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Uppdaterad: 29 AUG 2021 16:55
30/8
Weightlifting
5 sets: 2 x 1 snatch pull + 1 squat snatch
Note: start at 65% and work up to a maximum of 90% of your 1 RM
Strength
Paused back squats 5x1 @ 85% of 1 RM back squat
Workout
5 rounds for time:
12 dumbbell deadlifts 2x22,5/15 kg
9 dumbbell hang power cleans 2x22,5/15 kg
6 dumbbell shoulder to overhead 2x22,5/15 kg
Timecap: 18 min
31/8
Tabata
1/9
Strength
Elevated backward lunges 4x8 (4 on each leg) @ 65% of 1 RM back squat
Workout
AMRAP 18 min:
10 thrusters 42,5/30 kg
10 bar facing burpees
10 power cleans 60/40 kg
20/16 calorie assault bike
3/9
Team workout
Teams of 2, split anyhow:
Buy-in: 100 calorie assault bike
Then,
DOUBLE NANCY (ish..)
5 rounds:
400m run together
30 overhead squats 40/30 kg
DOUBLE DIANE:
42-30-18:
Deadlifts 100/70 kg
Handstand pushups
DOUBLE GRACE
60 Clean and Jerks 60/40 kg
Timecap: 50 min
5/9 Söndag
Workout
100 DU
75 GTOH 25/17,5kg
50 cal Assbike
30 Russian twist 8/6kg
20 DL kroppsvikt
80 DU
60 GTOH
40 Assbike
24 Russian twist
16 DL
60 DU
45 GTOH
30 Assbike
18 Russian twist
12 DL
40 DU
30 GTOH
20 Assbike
16 Russian twist
8 DL
20 DU
15 GTOH
10 Assbike
6 Russian twist
4 DL
Timecap 50 min