Veckans WODS – 20180514-20180520

Veckans WODS – 20180514-20180520

Veckans teknik: Push jerk


MÅNDAG

Gymnastics & Body Control

A: 3 set
10 Scap pulls
30s Hollow hold
6/6 Arnold Press

B: Strict HSPU
5×3-5
– Scale: Negative, Z-press, pushups

C: For time 16min TC
50 DB snatch 22/16
200 DU / 400 SU
50 Burpees
200 DU / 400 SU


TISDAG

Cardio

A: 15-12-9 – 5min TC
Hang Clean 60/43 – Squat!
Burpees

B: 15-12-9 – 5min TC
C2B – Scale: reps, jumping
Burpees

C: 15-12-9 5min TC
DB Front squat 2×22/2×16
Burpees

– Sprint 90-95% effort på A,B och C!
– Vila 7min mellan
– Gå igenom noggrant under vilan
– Håll dig varm under vilan!


ONSDAG

Strength

A: 3 set – 10min TC
10/10 Psoas march
4/4 Bulgarian Split squats @ 50×1

B: Deadlift – 18min TC
5-5-3-3-1-1
– Vikt på känsla, öka/set. Försök inte maxa!

C: 3 set – 12min TC
8 Good morning
8 Hip thrust
1min Plank


TORSDAG

Weightlifting

A: Hang clean tech – 10min TC
– Coach choice!

B: Hang Clean – 16min TC – Squat!
– Jobba upp till en tung 1a

C: 21-15-9 – 15min TC
Thruster 50/35
400m run – Avsluta med löpning


FREDAG

Gymnastics & Body control

A: 3 set
5 Beat swings
30s Hollow hold
1min straddle stretch

B: 3 set
3-5 Wall walks
30/30s Side plank

C: Amrap 10min
5/3 Strict pullups
7 Burpees
9 KBS 25/16


LÖRDAG

Cardio

A: Back squat tech – 15min TC

B: 3 Rounds
2min Back Squat 60/43
1min rest
2min Burpee 180 – Hoppa 180 grader – varannat höger/vänster
1min rest
2min DB Strict press 2×16/2×10
1min Rest


SÖNDAG

Strength

A: 3 set – 12min TC
15-20 V-ups/ Tuck ups
8 Good mornings

B: 3 set – 12min TC
30/30 Side plank
6 Romanian deadlift @ 40×1

C: 3 set
10/10 One leg hip lift – Öka vikt/set
20-30 Russian Twist – Fötterna i golvet, kontrollerat!


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