20/9
Weightlifting
Every 2 min x 5, perform:
3 squat snatches @ 75% of 1 RM
Note: perform without TNG, drop after each rep.
Strength
Back squat 5x3 @ 80% of your 1RM back squat
Note: rest 2-3 min between each set.
Workout
10 rounds for time:
3 power cleans 70/47,5 kg
3 jerks 70/47,5 kg
30 double unders
Timecap: 16 min
Accessory (optional)
50 back extensions
Note: perform at your own pace.
21/9
Gymnastic strength
Strict pullup strength progression:
3 sets of max reps. Rest 1 minute between sets. Increase 1-2 reps from last week.
Gymnastic workout
3 rounds for time:
21 pullups
15 handstand pushups
9 pistols (per leg, alternating)
Note: rest 1 min after each round and aim to go unbroken.
Timecap: 14 min
Endurance
125/100 calorie echo bike (or assault bike)
Every 3 minute, perform:
15 dumbbell snatches 22,5/15 kg (alternating)
Timecap: 16 min
22/9
TABATA
23/9
Strength
Strict press 5x3 @ 80% of your 1RM strict press
Note: rest 2-3 min between each set.
Workout
4 rounds for time:
400m run
15 GHD sit-ups
20 wallballs 9/6 kg
25 box jumps overs
Timecap: 25 min.
Accessory (optional)
50 back extensions
Note: perform at your own pace.
24/9
Team workout (in teams of 2):
Every minute until failure, perform:
6 clean and jerks 50/35 kg
Note: Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.
Rest 3 min
Every minute until failure, perform:
6 snatch anyhow 40/30 kg
Note: Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.
Rest 2 min
100 synchro bar facing burpees
Timecap: 45 min
Are you alone? perform the EMOMs with only 3 repetitions and the burpees with only 50 repetitions.
Dagens pass utgår söndag 26/8 då coacherna är på utbildning
