Program w 34
A | B | Kommentar | |
Måndag | A. 4 x 3 reps Front squats 20×1 Rest 90 – 2 min |
B. For time: 21 – 15 – 9 reps 45/30kg Thrusters Chest to bar Pullups/pullups Cap 7 min At 10 min start for time: 21-15-9 reps Power snatch 45/30kg Lateral Burpees over bar Cap 7 min |
Keep the front squats fairly light up to 80% of 1RM. Focus on positioning and speed.
All out effort but pace yourself according to your capacity. |
Tisdag | A. 3 rounds for quality 45s – 1 min Handstand/(Pike) hold free or with as little use of the wall as possible 45s – 1 min Double unders or practice on them for 1 min 45s – 1 min Carry heavy medball or a sandbag unbroken. Rest up between movements |
B. 14 x 2 min AMRAP (2 rounds) Ski erg (1 rep = 1 kcal) Flywheel bike (1 rep = 1 kcal) Rower (1 rep = 1 kcal) Jump rope (singel unders to keep HR down) Shuttle runs (10m = 1 rep) Bear crawl (10m = 1 rep) Rest |
Quality positioning and tecnique training on the first part. Hold your posture on the Carry and walk slowly.
Stay below lactic thresh hold on the AMRAP. 15s transitions within the 2 min. Optional where to start but follow the order as outlined. If full class 2 persons start on the Rest. |
Onsdag | A. 5 – 4 – 3 – 2 – 1 Clean and Jerk Rest 2 – 2.30 min between sets. New setup on each rep. |
B. For time: 20 – 15 – 10 reps Devils press 2×22,5/15kg DB box step over 60/50cm 2×22,5/15kg Starting every minute OTM with 5 Squat jumps (BW) Cap 20 min |
If you have a solid tecnique you can go heavy on the Clean and Jerks. No touch and go reps.
Find your own pace on the Devils press and the DB Step overs. That´s the key in this workout. |
Torsdag | A. 4 x 3 – 6 reps Strict or kipping Ring muscle ups. Rest 90 – 2 min between sets. Scaled version strict CTB/Pullups into Ring dips/Bar dips |
B. AMRAP 15 min 15 Clusters 50/30 kg 20 Burpee CTB/Pullup 25 Overhead squats 50/30 kg |
False grip practice for everyone but if you still can´t do tjhe muscle up continue witth building stretngth.
Go hard on B but stay below thresh hold to be able to finish strong. |
Fredag | A. 10 x OTM 2 reps TGU (L/R) | A. For time: 21-15-9 reps DB Power clean 2×22,5/15kg Boxjump over 60/50cm Pushups Situps After each round complete a 400/350m row Cap 15 min |
Gradualy increase the weights on the TGU. Quality reps in a controled tempo.
Go hard but stay in control of your “redline”. Finish strong on the rower! |
Lördag | TEAM | AMRAP 40 min 100 Kettlbell Sumo Deadlift high pull 32/24 kg 200 Wallballs 300 Double unders 4000m Row |
Share the work but use each others strengths. Communication! |
Söndag | TEAM | One person working alternating rounds 10 rounds 10 Deadlifts 60/40kg 8 Boxjump step down 60/50cm 8 rounds 8 KBS 32/24 kg (bottom up american) 6 Burpees 6 rounds 6 Power cleans 60/40kg 4 Burpee boxjump over 60/50cm Cap 35 min Continue as a AMRAP if your done before 30 min |
Alternate one round each. |