Veckans WODS 20180924-20180930

Veckans WODS 20180924-20180930

Veckans teknikövning: Hang Power Snatch


MÅNDAG

Strength

A: 3 set
8 Goblet squat @ 30×1
8 Good mornings – KB/DB in goblet rack

B: Back Squat
2×5
3×3
– Vikt på känsla

C: Deadlift
5×3 – Vikt på känsla
– Gör 3 Vertical Jump mellan seten
– Ingen vikt, bara hoppa bara rakt upp så högt du kan direkt efter DL

Assistance & Extra
D: 3 set
12 GHD back ext.


TISDAG

Weightlifting

A: Push Jerk tech – 15min TC

B: Push Jerk
5×2 @ 70-80%

C: For time
500m row

Assistance & Extra
C: Emom 10min
2 Power clean
– Vikt på känsla


ONSDAG

Gymnastics & Body control

A: 3 set – 10min TC
20-30s Headstand
20-30s Handstand to wall – Rygg mot väggen
– Kan du inte gå upp i HS gör då plate OH hold som skalning

B: 3 set – 10min TC
10-15 Seated Leg Lifts
10-15 V-ups / Tuck ups

C: Amrap 14min
10 KBS 24/16
10 Burpees
10 Box jump 60/50

Assistance & Extra
C: Running intervals
8x400m
rest 90s between


TORSDAG

Cardio

A: Amrap 3 rounds
2min Row for cals
2min Wallballs 9/6
2min Pullups
2min Amrap 5/5 DB hang clean jerk 22/16
2min Vila

– DB hang clean jerk = power (open standard)

Assistance & Extra
C: Running Intervals
Every 3min for 15min – 5 set
400m run


FREDAG

Strength

A: 3 set – 10min TC
8 Push Press
8 Front Squat
– Lätt vikt med fokus på positioner

B: Thruster – From rack – 16min TC
– Jobba upp till en tung 3a

C: Max Box Jump
– Hitta max cm Box Jump

Assistance & Extra
D: 3 set
10 Lateral raises
15 Cal Assualt bike hard


LÖRDAG

Weightlifting

A: Hang Power Clean tech – 15min TC
– Coach choice!

B: Hang Power Clean
5×2 @ 70-80%

C: Amrap 12min
10 Burpees
20 Hang Power Clean 43/30
60 DU / 120 SU


SÖNDAG

Gymnastics & Body control

A: Handstand – 15min
Coach choice!

B: Strict Pullups
5 Set
– Samla så många reps du kan under 5 set. Gå ej till failure, var smart!
– Scale: 5x 3-5 Negative
– Din score är totalt samlade reps

C: 3 RFT – 16min TC
21 Deadlift 70/50
15 Push ups
9 T2B – scale: Kipping leg raises / V-ups / Tuck ups

Assistance & Extra
C: 3 set
8/8 DB row
3-5 Rope climb


 

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