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

 

Su 2.9.

Rest

 

La 1.9.

A) 6 rds, 3 min on/ 1 min off

  • 4 clean @mid weight + rem time: amrap Cindy: 5 pull up, 10 push up, 15 air squat

B) For 10 min

  • easy aerobic exercise
  • run/row/bike/ski/ab

 

Pe 31.8.

A) e2,5m x 5

  • 5 deadlift @ easy weight
  • focus on neg gear

B) e2,5m x 5

  • 4 strict pull up
  • 5+5 single arm kb row

C) emom 10’

Core work

  • 10-15 situp+ medball throw
  • 30-45” superman hold

To 30.8.

Rest

 

Ke 29.8.

50’ work

  • 20/15 cal row
  • 15 power snatch (easy weight)
  • 10 pistol squat
  • 15 wb
  • 10 pull up
  • 400m run
  • 10 alt kb/db clean&jerk
  • 40 Du’s

Not max effort, rest as needed

 

Ti 28.8.

A) For 20 min

  • Work your gym weaknesses
  • pick 1-2, go by feel

B) 3-4 rds, rest as needed

  • 400m run
  • 5-10 rope pull up
  • 10 kb/db walking lunges
  • 30” kipping @bar
  • 7,5 + 7,5m banded walk (forward/backward)

 

Ma 27.8.

A) e2,5m x 6

  • 6 BS @easy weight

B) e2,5m x 6

  • 3 press + 3 push press @easy weight

C) emom 10’

Core work

  • 20 plank+knee to elbow tap
  • 15 back extensions + butterfly

 

Su 26.8.

Rest

 

La 25.8.

A) e2,5m x 5

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

B) e2,5m x 5

  • 2 clean + 2 fs
  • @ midheavy weight

C) Amrap 12’

  • 6x 10m sprint run (touch to ground) @wb/kb/plate
  • 15m oh lunge walk @wb/kb/plate
  • 10 wb

 

Pe 24.8.

A) e2,5m x 5

  • 5 deadlift (focus on neg gear)
  • @mid weight +5-10kg prev

B) e2,5m x 5

  • 5 strict pull up (weighted)
  • + rem time 15 air squats

C) emom 10’

Core work

  • 15-20 ghd/abmat situps
  • 15-20 back extensions

 

To 23.8.

Rest

 

Ke 22.8.

A) e2,5m x 4

  • 1 hang power snatch + 2 power snatch @mid weight

B) e2,5m x 6

  • 2 rds: 2 snatch @mid weight
  • 4 rds: 2 snatch @heavy weight

C) Emom 15

With partner at same tempo

  • 10 sledge hammer tire hit
  • 6 x 10m sprint run
  • 10 wb floor mash
  • 10 t2b
  • 10 sumo getup

 

Ti 21.8.

A) Skill practice

12 rds, 1min work/30” off

  • pistol squat
  • hs walk

For quality!

B) 3-4 rds, rest as needed

  • 100m Farmers walk@ heavy double kb
  • 5+5 single arm seated kb/db press
  • 15 weighted box steups, front rack
  • 7,5+7,5 m banded walk
  • 10 t2b/ k2e

 

Ma 20.8.

A) e2,5m x 3

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

B) e2,5m x 3

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

C) e2m x 4

  • 5 press @mid weight (+2,5-5kg prev 6.8)

D) emom 10

Core work

  • 15 weighted situp
  • 45” plank hold

 

Su 19.8.

Rest

 

La 18.8.

A) e2,5m x 5

  • 2 power clean + 2 hang clean
  • @mid weight

B) e2,5m x 4

  • 2 clean&jerk
  • @midheavy weight

C)

Amrap 5’

  • 10 bxj
  • 10 push up

Rest 2min

Amrap 5’

  • 10 wb
  • 10 burpee

Go for max effort!

 

Pe 16.8.

A) e2,5m x 5

  • 5 deadlift @mid weight (+5-10kg prev)
  • focus on neg gear, silent touch to ground

B) e2,5m x 5

  • 5 weighted/banded pull ups
  • +rem time 5 thrusters @easy weight

C) Tabata

  • abmat situp