burpees over bar
Cap 7 min
|Keep the front squats fairly light up to 80% of 1RM. Focus on positioning and speed.
All out effort but pace yourself according to your capacity.
|Tisdag||A. 3 rounds for quality
45s – 1 min Handstand/(Pike) hold free or with as little use of the wall as possible
45s – 1 min Double unders or practice on them for 1 min
45s – 1 min Carry heavy medball or a sandbag unbroken.
Rest up between movements
|B. 14 x 2 min AMRAP (2 rounds)
Ski erg (1 rep = 1 kcal)
Flywheel bike (1 rep = 1 kcal)
Rower (1 rep = 1 kcal)
Jump rope (singel unders to keep HR down)
Shuttle runs (10m = 1 rep)
Bear crawl (10m = 1 rep)
|Quality positioning and tecnique training on the first part. Hold your posture on the Carry and walk slowly.
Stay below lactic thresh hold on the AMRAP. 15s transitions within the 2 min. Optional where to start but follow the order as outlined. If full class 2 persons start on the Rest.
|Onsdag||A. 5 – 4 – 3 – 2 – 1 Clean and Jerk
Rest 2 – 2.30 min between sets. New setup on each rep.
|B. For time:
20 – 15 – 10 reps
Devils press 2×22,5/15kg
DB box step over 60/50cm 2×22,5/15kg
Starting every minute OTM with 5 Squat jumps (BW)
Cap 20 min
|If you have a solid tecnique you can go heavy on the Clean and Jerks. No touch and go reps.
Find your own pace on the Devils press and the DB Step overs. That´s the key in this workout.
|Torsdag||A. 4 x 3 – 6 reps Strict or kipping Ring muscle ups.
Rest 90 – 2 min between sets.
Scaled version strict CTB/Pullups into Ring dips/Bar dips
|B. AMRAP 15 min
15 Clusters 50/30 kg
20 Burpee CTB/Pullup
25 Overhead squats 50/30 kg
|False grip practice for everyone but if you still can´t do tjhe muscle up continue witth building stretngth.
Go hard on B but stay below thresh hold to be able to finish strong.
|Fredag||A. 10 x OTM 2 reps TGU (L/R)||A. For time:
DB Power clean 2×22,5/15kg
Boxjump over 60/50cm
After each round complete a 400/350m row
Cap 15 min
|Gradualy increase the weights on the TGU. Quality reps in a controled tempo.
Go hard but stay in control of your “redline”. Finish strong on the rower!
|Lördag||TEAM||AMRAP 40 min
100 Kettlbell Sumo Deadlift high pull 32/24 kg
300 Double unders
|Share the work but use each others strengths. Communication!|
|Söndag||TEAM||One person working alternating rounds
10 Deadlifts 60/40kg
8 Boxjump step down 60/50cm
8 KBS 32/24 kg (bottom up american)
6 Power cleans 60/40kg
4 Burpee boxjump over 60/50cm
Cap 35 min
Continue as a AMRAP if your done before 30 min
|Alternate one round each.|