La 22.9.

A) emom15′

  1. 5 thruster
  2. 5 hpc
  3. 5 push press
  4. 5 fs
  5. 5 ohs

@easy weight

 

B) ”Diane”

21-15-9

  • Deadlift @102,5/70kg
  • hspu

C) Cooldown

  • easy aerobic exercise

 

Pe 21.9.

A) e2m x 4

  • 4 snatch balance @easy/mid weight

B) e1,5m x 5

  • 1 hang snatch + 1 snatch + 1 snatch pull
  • @mid/midheavy weight

C) 3-4 rounds, rest as needed

  • 10 parallette push up
  • 20 abmat/ghd situp
  • 5-10 narrow grip chin up
  • 10m 1-arm kb lunge walk

 

To 20.9.

Rest

 

Ke 19.9.

A) Skill practice

  • for 20min
  • e1,5m
  • MU training (bar, ring, pulls, dips…)
  • Du’s

B) ”Nancy”

5 rounds for time

  • 400m run
  • 15 ohs @42,5/30kg

C) Cooldown

  • Easy aerobic exercise

 

Ti 18.9.

A) e2,5m x 5

Back squat

  1. 10 reps
  2. 8 reps
  3. 6 reps
  4. reps
  5. 2 reps

@ add weight, 1-2 reps tank each set

 

B) e2m x 5

  • 5 press in split @ easy/mid weight, 1-2 reps tank (add 2,5-5kg prev time)

C) Core work

emom 10′

  • 10-15 strict t2b
  • 15 back extensions + supine arm rotations

 

Ma 17.9.

A) e2m x 5

  1. 4 clean @mid weight
  2. 3 clean @mid weight+
  3. 2 clean @midheavy weight
  4. 2 clean @midheavy weight
  5. 1 clean @heavy weight

B) e2m x 3

  • 3 clean highpull @heavy weight

C) For time

4 rounds

  • 7 power jerk
  • 7 power clean
  • 7 bar over burpee
  • 200 run
  • @52,5/35kg barbell

 

Su 16.9.

Rest

 

La 15.9.

A) For 20 min

  • find deadlift 1 Rm

B) Amrap 4′

  • 5 sumo deadlift high pull @42,5/25kg
  • 5 push up

REST 3 min

C) 3 rds For time

  • 10 thruster @42,5/25kg
  • bar over burpee

 

Pe 14.9.

A) e2m x 5

  • 4 snatch balance @easy/mid weight
  • For quality

B) e2m x 5

  • 4 tng Power snatch @easy/mid weight

C) Core work

emom 10′

  • 30-45 sec plank hold
  • 30-45 sec reverse plank hold

 

To 13.9.

Rest

 

Ke 12.9.

A) For 20 min

  • find clean 1Rm

B) Emom 16

  • 10 wb
  • 10 hpc @42,5/25kg
  • 10 burpee
  • 10 stoh @same barbell

 

Ti 11.9.

A) skill practice

  • for 20min
  • 30” on/ 30”off
  • hs walk/ hs hold
  • du’s

B) 3-4 rds, rest as needed

  • 10 pistol squat
  • 5+5 db/kb lunge single arm press
  • 10 weighted box step over
  • 2x 15m banded run
  • 30” active hollow hang

 

Ma 10.9.

A) e2,5m x 5

  • 5 BS @mid weight (2reps tank)

 

B) e2m x 5

  • 5 Press in split @ (1-2 reps tank)

C) Core work

10 rds, 30″on/30″off

  • V-ups
  • knee banded hip extension

 

Su 9.9.

Rest

 

La 8.9.

A) For 20 min

  • find FS 1rm

B) 4 rounds for time

  • 200m run
  • 20 air squat
  • 20 kbs @24/16kg
  • 20 Du’s/40 Su’s

C) Cooldown

  • easy aerobic exercise

 

Pe 7.9.

A) e2,5m x 5

  • 3 deadlift, drop n’ go! @midheavy weight

B) For 15 min

  • find Weighted pull up 1rm
  • scale strict pull up/pull up training

C) Core work

  • 100 back extensions

 

To 6.9.

Rest

 

Ke 5.9.

A) For 20 min

  • find snatch 1rm

B) Emom 20′

  1. 10 hpc
  2. 10 fs
  3. 10 push press
  4. 10 bar over burbee
  5. rest

@42,5/25 kg

 

Ti 4.9.

A) Skill practice for 20 min

30″ on/ 30″ off

  • pull up movements (kipping, butterfly, C2B…)
  • Du’s

B) 3-4 rds

  • 400m run
  • 5+5 lunge kb/db press
  • 10 medball clean+thruster
  • 10 banded facepulls
  • 10 weighted hip extensions

 

Ma 3.9.

A) For 20’

  • Find BS 1rm

B) For 15’

  • Find Press 1rm

C) For 15’

  • Find Push Press 1rm

D) Core work

  • 100 situps