Ma 13.8.

A) e2,5m x 3

  • 3 pause BS (2” hold@bottom)
  • @mid weight +2,5-5kg prev week

B) e2,5m x 3

  • 4 BS
  • @midheavy weight +2,5-5kg prev week

C) e2m x 4

  • 5 Push press
  • @mid weight

D) emom 10’

Core work

  1. 30” hollow rock
  2. 30”superman hold

 

Su 12.8.

Rest

 

La 11.8.

A) e2,5m x 5

  • 2 power clean + 1 split jerk
  • @mid weight

B) e2,5m x 4

  • 2 clean + 2 front squats
  • @mid weight

C) Amrap 10′

  • 10 wb
  • 10 alt kb/db snatch
  • 20 Du’s

Go for max effort!

 

Pe 10.8.

A) e2,5m x 5

  • 5 deadlift
  • focus on neg gear, silent touch to the ground
  • @mid weight

B) For 15 min, 1 min on/30s off

  • train your pull ups/kipping/butterfly…

C) Emom 10′

Core work

  • 15 hip extensions
  • 40 mountain climbers

 

To 9.8.

Rest

 

Ke 8.8.

A) e2,5m x 5

  • 2 power snatch + 1 snatch + 1 ohs @ easy/mid weight
  • For quality

B) e2,5m x 3

  • 3 snatch pull @heavy weight

C) emom 15’

with partner, same tempo

  • row 20/15 cal
  • 20 stoh @bar
  • 20 air squat
  • 20 push up
  • 20 kbs

scale -5 reps/cal

 

Ti 7.8.

1) Skill practice

12 rds

1’work/30”off

  • Hspu
  • Du’s

For quality, not max effort

 

2) 3-4 rds, rest as needed

  • 400m run
  • 5+5 single arm ring row
  • 2x 45” side plank
  • 10m banded walk
  • 5+5 single arm kb/db press in squat

 

Ma 06.08.

1) e2,5m x 3

  • 3 pause Bs (2” hold at bottom)

 

2) e2,5m x 3

  • 4 Bs

 

3) e2m x 4

  • 5 press

 

4) emom 10’

Core work

  1. 20 x abmat situps
  2. 20x back extensions

 

Su 05.08.

rest

La 04.08.

WU)
0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap push ups
5:00-10:00 KB Clean+ Thruster- KB Single leg

A)
4 Rounds for time
20 KB Snatch 24/16
15 Box Jump
10 Burpee Pull Up

Pe 03.08.

WU 10’ rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck
5:00- 10:00 Bent Row- Push Press

A)
E3M x6
4 Power Jerk @previous 5RM (23.07.)

B)
4 rounds
8- 10 OHS @previous 12RM
8- 10 Pendlay Row @same bar
Compare to 23.07.

To 02.08.

rest

Ke 01.08.

WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 3 position snatches

A)
E2,5M x4
from the rig
2 Snatch Balance+ 1 OHS, target heavy set
E2,5M x5
3 Hang Snatch, target medium weight
Compare these to 16.07.

B)
E3Mx 4
Barbell Lunge Walk, front rack
target mx weight for 12 total steps

Ti 31.07.

0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap pushups

A)
50 Pushups
500m row
3 Rope/ Climb from floor
21 Deadlifts @42.5/30 kg
1600 m run
3 Rope/ Climb from floor
21 Deadlifts @42.5/30 kg
500m row
3 Rope/ Climb from floor
50 Pushups

time cap 45min

Ma 30.07.

WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press behind neck
5:00- 10:00 3 position clean- Kang Squat

A)
5 min prep and wu
E3Mx 6
4 Power Clean @5RM (21.07.)

B)
AMRAP6
10 Wall Ball
10 T2B

Su 29.07.

rest

La 28.07.

0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap push ups

A)
40’ rounds for quality

10 Box Jumps, try to land silently
5 Ring MU’s
5 10-30sec L-sit or tuck hold (off boxes)
10 Pushups
5 Legless Rope/ Climb from floor
5 Wall Climb

Pe 27.07.

WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 Front Squat- Kang Squat

A)
E2,5M x6
3 Hang Snatch, target medium- hvy weight
E2,5M x3
3 Snatch Pull, target heavy weight
Compare these to 11.07.

B)
E3Mx 4
10 Front Squat, target 10RM

To 26.07.

rest

Ke 25.07.

WU)
0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap push ups
5:00-10:00 KB Clean+ Thruster- KB Single leg deadlift

A)
5 Rounds
20 Calorie Row
20 KB Clean and Thruster
20 KB Single Leg Deadlift