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Skapad: 24 OKT 2021 11:12
25/10
Weightlifting
Every 2-3 min x 5, perform:
3 Squat Snatches @ 70% of 1 RM squat snatch
Note: drop the barbell between each rep.
Strength
Back squat 3x5rep @ 80% of your 1RM back squat
Note: rest 2-3 min between each set.
Open workout
”OPEN 11.2”
AMRAP 15 min:
9 deadlifts 70/50 kg
12 push ups
15 box jumps 60/50 cm
26/10
Gymnastic strength
Strict pullup strength progression:
3 sets of max reps. Rest 1 minute between sets.
Gymnastic workout
Every.4 min x 4:
45 double unders
10 handstand pushups
45 double unders
10 pullups
Endurance
5 rounds for time:
250/200m row
5 burpees
1 minute rest
27/10
Strength
Strict press 3x5rep @ 80% of your 1RM strict press
Note: rest 2-3 min between each set.
Strength workout
21-15-9
Push press 60/40 kg
GHD-situps /AB-mat situp
Timecap: 12 min.
Accessory (optional)
3 rounds for quality:
15 dumbbell incline chest flyes @ moderate weight
28/10
TABATA
29/10
Team workout (2&2 - split anyhow)
Starting with and then every 6 min, perform: 35/25 calories on either assault bike, ski-erg or row. You have to alternate between these machines every 6 min.
42-30-18
Hang power snatch 50/35 kg
Handstand pushups
36-24-12
Push jerks 50/35 kg
Toes to bar
30-18-6
Squat cleans 50/35 kg
Pullups
Timecap: 40 min
31/10
Weightlifting
Every 2-3 min x 5, perform:
3 Clean and Jerks @ 70% of 1 RM C&J
Note: drop the barbell between each rep.
Strength
Front squat 3x5 @ 80% of your 1RM back squat
Note: rest 2-3 min between each set.
Workout
18-15-12-9-6-3
Cal Row
Squat Clean 42,5/30
AB-mat situp/ GHD-SITUPS
TIMECAP 16MIN
