Pe 19.4.

a) skill practice 20 min

• bar/ring MU training/progressions

b) 3-4 rds, rest as needed

• 30 du’s/ 45 sec practice
• 2-3 skin the cat
• 10 kb/db floor bench press
• 5m+5m lateral banded walk with airsquat
• 8-10 ring row, slow release

To 18.4.

rest

Ke 17.4.

a) e2m x 4

• 3x banded tempo BS @50%
• 3s down, 3s hold, 3s up

b) e2m FS

• 5 x 5 @50% 5rm

c) e2m Press

• 5 x 5 @50% 5rm

d) Core work

2 rounds

1. 30 sec Lying leg rises
2. 30 sec reverse crunch
3. 30 sec flutter kicks
4. 30 sec elbow to knee
5. 30 sec V-ups
6. 30 sec leg pull in
7. 30 sec plank hold
8. 60 sec REST

Ti 16.4.

Clean technique day

a) emom 6

• 1x clean deadlift + 1x clean pull + 1x clean high pull
• @easy weight

b) emom 5

• 2x high hang PC + 2x Tall Clean (fast down)
• @easy weight

c) emom 5

• 1x high hang clean + 1x hang clean + 2x power jerk
• @easy weight

d) e1,5m x 6

• 2x clean&jerk (split)
• @moderate weight

e) e1,5m x 6

• 1x Clean
• @find heaviest lift of the day

Ma 15.4.

For 45 min work with partner

1. 20/15 cal Row
2. 45 sec Battle rope
3. 10 PS syncro @45/25kg
4. 20m Sled push @partners weight
5. 2 rope climb
6. 10 sledge hammer tire hit syncro
7. 10 clean&jerk syncro  @45/25kg
8. 30m farmers walk, pinch grip @2x plate
9. 25 kbs syncro @24/16kg
10. 20 wb syncro
11. 25 abmat situp syncro

Go by feel, rest as needed

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