A: Styrka/färdighet
C&J 5x2 @ 80%
Clean DL 5x5@ 100% clean
B:WOD
800m run
30 pull ups/ 10 strict pull ups/ring rows
30 Front squats 80/60kg/ 30 farmer carry lunge steps
30 pull ups/ 10 strict pull ups/ring rows
800m run

A. 10-9-8-7-6-5-4-3-2-1
Deadlift@100/70kg
Back Squat@80/55kg
Bench Press@60/40kg
Shoulder Press@40/30kg

B. Max reps C2B
3' rest

C. Max reps Pull-up

"Gymnastic Density"

*5min AMRAP Strict Pullups
[start with a max unbroken set]
*
Rest 10:00

5min AMRAP Strict HSPU
[start with a max unbroken set]

Rest 5 min

Toes to Bar
3min AMRAP Unbroken sets of 3 reps. Let go of the bar after each set of 3 reps. Record total complete rounds

Record total number of Pullups done in 5 min, and the first max reps in the comments + Record Max reps in the Score Paper (gray folder).

A: Styrka/färdighet
C&J 5x3 @ 75%
Front squats 4x8 @ 70%
B:WOD
Clean Dead Lift 5x5 @ 100% clean/Dead lift 5-5-5-5-5
+
Every 90 sec: 3 rounds
1: Max strict pull ups
2: 12/12 single leg hip bridge
3: 12 back ext
4: 10+10 dynamic side plank/vardera sida

A: Styrka/färdighet
OHS 5x3 @ 1RM snatch

B: WOD
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges with KBs in each hand, AHAP
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Målet idag är att hitta 5RM
3 rounds for quality:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Rocks/hold x 60 seconds
Rest 45 seconds

A: Styrka/färdighet

B: WOD:
Every 90sec(3 rounds):
1: 30m waiter walk /each arm
2: Side plank 10+10 each side
3: 30 sec german hang
+
20min amrap: Team WOD 3 person
250m row
12/12 Kb Snatch/1 arm kb swing
50 DU/ 200m run
15 TTB/hanging knee raises
*congaline style workout

Morning: 45 min
WU for 10 min

1.Weightlifting
A. Suggested snatch W/U
Main set
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 9x40

Evening: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. Clean and jerk – build to a heavy single (1+1) for the day
25 35 45 55 57.5 57.5 57.5

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B1
A2. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B2
A3. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 5, rest 1 minute before C1 / 2x5x5kg
B2. 2 x 4, rest 1 minute before C2 / 2x4x7,5kg
B3. 2 x 3, rest 1 minute before C3 / 2x3x7.5kg

C. Strict (deficit) HSPU
C1. 2 x 5, rest 2 minutes before A2 / abmat + 15 kg plate
C2. 2 x 4, rest 2 minutes before A3 / abmat + 10 kg plate
C3. 2 x 3, rest 2 minutes before A1 / abmat + 10 kg plate

Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

120 min
WU for 10 min
Skill: MU practice for 25 min
Progressions
Muscle up x 8 reps

1.Strength
All movements as heavy as form allows (AHAFA), tempo free
A. Alternate A1 and A2
A1. Deadlift (aim to beat your results from last week on each set)
1 x 10, rest 2 minutes before A2 / 80
1 x 8, rest 2 minutes before A2 / 85
1 x 6, rest 2 minutes before A2 / 90
A2. Push press – 3 x 2, rest 2 minutes before A1
B. Alternate B1 and B2
B1. Front rack walking lunge > not done
B2. Push press – 3 x 4, rest 2 minutes before B1

2.SPP (Conditioning)
A. For time
30 power cleans @ 85/60kg (185/135lbs) > 35 kg
60 toes to bars
90 wall balls @ 9/6kg (20/14lbs)
120 double unders
Time cap. 18 minutes
Result: 17.45
176/187

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

120 min
WU for 15 min

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U
Main set
A. Clean and jerk (singles), build load up progressively, start @ 60% build up to 85%
A1. Go every 30 seconds for 5 to 10 total reps
A2. Go every 45 seconds for 5 to 10 total reps
A3. Go every 60 seconds for 5 total reps
25 30 35 37.5 40 42.5 45 47.5 50 52.5 55

B. Clean and jerk speed ladder(s)
For time, with a 1 minute time cap, until failure (= not able to finish within 1 minute cap)
5 x 1 Clean and jerk @ progressively heavier weight (see below)

Each time you complete the ladder within 1 minute cap, rest 5 minutes and then start the ladder again at higher start weight. Use the rest time to reload the barbells.

You will need to complete minimum of 3 ladders.
27,5-37,5 / 30-40 / 32,5-42,5 / 35-45 / 37,5-47,5 / 40-50 / 45-55

2.Strength
A. Front squat
A1. Build to a heavy single (1) for the day, rest 3 – 4 minutes between sets
A2. Back off sets – 3 x 3 @ 80+% A1, rest 3 minutes between sets. Start @ 80% of A1, add load on each set
B1. From Friday: Strict press 3x8x25 kg

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

120 min
WU for 15 min
Skill: HSW practice for 10 min

1.SPP (Skill)
Barbell Efficiency
A. Power clean and jerk – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ Moderate load, rest as needed between sets
30 32,5 30 35
Deliberate practise. Choose one area to work on for each movement.

2.Strength
A. Alternate A1 and A2 (aim to beat last week)
A1. Back squat – 3 x 2 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 5 @ 87.5-92.5% of A1, tempo free, rest 3 minutes before A1
B. Alternate B1 and B2 > not done (done on saturday)

3.SPP (Skill)
A1. Assault bike – 1 x max calories in 20 seconds, rest as needed before A2 > 6
A2. Legless rope climb – 1 x max repetitions in 30 seconds > 2 :)
Goal for part B. Move as fast as possible without sacrificing your movement quality.

B. 8 to 10 minute EMOM > 8 min
Assault bike > 3
Legless rope climb > 1, 1, 5 x 1/2, 1 w/foot lock
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 2) = (6 cal AB + 1 legless rope climb, each minute)

Options for legless rope climb. Legless → half way up only → w/ foot lock

4.Cool down
A. 5 minutes on AB/row or similar, HR < 140