clawd
8cc0dcb167
- Moved 4 skills: browser-testing, claude-multimedia, exa-search, gravl-research - Moved 14 agents: architect, backend-dev, browser-tester, coach, data, flight, frontend-dev, gravl-pm, gravl-researcher, nutritionist, research, reviewer, staging, update - Created symlinks from ~/clawd/skills and ~/clawd/agents back to hub - Single source of truth in claude-agents-skills repo
75 lines
2.7 KiB
JSON
75 lines
2.7 KiB
JSON
{
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"id": "strength_5x5",
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"name": "Styrkeprogram 5x5",
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"goal": "strength",
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"description": "Klassiskt 5x5-upplägg för maximal styrkeökning. Fokus på de stora lyftena med progressiv överbelastning.",
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"experience_level": ["intermediate", "advanced"],
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"duration_weeks": 8,
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"workouts_per_week": [3, 4],
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"principles": [
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"5 sets x 5 reps på basövningar (85% av 1RM)",
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"Öka vikten med 2.5kg varje vecka om alla reps klaras",
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"3-5 min vila mellan tunga set",
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"Deload vecka 4 och 8"
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],
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"split": {
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"3_days": {
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"name": "A/B/A - B/A/B",
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"rotation": ["A", "B", "A"],
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"days": {
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"A": {
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"name": "Knäböj & Bänk",
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"exercises": [
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{ "id": "squat", "sets": 5, "reps": 5, "intensity": "85%", "rest": "3-5 min" },
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{ "id": "bench_press", "sets": 5, "reps": 5, "intensity": "85%", "rest": "3-5 min" },
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{ "id": "barbell_row", "sets": 5, "reps": 5, "intensity": "80%", "rest": "2-3 min" }
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]
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},
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"B": {
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"name": "Knäböj & Press",
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"exercises": [
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{ "id": "squat", "sets": 5, "reps": 5, "intensity": "85%", "rest": "3-5 min" },
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{ "id": "overhead_press", "sets": 5, "reps": 5, "intensity": "85%", "rest": "3-5 min" },
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{ "id": "deadlift", "sets": 1, "reps": 5, "intensity": "90%", "rest": "5 min" }
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]
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}
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}
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},
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"4_days": {
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"name": "Upper/Lower",
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"rotation": ["upper", "lower", "rest", "upper", "lower"],
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"days": {
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"upper": {
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"name": "Överkropp",
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"exercises": [
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{ "id": "bench_press", "sets": 5, "reps": 5, "intensity": "85%", "rest": "3-5 min" },
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{ "id": "barbell_row", "sets": 5, "reps": 5, "intensity": "80%", "rest": "3 min" },
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{ "id": "overhead_press", "sets": 4, "reps": 6, "intensity": "80%", "rest": "2-3 min" },
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{ "id": "pull_ups", "sets": 3, "reps": "max", "rest": "2 min" }
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]
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},
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"lower": {
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"name": "Underkropp",
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"exercises": [
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{ "id": "squat", "sets": 5, "reps": 5, "intensity": "85%", "rest": "3-5 min" },
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{ "id": "deadlift", "sets": 3, "reps": 5, "intensity": "85%", "rest": "4 min" },
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{ "id": "leg_press", "sets": 3, "reps": 8, "intensity": "75%", "rest": "2 min" },
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{ "id": "leg_curl", "sets": 3, "reps": 10, "rest": "90 sek" }
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]
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}
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}
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}
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},
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"progression": {
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"rule": "Om alla reps klaras, öka vikten nästa pass",
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"increment": {
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"upper_body": 2.5,
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"lower_body": 5.0
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},
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"deload": {
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"when": "2 missade pass i rad eller vecka 4/8",
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"reduction": "10%"
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}
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}
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}
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