Veckans WODS – 20190408-20190414

Veckans WODS – 20190408-20190414

Veckans teknikövning: Split Jerk
Nästa veckas teknikövning: HSPU


MÅNDAG

Cardio

A: Team of 2 – You go i go
300 DU / 600 SU
100 Med ball Situps 9/6
100 DB Hang Squat Clean 2×16 / 2×10
100 DB Devils Press 2×16 / 2×10
100 Box Jump Over 60/50
100 Situps
300 DU / 600 SU


TISDAG

Strength

A: 3 set
8/8 One leg DL
40-60s Plank Hold

B: Back Squat
4×6

C: 3 set
8/8 Bulgarian Split Squat
30/30 Side Plank

Assistance & Extra
D: Front Squat
6×1 @ 70%


ONSDAG

Weightlifting

A: Snatch + Hang Snatch tech
– Coach choice!

B: Every 2min for 14min – 7 sets
1 Snatch + 1 Hang Snatch
– Försök inte maxa utan håll dig på vikter du klarar tekniskt
– Nybörjare kör endast från hang

C: Amrap 10min
10/10 DB Push Press 22/16 Rx + 24/18
20 Box Jump 60/50
10 Burpees

Assistance & Extra
D: Clean Pulls
5×3


TORSDAG

Gymnastics & Body control

A: 3 set
8/8 One Arm Ring Row 
20/20s Side Hollow Hold

B: 3 set
3-10 Supinated Pullup @30×1 tempo
3-10 Push ups @30×1 tempo

C: Helen – 3 RFT – 20min TC
400m Run
21 KBS 24/16 – Rx + 32/24
12 Pullups – scale: Jumping Pullups

Assistance & Extra
D: 3 set
10 Bicep Curl
10 Scull Crusher


FREDAG

Cardio

A: Amrap 30min
50 DU / 100 SU
25 Goblet Squat 24/16
25 Hang Power Clean 43/30
25 Push Press 43/30

Assistance & Extra
B: 3 k Run


LÖRDAG

Strength

A: 3 set
8/8 One Arm DB Bench Press
10/10 Lunge Backwards

B: Deadlift
4×6 – No TNG!

C: 3 set
8 DB Bench Press
10 Romanian Deadlift
– Superset!


SÖNDAG

Weightlifting

A: Hang Squat Clean tech – 15min TC
– Coach choice!

B: Every 2min for 16min – 8 set
3 Hang Squat Clean
– Vikt på känsla, fokus på teknik

C: Big Karen – 15min TC
150 WB 9/6
– 5 Burpees Emom ink start!

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