Veckans WODS 20170828-20170903

Veckans WODS 20170828-20170903

Veckans teknik: Snatch

Måndag

Weightlifting

A: 4 set – 10min TC
5 hip muscle snatch
5 OHS
– Lätt vikt

B: Hang Power snatch – 16min TC
6-6-4-4-2-2
– Öka i vikt under seten

C: Tabata x3 – 14min total
DL 50/35
WB 9/6
Row cals
– 1 tabata (4min) / övning
– Gör klart övning för övning
– Vila 1min mellan tabatas

Tisdag

Gymnastics & Body control

A: 3 set – 10min TC
8 shoulder dislocation – lätt vikt
10 scap pulls
20-30s wall facing handstand

B: Emom 20min
1: DU – samla reps / teknikträna
2: 5-10 C2B – scale: pullups
3: 10-20 pushups
4: 15-20 tuck ups
– Total antal reps = score

C: 10min cool down & stretch
– Coach choice!

Onsdag

Cardio

A: ”Mayweather 50-0”
3min on 1min off x12 – 47min total

10 KBS 24/16
10 buprees
10 box jump 50/40
10 situps

– Amrap!
– Börja där du stannade efter vilan
– Fokus på andning

Torsdag

Strength

A: 4 set – ingen vila mellan seten
8/8 seated arnold press – lätt vikt
8 ring row
15 body weight good mornings – händerna bakom huvudet

B: Deadlift – 18min TC
10 @ 60% – Tng
8 @ 65% – Tng
6 @ 70% – No tng
6 @ 75% – No tng

C: Strict press
10-8-6-4
– Öka i vikt under seten

Assistance & Extra
D: Barbell row
3×8 @ 30×1 tempo

Fredag

Weightlifting

A: Back squat – 16min TC
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%

B: Hang Clean – 16min TC
6-6-4-4-2-2
– Öka i vikt under seten

C: 3 RFT – 15min TC
100m suit case carry 24/16
100m goblet carry 24/16
400m run
– Gör alla carry inomhus med 10m markering
– Dela carryn höger/vänster som du vill

Lördag

Gymnastics & Body control

A: 3 set
30s hollow hold
10 scap pulls
20-30s handstand hold to wall

B: Emom 15min
1: 1-5 Bar MU – scale: 3-10 C2B or 5-10 pullups
2: 3-10 HSPU – scale: 3-10 pushups
3: 40s pancake stretch

C: 21-15-9
KBS 24/16
T2B – scale: kipping leg raises

Söndag

Cardio

A: For time – Team of 2 – You go i go

100 cal row
90 situps – håll partners fötter
80 walking lunges
70 burpees
60 DB snatch 22/16
50 box jump over 50/40
40 power clean 50/35
30 push jerk 50/35
20 power snatch 50/35
100 DU

– Dela som ni vill

PROGRAM IN GOOGLE DOCS:
https://docs.google.com/spreadsheets/d/e/2PACX-1vRT289Ta68ir2hzIjF0Yffu71ZGppj7zVUIzvUgm9ZMzuKA12BOiqG88tY10LsOcxWuy1Uf7VRZHSGG/pubhtml

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