Ma 18.2.

Snatch technique day

a) work with bar

emom 5

• 5x snatch deadlift

emom 5

• 5x snatch high pull

emom 5

• 5x ohs

emom 5

• 5x snatch balance

emom 5

• 5x muscle snatch

b) emom 6

• 1x snatch high pull + 2x power snatch @easy weight

c) emom 6

• 1x snatch pull + 1x snatch

Su 17.2.

rest

La 16.2.

a) e2m x 4

• 3x tempo BS @50% 1rm
• 7s down, 7s up

b) e2m x 5

• 8x FS + 2x BS @70% FS

c) e2m x 4

• 4x press + 2x push press @75% press + add weight prev week 2,5-5%

d) emom 10 core work

1. 15 weighted situps
2. 10 bird dog

Pe 15.2.

a) emom 4

• 3x max high bxj

b) e1,5m x 6

• 2pc + 2pj @n70% pj +add weight 2,5-5% prev week

c) e1,5m x 6

• 1x clean pull +1x clean @find heavy!

d) For time

15-12-9

• Thruster @45/25kg
• Burpee

Max effort!

To 14.2.

rest

Ke 13.2.

a) e2m x 5

• 8x deadlift @70% 1rm +2,5-5kg prev week

b) e1,5m x 10

1. 10x kipping pull up/butterfly progressions
2. 10+10 one arm kb/db bent row

c) emom 10’ core work

1. 10-20 russian twist
2. 20-40 sec wall plank

Ti 12.2.

a) emom 8

• 3-4 snatch drop @easy weight, focus on technique

b) e1,5m x 8

• 3x snatch (3 sec pause above the knee)
• 2x 50%
• 2x 55%
• 2x 60%
• 2x 65%
• add weight from prev week 2,5-5% only if your form allows

c) 3-4 rds

• 10 band pull throughs
• 10+10 one arm ring row
• 8-10 kb/db press in split
• 1+1 rds kb farmers carry (single arm) focus on straight hip and core line
• 30 Du’s

Ma 11.2.

a) For 10 min

• 1-2 rope climb emom/ rope practice

b) For 10 min

• 30 Du’s emom/ Du’s practice

c) Row 2000m

• test row, go afap!

d) Cooldown

• easy aerobic exercise for 10min

Su 10.2.

rest

La 9.2.

a) emom 4

• 3x max high squat jump @bar (weighted)

b) e1,5m x 6

• 2 pc + 2 pj @n. 70%pj + add weight 2,5-5%

c) e1,5m x 6

• UB-set 1x clean pull + 1x hang clean
• find heaviest  set of the day

d) Amrap 10′

• 5 pull up
• 10 burpee
• 15 kbs @24/16kg
• 20 air squat

Pe 8.2.

a) e2m x 5

• 8x Deadlift @70% 1rm +add weight from prev week 2,5-5kg

b) e1,5m x 10

1. 10 kipping pull up/butterfly pull up progressions
2. 9+9 one arm kb/db bent over row

c) core work 4 rds

• 8 t2b/k2e
• 8 jackknife
• 8 hollowrock
• 1 min rest

To 7.2.

rest

Ke 6.2.

a) emom 8’

• 3-4 snatch drop @easy weight, focus on technique

b) e1,5m x 8

• 3x snatch (3sec pause above knee)
• 2x 50%
• 2x 55%
• 2x 60%
• 2x 65%
• NOTE! Add weight from prev week approx 2,5-5% if your form allows.

c) Speed work, e3m x 6

1. Set

emom 3’

• 4x max high bxj

2. Set

• 45 sec afap
• 45 sec slow
• 45 sec afap
• 30 sec slow

3. Set

Emom 3’

• 3x 5m sprint run, afap

Ti 5.2.

a) Skill practice for 20 min

• hs/ hs walk progressions

B) 3-4 rds, rest as needed

• 25/20 cal Row @heaviest gear
• 10 wb ohs
• 8-10 db/kb press in split
• 10 banded pull throughs
• 30 Du’s

Ma 4.2.

a) e2m x 4

• 3x tempo BS @50%
• 6s down, 6s up

b) e2m x 4

• 7x FS + 3x BS @70% FS

c) e2m x 4

• 4x press + 2x push press @75% press +add weight from prev week 2,5-5%

d) emom 10, core work

1. 20x heel taps
2. 10x plank knee to elbow

Su 3.2.

rest

La 2.2.

a) e2m x 5

• 8 Deadlift @70% 1rm

b) e1,5m x 10

1. 10 kipping pull up/ butterfly pull up
2. 8 + 8 one arm kb/db bent over row

c) emom 10′ core work

1. 10 kb weighted hip extensions
2. 10 rotating plank

Pe 1.2.

a) emom 8′

• 3-4 snatch drop @easy weight, focus on technique

b) e1,5m x 8

• 3x snatch  (3 sec pause below knee)
• 2 rds @50%
• 2 rds @55%
• 2 rds @60%
• 2 rds @65%

c) e3m x 6

1. set

• 10 kb/db hang C&J
• 10 box step over burpee

2. set

• row 45″ afap
• row 45″ slow
• row 45″ afap
• row 45″ slow

3. set

• 1 round Cindy
• 3 rounds/150m  run around gym (1 round is 50m)

Scale if needed!

To 31.1.

rest

Ke 30.1.

a) Skill practice

• for 20min Bar/ ring MU practice

b) 3-4 rds, rest as needed

• 10 banded pull throughs
• 8 + 8 one arm ring row
• 8-10 kb/db press in split
• 1-2 rope climb
• 30 Du’s