Veckans WODS 20170904-20170910

Veckans WODS 20170904-20170910

Veckans teknik: Clean Jerk


MÅNDAG

Strength

A: 3 set – 12min TC
15 body weight good mornings – rumpa mot vägg, händer bakom huvud
10m inch worm walk
10 barbell row

B: Deadlift – 16min TC
8 @ 65% – Tng
6 @ 70% – Tng
4 @ 75% – No tng
4 @ 80% – No tng

C: Emom 12min
1: 5 strict press @ 30×1 tempo – Håll tempo!!!
2: 3-10 strict pullups – Extra vikt om du kan fler än 10
3: 20-30s ring plank – scale: push up plank

Assistance & Extra
D: Ring row
3×8 – 30-40s hollw hold mellan seten

TISDAG

Weightlifting

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

B: Hang Power snatch – 16min TC
5-5-3-3-1-1
– Öka i vikt under seten

C: 3 RFT
400m run
16 KB snatch 24/16
8 burpee box jump over 50/40

ONSDAG

Gymnastics & Body control

A: 3 set
8 shoulder dislocation – lätt vikt
10 scap pulls
10m bear crawl – kontrollerad

B: 3 set
15-20 hollow rocks
15-20 superman rocks

C: 3 set
10-30s front lever tuck hold – scale: hang knee raise hold
30/30s side plank

D: 21-15-9
Pullups
– 50 DU efter varje repintervall pullups

Assistance & Extra
E: Emom 8min
1-5 MU

TORSDAG

Cardio

A: Amrap 8min
300/250m row
16 DB front rack lunges backwards 2×16/2×10 – 2×35/2×25

B: Amrap 8min
12 hang power clean 50/35
24 sprawl

C: Amrap 8min
10 push press 43/30
10 goblet squat 24/16

– 3min vila mellan

Assistance & Extra
D: Amrap 8min
10 cal row
10 cal AB

FREDAG

Strength

A: 4 set
8/8 bottom up KB press
8 ring row
10 kang squat – body weight, händerna bakom huvud.

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

C: Strict press
8-6-4-2
– Öka i vikt under seten

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

LÖRDAG

Weightlifting

A: 4 set
5 tall cleans
– Bygg under 4set

B: Hang Power Clean – 18min TC
5-5-3-3-1-1
– Öka i vikt under seten

C: Amrap 10min
15 cal row
15 tuck ups
15 kbs 24/16

Amrap 10min
10 burpees
10 box jump 60/50
100m shuttle run

– vila 1min mellan

SÖNDAG

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: Amrap 16min
5 T2B
10 pushups
30 DU – scale: 60 SU

Assistance & Extra
D: 4x 3-10 strict C2B

Programmet i Google docs!

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