Veckans WODS 20171023-20171029

Veckans WODS 20171023-20171029

Veckans teknik: T2B och HSPU

MÅNDAG

Weightlifting

A: 3 set – 8min TC
5 hang muscle snatch
5 snatch push press
5 ohs
– Lätt vikt med fokus på positioner

B: Snatch – 20min TC
10min: Tung 1a Snatch
10min: Ta av till 50% och jobba upp tung 1a Hang Snatch

C: 500m row

Assistance & Extra
D: Clean Pull
5×3 @ 90-100%

TISDAG

Gymnastics & Body control

A: 3 set
8 ring row
30s hollow hold
30s arch hold

B: 3 set
10-30s chin over bar hold
10-30s ring dip bottom support
15-20 v-ups

C: 3 set
20-30s head stand
30s table stand

D: 30-20-10 – 15min TC
Alt. KB snatch 24/16 – från golv
T2B
Box jump 60/50

Assistance & Extra
E: Emom 12min
1: 5-10 HSPU
2: 3-10 Strict Pullup
3: 30s ring plank

ONSDAG

Cardio

A: Teknikträna Power Snatch och Thruster

B: Amrap 30min
800m löpning
40 power snatch 43/30
40 burpees over bar
40 thruster 43/30

TORSDAG

Strength

A: 4 set – 14min TC
10 hip thrust – öka vikt/set
40s weighted plank hold – öka vikt/set

B: Deadlift – 16min TC
6 @ 75% – no tng
4 @ 80% – no tng
4 @ 80-85% – no tng
8-10 @ 70% – TNG

C: Back squat + Strict Pullups
4 @ 70%
4 @ 75 %
4 @ 75-80%
– Gör 3-10 strict pullups mellan seten

Assistance & Extra
D: Emom 12min
1: 8-10 barbell row
2: 30s hollow hold
3: 8-12 barbell bicep curl

FREDAG

Weightlifting

A: 4 set – 14min TC
250m row – öka tempo/set
3 broad jump – öka längd/set
5 hang power clean + 5 push press – öka vikt/set

B: Hang power clean + Jerk – 16min TC
– Jobba upp till en tung singel

C: Amrap 12min TC
”””Annie”” 50-40-30-20-10 ”
DU
Sit ups
Resterande tid amrap:
10 burpees
30s plank hold
– Total reps = score
”- ””Annie”” = 300rep”

LÖRDAG

Gymnastics & Body control

A: 3 set
8 jefferson curl
10 scap pulls
20-30s wallfacing handstand

B: Emom 10min
1: 5-15 Pullups
2: 3-15 HSPU

C: Emom 10min
1: 5-15 pushups
2: 10 ring row

D: Amrap 10min
20 split jumps
15 Kbs 24/16
10 T2B – scale: kipping leg raises

SÖNDAG

Cardio

A: coach choice! 😀

Programmet i Google docs

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