Veckans WODS 20171030-20171105

Veckans WODS 20171030-20171105

Veckans teknik: power snatch tng

MÅNDAG

Strength

A: Back squat – 18min TC
5 @ 65%
4 @ 70%
3 @ 75%
3 @ 80%
3 @ 80-90%

B: Deadlift
3×3 @ 75% – No Tng
– gör 3 broad jumps mellan seten

C: Strict Press
4×5 – Vikt på känsla
– gör 10-15 lateral raises mellan seten

Assistance & Extra
D: Benchpress
6×3 @ 80%

E: Romanian deadlift DBs
3×12

TISDAG

Weightlifting

A: 3 set
5 hang muscle snatch
5 OHS

B: Snatch – 15min TC
– Jobba upp till en tung 1a

C: Emom 8min
3 hang snatch @ 50-60% av dagens 1a

D: Amrap 10min
Cash in: 100 DU / 300 SU
10 DB snatch 22/16
10 burpees

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

ONSDAG

Gymnastics & Body control

A: Emom 12min
1: DU
2: 8 good mornings
3: 30-40s hollow hold

B: 3 set
5-15 Push ups @ 30×1 temp
15 band pull appart

C: 3 set
10-30s front lever tuck hold
20-30s head stand

D: Every 3min for 15min (5 sets)
12 thruster 43/30
12 pullup
– Försök göra UB så länge du kan

Assistance & Extra
E: Emom 10min
1: 5-10 HSPU
2: 15-20 v-ups

TORSDAG

Cardio

A: Amrap 10min
100m shuttle run – 10m markering
12 hand release burpees
12 Kbs 24/16

B: Amrap 10min
100m shuttle run – 10m markering
300/250m rodd
20 split jumps

C: Amrap 10min
100m shuttle run – 10m markering
15 tuck ups
15 box jump 60/50

FREDAG

Strength

A: 4 set – 14min TC
10/10 one leg hip lift
40s weighted plank
10 scap pulls

B: Deadlift – 16min TC
4 @ 75% – no tng
3 @ 80% – no tng
2 @ 85% – no tng
2 @ 90% – no tng
8-10 @ 70% – TNG

C: Back squat + Strict Pullups
6 @ 70%
4 @ 75 %
2 @ 80%
2 @ 85-90%
– 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

LÖRDAG

Weightlifting

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

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

C: For time – 15min TC
Cash in: 500m row
30-20-10
DB Hang clean jerk 2×16/2×10
50 DU
Cash out: 50 burpees

SÖNDAG

Gymnastics & Body control

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

B: Amrap 10min
6 STOH 50/35
8 pullups
10 front squat 50/35

C: 4 set
10-20 v-ups
10 ring row
1min stretch coach choice!
Programmet i Google docs

No Comments

Sorry, the comment form is closed at this time.