Ti 18.6.

a) e2,5m Deadlift

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm

b) e2m Pull up ladder

c) e3m alternate set 1.+2. for total 4rds

set 1.

  • 200m run
  • 20 bxj

set 2.

  • 15+15m kb/db lunge walk (single arm)
  • 20 abmat situp

Rest for remaining time (1min)

 

Ma 17.6.

a) 30sec on/ 30sec off x 6

  • Tall snatch @bar/easy weight

b) For 20 min

  • Find heavy Snatch 2rm

c) e2,5m FS

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm

 

Su 16.6.

lepo

 

La 15.6.

a) 30 sec on/30 sec off x 10

Alternating 1) and 2)

  1. FS @bar
  2. Press @bar

b) e5m x 4

  • Run 800m
  • scale distance if needed

 

c) Core work 2 rds:

  1. 30 sec Abmat situp
  2. 30 sec side plank R
  3. 30 sec side plank L
  4. 30 sec Russian twist @kb/plate
  5. 30 sec Butt ups
  6. 30 sec Superman hold
  7. 30 sec Body Saw plank
  8. REST 1 MIN

 

Pe 14.6.

Clean technique day

 

To 13.6.

lepo

 

Ke 12.6.

Partner wod

For 45 min (amrap)

  • 20/15 cal row
  • 45 sec Battle rope
  • 20x PS @45/25kg
  • 20 m sled push @parner weight
  • 2x rope climb
  • 10x sledge hammer tire hit
  • 20x C+J @45/25kg
  • 400m run
  • 40x KBS @24/16kg
  • 30x WB
  • 50x Abmat situp

 

Ti 11.6.

Snatch technique day

 

Ma 10.6.

a) Skill practice for 20 min

  • bar/ring mu training

b) 3-4 rds rest as needed

  • 30 Du’s/45 sec training
  • 2-3 skin the cat
  • 10 sots press @bar/light weight
  • 5+5m banded lateral squat walk
  • 8-10 single arm ring row

 

Su 9.6.

lepo

 

La 8.6.

a) e1,5m x 7

  • 2x clean&jerk @find heavy

b) ”Half Murph”

  • 800m run
  • 50 pull up
  • 100 push up
  • 150 air squat
  • 800m run

Max effort!

Scale if needed!

 

Pe 7.6.

a) e2,5m x 5

  • 3x Deadlift @90%3rm + add weight from prev week

b) e2m x 5

  • 5x wide grip pull up (negative/strict/weighted) + 10x lateral rise (banded/db)

c) e4m x 3

  • 50m high knee run + 10/10 kb sinlge leg dl + 10/10 kb bent row + 10/10 kb pc
  • rest for remaining time

 

To 6.6.

lepo

 

Ke 5.6.

a) e30sec x 10

  • 1x power snatch + 1x snatch drop @light weight

b) e1,5m x 8

Snatch

  • set 1-2: 2x 65%
  • set 3-4: 2x 70%
  • set 5-6: 1x 75-80%
  • set 7-8: 1x 85%
  • add weight from prev week

c) Speed work, e3m x 6

1.set

  • emom 3: 4x bacwards mb wall throw

2.set

  • emom 3: 3x hi bxj

3.set

  • run 400m afap

 

Ti 4.6.

a) Skill practice for 20 min

  • kipping/butterfly c2b/pull up

b) 3-4 rds, rest as needed

  • 30 Du’s/45 sec practice
  • 6-10 sots press@bar/light weight
  • 10 hip thrust (weighted)
  • 2x 15m+15m suitcase carry
  • 20-30 sec Banded core hold L+R

 

Ma 3.6.

a) 30s on/30s off x9

  1. band pull trough
  2. alt single arm kbs
  3. OHS @bar/light weight

b) e2,5m x 5

  • 3 x FS @90%3rm + add weight from prev week

c) e2m x 5

  • 3 x PRESS @90&3rm + add weight from prev week

d) Core work

Tabata 8 x 20s on/10 sec off

alternating

  1. mountain climber
  2. plank hold

 

Su 2.6.

lepo

 

La 1.6.

a) e2,5m x 5

  • 3x deadlift @90%3rm +add weight from prev week

b) e2m x 5

  1. 5x wide grip pull up
  2. 8x lateral rise

c) e4m x 3

50m high knee run + 2rds kb V8

rest for remaining time

 

Pe 31.5.

a) e30sec x 10

  • 1x power snatch + 1x snatch drop

b) e1,5m x 8

Snatch

  • set 1-2: 2x 65%
  • set 3-4: 2x 70%
  • set 5-6: 1x 75-80%
  • set 7-8: 1x 85%

add weight from prev week

c) Speed work, e3m x 6

1. set

  • emom 3: 4x backwards medball throw

2. set

  • emom 3: 3x hi bxj

3. set

  • run 400m afap

 

To 30.5.

lepo