Su 14.4.

rest

La 13.4.

a) Skill practice 20min

• Pull up progressions: kipping/butterfly/c2b etc..

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 squat (+rotation L&R)
• 10 banded hollow hold + lat pulldown

Pe 12.4.

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

Tabata 20s on/ 10s off x8 alternating:

1. mountain climber
2. plank hold

To 11.4.

rest

Ke 10.4.

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) For time

21-15-9

• push up
• du’s
• bxj

Max effort!

Ti 9.4.

a) e2,5m x 5

• 5x deadlift @90% 5rm + add weight

b) e1,5m x 20

1. 5 pull up (strict, weighted, negative..)
2. 10x weighted situps
3. 9+9 db/kb renegade row
4. 10x GM with plate

Ma 8.4.

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!

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