Su 7.4.

rest

 

La 6.4.

a) e2m x 4

  • 3x banded tempo BS @60%
  • 3s down, 3 sec hold, 3 sec up

b) e2,5m x 5

  • 5x FS @90% 5rm + add weight from prev week

c) e2m x 5

  • 5x press @90% 5rm + add weight from prev week

d) Core work

e2m x 4

  • 10 V-ups + 10 hollow rock + 15 sec hollow hold
  • rest remaining time

 

Pe 5.4.

a) e1,5m x 6

  • 3x split jerk (from rack)
  • find heavy triple, no failures!

b) e1,5m x 7

  • 2x clean
  • find heaviest lift of the day

c) amrap 8

  • 10 push press @50/30kg
  • 10 t2b
  • 10 wb

Max effort!

 

To 4.4.

rest

 

Ke 3.4.

a) e2,5m x 5

  • 5x deadlift @90% 5rm

b) e1,5m x 20

  1. 5 pull up (strict, weighted, negative..)
  2. 10-20x russian twist
  3. 7+7 db/kb renegade row
  4. 10-20x back extension+medball wall throw

 

Ti 2.4.

a) emom 8

  • 2x pause power snatch + 2x ohs
  • pause 3 sec below knee
  • from 50% PS 1rm, add weight every 2 rounds

b) e1,5m x 8

  • 1x power snatch + 2x snatch
  • 2x 65%, 2x 70%, 2x 75-80%, 2x 85% (+ add weight 2,5% from prev week)

c) Speed work, e3m x 6

1. set

emom 3

  • 5x kb weighted sumo jumps

2. set

emom 3

  • 5x low box drop jump

3. set

  • row 40/35 cal afap!

Scale if needed!

 

Ma 1.4.

a) skill practice 20 min

  • rope climb
  • TGU training
  • pistol squat

b) 3-4 rds, rest as needed

  • 30 Du’s/ 45sec practice
  • 2-3 skin the cat
  • 10 kb/db floor bench press
  • 5+5m lateral banded walk with air squat
  • 8-10 ring row, slow release

 

Su 31.3.

rest

 

La 30.3.

a) e1,5m x 6

  • 3x split jerk (from rack)
  • find heavy triple of the day, no failure!

b) e1,5m x 7

  • 2x clean @ find heaviest lift of the day

c) For time

  • run 5-10-15m
  • 30 kbs @24/16kg
  • run 15 m
  • 25 burpee
  • run 5-10-15m
  • 20 alt kb clean @24/16kg

Go max effort!

 

Pe 29.3.

a) e2,5m x 5

  • Deadlift
  • find 5rm

b) e1,5m x 20

  1. 5x pull up (strict, weighted, negative)
  2. 10-20x V-ups
  3. 5+5 db/kb renegade row
  4. 10-20x back extension with arm slides (+weight)

 

To 28.3.

Rest

 

Ke 27.3.

a) emom 8

  • 2x pause power snatch + 2x ohs @50% ->+ add weight after every 2 rounds (with 3sec pause below knee)

b) e1,5m x 8

1x power snatch + 2x snatch

  • 2 rds @65%
  • 2 rds @70%
  • 2 rds @75-80%
  • 2 rds @85%

c) Speed work

e3m x 6

1. set

emom 3

  • 5x KB weighted sumo jumps

2. set

emom 3

  • 5x low box drop jump

3. set

  • Row 40/35 cal afap

Scale if needed!

 

Ti 26.3.

a) Skill practice 20min

  • hs/hs walk

b) 3-4 rds, rest as needed

  • 30 Du’s / 45 sec practice
  • 5+5 kb/db ohs
  • 8+8 single leg hip thrust (wb under upper back)
  • 8-10 plate ohs (+rotation L&R)
  • 10 banded hollow hold + lat pulldown

 

Ma 25.3.

a) e2m x 4

  • 3x banded tempo BS (3s down, 3s hold, 3s up) @60%

b) e2,5m x 5

  • 5 FS @90% 5rm + add weight from prev week 11

c) e2m x 5

  • 5 PRESS @90% 5rm + add weight from prev week 11

d) Core work

emom 8

  1. 30s abmat situp
  2. 30s burpee

 

Su 24.3.

rest

 

Pe 22.3.

Snatch technique day

a) emom 5

  • 5x Slow snatch high pull @bar

b) emom 5

  • 5x OHS @bar

c) emom 5

  • 5x snatch balance @bar

d) emom 5

  • 5x muscle snatch @bar

e) emom 5

  • 3 pos Snatch @bar

f) emom 6

  • 1x snatch high pull + 2x power snatch @easy weight

g) emom 6

  • 1x snatch pull + 1x snatch @moderate weight

 

To 21.3.

rest

 

Ke 20.3.

a) Skill practice 20′

  • Bar/ ring MU training/progressions

b) 3-4 rounds, rest as needed

  • 30 Du’s/ 45s practice
  • 10 ring row, slow release (4sec)
  • 5-10 Hspu/ seated press
  • 5-10 hanging MB hamstring curls
  • 3-5 squat therapy (facing the wall)

 

Ti 19.3.

a) e2m x 4

  • 3x banded Tempo BS (6s down, 6s up) @50%

b) e2m FS

  • 5 x 5 @50% 5rm

c) e1,5m Press

  • 5 x 5 @50% 5rm

d) Core work

2 rounds

  1. 30s alt leg V-ups
  2. 30s Side plank L
  3. 30s Russian V-ups
  4. 30s Side plank R
  5. 30s Seal walks
  6. 60s REST