Veckans WODS 20171002-20171008

Veckans WODS 20171002-20171008

Veckans teknik: push press & push jerk

MÅNDAG

Strength

A: 4 set – 12min TC
8/8 box step up @ 30×1 tempo – tng
8 thruster – 2s pause in bottom
20 hollow rocks
– Öka i vikt över seten

B: Back squat – 16min TC
– Jobba upp till en tung 5a

C: 4 set
3-5 weighted strict pullups
3-10 ring dips/dips/push ups
10-20 v-ups / tuck ups

Assistance & Extra
D: 3 set (superset)
20m banded sprint
20s ball/sandbag slam

TISDAG

Weightlifting

A: 4 set – 12min TC
250m row – öka tempo/set
5 full grip front squat + push jerk – bygg under 4 set
40s plank hold

B: Clean jerk complex – 18min TC
2 hang cleans
2 push jerk
– Bygg så tung du kan under 6 set

C: 20-15-10
DL 100/70
Burpees
Box jump 60/50

ONSDAG

Gymnastics & Body control

A: 3 set
20s active hang
20s wallfacing handstand

B: 3 set
5-10 pushups @ 20×1 tempo
10 ring row @ 20×1 tempo

C: Emom 10min
1: 5-10 HSPU – scale: pushups
2: 5-10 Pullups
– Om 10rep är för lätt avancera då till deficit och C2B

D: Emom 10min
30s wallsit + 30s sprawl
– total reps of sprawl = score

TORSDAG

Cardio

A: Team of 2 – you go i go
800m run – tsm
100 sync air squat
80 burpees over bar
60 power cleans 60/43
40 T2B
800m run – tsm
50 sync air squat
40 burpees over bar
30 power cleans 60/43
20 T2B

FREDAG

Strength

A: 3 set – 12min TC
8 kang squat
10 sumo goblet squat
10-20 v-ups / tuck ups
– öka i vikt över seten

B: Deadlift – 18min TC
6 @ 70% – no tng
6 @ 75% – no tng
4 @ 80% – no tng
4 @ 80-85% – no tng

C: Strict press
8-6-4-2
– Öka i vikt per set

Assistance & Extra
D: 4 set
10 lateral raises
30 diagonal crunches

LÖRDAG

Weightlifting

A: 4 set – 12min TC
3 hang muscle snatch
3 OHS
– Bygg under 4set

B: Snatch – 18min TC
– Jobba upp till en Heavy single

C: For time
500m row
30 hang power snatch 43/30
30 C2B
30 front squat 43/30

SÖNDAG

Gymnastics & Body control

A: Emom 12min
1: DU
2: 40s jeffersons curl
3: 20-30s active hang

B: Handstand – 15min TC
– Träna fritt handstående i 15min
– Skala till lämplig nivå

C: 3 set
10-20 seated leg lifts
40s arch hold

D: 4 RFT
25 pushups
25 KBS 24/16 – KB måste nudda golv varje rep
25 sit ups
100m goblet rack run 24/16

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