Pe 2.11.

A) emom 6’

  • 1x power snatch + 2x snatch balance
  • @easy weight, fast drop

B) e2m x 5

  • 1x snatch pull + 1x snatch
  • @70% 1rm

C) emom 15’

  1. 4x 10m sprint run
  2. 10-20 t2b
  3. 20 lunge jump
  4. 20 push up
  5. 20 single arm alt kbs

Scale -5 reps

 

To 1.11.

rest

 

Ke 31.10.

A) Skill practice

emom 20’

  • hspu
  • du’s

For quality, not max effort

 

B) 3-4 rds, rest as needed

  • 15/10 cal row
  • 1-2 rope climb
  • 3 wall climb
  • 5-10 narrow grip pull up
  • 10+10m single arm kb oh lunge walk
  • 10-15 push up

 

Ti 30.10.

A) BS e2,5m

  • 1 x 8 @65%
  • 1 x 8 @70%
  • 1 x 6 @80%
  • 1 x 5 @85%

B) FS e2,5m

  • 1 x 5 @70%
  • 2 x 5@80%

C) Push press e1,5m

  • 4 x 5@n70%

D) emom 10′

Core work

  1. 20x russian twist
  2. 20x back extensions

 

Ma 29.10.

A) emom 5

  • 1 high hang power clean +          1 power clean
  • easy/mid weight

B) emom 5

  • 1 clean & jerk
  • @mid weight ~70-75% jerk 1rm

C) e1,5m x 6

  • 1 clean
  • 2rds 70%
  • 2rds 75%
  • 2rds 80% clean 1rm

D) For time

2 rounds

  • 20 alt single arm kb snatch @24/16kg
  • 25 burpee
  • 30 air squat

Max effort!

 

Su 28.10.

rest

 

La 27.10.

Deload

A) e2m x 5

  • 3 power clean + 3 power jerk
  • as explosive as possible!

B) e2m x 5

  • 3 pos clean @easy/mid weight
  • for quality

C) easy aerobic exercise

  • 200/150 cal row/ski/ab/bike/etc…

 

Pe 26.10.

Deload

e3m x 12 (rest rem time)

1. Set

  • 10 deadlift @bw
  • 5 bar over burpee
  • 10 air squat

2. Set

  • 10 pull up
  • 10 push up
  • 10 jumping lunge

3. Set

  • 10 abmat situp
  • 10 back extensions
  • 30″ plank hold

 

To 25.10.

rest

 

Ke 24.10.

Deload

For 50′ work…work…

  • 20 burpee
  • 10 power snatch
  • 20 bowlers squat
  • 15 wb
  • 10 pull up
  • 20 box step-overs
  • 15 clean & jerk
  • 40 Du’s

Not max effort, rest as needed

 

Ti 23.10.

Deload

A) For 20 min

  • work your weaknesses, pick 1-2 and go by feel

B) 3-4 rds, rest as needed

  • 500/400m row
  • 1-2 rope climb
  • 5+5 kb/db lunge walk, regional style
  • 30″ kipping @bar
  • 10 + 10m banded walk, forward-backward
  • 5 knee jumps

 

Ma 22.10.

Deload

A) BS e2m

  • 1 x 8 @60%
  • 3 x 6 @65%

B) FS e2m

  • 3 x 5 @60%

C) Push press e2m

  • 4 x 5 @60%

D) emom 10′

Core work

  1. 20 plank + knee-elbow tap
  2. 15 back extension + butterfly hands

 

Su 21.10.

rest

 

La 20.10.

A) DL e2m

  • 1 x 8 @60%
  • 1 x 6 @70%
  • 1 x 6 @75%
  • 1 x 6 @80%

B) e1,5m x 10 rds

  1. 5 stiff legged deadlift @mid weight, focus on neg gear
  2. 5 pull up @band/strict/weighted

 

C) Emom 10′

Core work

  1. 10-15 V-ups
  2. 15-20 Back extensions

 

Pe 19.10.

A) e1,5m x 6

  • 3 pos snatch @easy/mid weight +2,5kg prev week
  • for quality

B) e2m x 4

  • 3 snatch pull @heavy weight +2,5kg-5kg prev week

C) Emom 18′

With partner

  • 10 sledge hammer tire hit
  • 6 x 10m sprint run
  • 10 wb floor mash
  • 10 t2b
  • 30″ battle rope
  • 10 bxj

 

To 18.10.

rest

 

Ke 17.10.

A) Skill practice for 20′

e1,5m (for quality, not max effort)

  • Mu: rings, bar, dips, pulls…
  • Du’s

 

B) 3-4 rds, rest as needed

  • 20/15 cal row
  • 10 weighted box step-overs
  • 10 toes to rope
  • 5-10 seated kb/db press
  • 10 ring row, slow release

 

Ti 16.10.

A) BS e2m

  • 1 x 8 @65%
  • 1 x 8 @70%
  • 1 x 6 @80%
  • 1 x 5 @85%

B) FS e2m

  • 1 x 5 @70%
  • 1 x 5 @75%
  • 1 x 5 @80%

C) e2m x 4

  • 5 press @~70% +2,5kg prev week

D) emom 10’

Core work

  • 15 weighted situps
  • 45” plank hold +feet rise

 

Ma 15.10.

A) e2,5m x 5

  • 1 hpc + 1 pc + 1 sp @ mid weight +2,5kg prev week

B) e2,5m x 5

  • 3 clean + 3 fs @75% clean 1rm

C) amrap 10’

  • 5 pc
  • 10 dl
  • 20 abmat situp
  • @ 60/40kg

 

Su 14.10.

rest