Ti 26.2.

a) emom 8′

• 2 muscle snatch + 2 snatch balance

b) e 1,5m x 8

• 3 position snatch (hips, knee, ground) with 3 sec pause on each position
• 1-2 @50%
• 3-4 @55%
• 5-6 @60%
• 7-8 @65%

c) e3m x 6

1. set

• emom 3: 5 pc + 5 b.o.b @40/30kg

2. set

• row max distance in 2,5 min

3. set

• 10m oh lunge walk @plate
• 3 laps run around the gym (one lap is 50m)

Ma 25.2.

a) skill practice 20 min

• hs/hs walk progressions

b) 3-4 rds, rest as needed

• 30 Du’s/ 45sec practice
• 2 rope climb/ practice
• 5-10 ring dips
• 5+5 kb/plate windmill
• 3-5 wall facing squat (squat therapy)

Su 24.2.

rest

La 23.2.

Open 19.1

Pe 22.2.

a) e1,5m x 4

• 5x bottom half BS @bar & band around knee
• Focus on technique!

b) e2m FS

• 5 x 5 @50%

c) e2m Press

• 5 x 5 @50%

d) Core work

2 rounds

1. 30s Abmat situp
2. 30s Side plank right
3. 30s Side plank left
4. 30s Russian twist
5. 30s Superman hold
6. 30s Butt-ups
7. 30s Body-saw
8. 60s Rest

To 21.2.

rest

Ke 20.2.

Clean technique day

a) emom 6

1x clean deadlift

1x clean pull

1x clean high pull

@ easy weight

b) emom 5

3x high hang power clean @easy weight

c) emom 5

1x high hang clean

1x hang clean

2x power jerk

d) e1,5m x 6

2x clean & jerk (split)

@moderate weight

e) e1,5m x 6

1x clean @find heaviest lift of the day

Ti 19.2.

Work 45 min amrap, rest as needed, low resistance and heart rate.

• 12 steps oh lunge walk @banded & bar
• 4x 10m banded walk (forward, backward, both sides)
• 10 false grip ring row
• 800/700m row @easy gear
• 5 hspu/ 10 seated kb/db press
• 15 t2b/ k2e
• 2 wall climb with 5 sec hs hold
• 2 skin the cat
• 10 + 10 banded hamstring curl

Ma 18.2.

Snatch technique day

a) work with bar

emom 5

• 5x snatch deadlift

emom 5

• 5x snatch high pull

emom 5

• 5x ohs

emom 5

• 5x snatch balance

emom 5

• 5x muscle snatch

b) emom 6

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

c) emom 6

• 1x snatch pull + 1x snatch

Su 17.2.

rest

La 16.2.

a) e2m x 4

• 3x tempo BS @50% 1rm
• 7s down, 7s up

b) e2m x 5

• 8x FS + 2x BS @70% FS

c) e2m x 4

• 4x press + 2x push press @75% press + add weight prev week 2,5-5%

d) emom 10 core work

1. 15 weighted situps
2. 10 bird dog

Pe 15.2.

a) emom 4

• 3x max high bxj

b) e1,5m x 6

• 2pc + 2pj @n70% pj +add weight 2,5-5% prev week

c) e1,5m x 6

• 1x clean pull +1x clean @find heavy!

d) For time

15-12-9

• Thruster @45/25kg
• Burpee

Max effort!

To 14.2.

rest

Ke 13.2.

a) e2m x 5

• 8x deadlift @70% 1rm +2,5-5kg prev week

b) e1,5m x 10

1. 10x kipping pull up/butterfly progressions
2. 10+10 one arm kb/db bent row

c) emom 10’ core work

1. 10-20 russian twist
2. 20-40 sec wall plank

Ti 12.2.

a) emom 8

• 3-4 snatch drop @easy weight, focus on technique

b) e1,5m x 8

• 3x snatch (3 sec pause above the knee)
• 2x 50%
• 2x 55%
• 2x 60%
• 2x 65%
• add weight from prev week 2,5-5% only if your form allows

c) 3-4 rds

• 10 band pull throughs
• 10+10 one arm ring row
• 8-10 kb/db press in split
• 1+1 rds kb farmers carry (single arm) focus on straight hip and core line
• 30 Du’s

Ma 11.2.

a) For 10 min

• 1-2 rope climb emom/ rope practice

b) For 10 min

• 30 Du’s emom/ Du’s practice

c) Row 2000m

• test row, go afap!

d) Cooldown

• easy aerobic exercise for 10min

Su 10.2.

rest

La 9.2.

a) emom 4

• 3x max high squat jump @bar (weighted)

b) e1,5m x 6

• 2 pc + 2 pj @n. 70%pj + add weight 2,5-5%

c) e1,5m x 6

• UB-set 1x clean pull + 1x hang clean
• find heaviest  set of the day

d) Amrap 10′

• 5 pull up
• 10 burpee
• 15 kbs @24/16kg
• 20 air squat

Pe 8.2.

a) e2m x 5

• 8x Deadlift @70% 1rm +add weight from prev week 2,5-5kg

b) e1,5m x 10

1. 10 kipping pull up/butterfly pull up progressions
2. 9+9 one arm kb/db bent over row

c) core work 4 rds

• 8 t2b/k2e
• 8 jackknife
• 8 hollowrock
• 1 min rest

To 7.2.

rest