Veckans WODS – 20190603-20190609

Veckans WODS – 20190603-20190609

Veckans teknik: OHS – Fokus mobilitet

Nästa veckas teknik: Bench Press & Strict Press


MÅNDAG

Strength

A: 3 set – 10min TC
10 Lateral Raises
8/8 Bulgarian Split squats

B: Front Squat – 16min TC
– Jobba upp till en tung 3a

C: 3 set
10/10 Short step Lunges – Gör klart alla reps på ett ben i taget!
8-10 KB Push Jerk

Assistance & Extra
D: 3 set
10 Lateral Raises
15-20 Situps @ 30×1


TISDAG

Weightlifting

A: Hang Squat Snatch tech – 15min TC
– Coach choice!

B: Hang Squat Snatch – 16min TC
– Jobba upp till en tung 3a

C: For time – 16min TC
400m Run with DB 22/16 – Rx+ 28/20
50 DB Snatch 22/16 – Rx+ 28/20
50 Burpees over DB
400m Run

Assistance & Extra
D: Squat Clean
5×3 – Vikt på känsla


ONSDAG

Gymnastics & Body Control

A: 3 set
8 False grip ring row
30s Hollow rocks

B: Emom 15min
1: 3-10 C2B / Pullups – Rx+ 3-5 Bar/Ring MU
2: 15 Tuck ups
3: 5-15 Pushups

C: For time
10-9-8-7-6-5-4-3-2-1
T2B
Thruster 43/30 – Rx+ 50/35
30 DU / 60 SU

Assistance & Extra
D: 3 set
10 Reverse flyes
10 Flyes
20 GHD Situps


TORSDAG

Cardio

A: For timw
400m Run
25 Hang Power Snatch 43/30 – Rx+ 50/35
20 Burpees
400m Run
25 Hang Power Clean 60/43 – Rx+ 70/50
20 Burpees
400m Run
25 Front Squat 60/43 – Rx+ 70/50
20 Burpees
400m Run


FREDAG

Strength

A: 3 set – 10min TC
8 DB Press @ 30×1
8 Ring Row

B: Push Press
5-4-3-2-1 – 1s Pause i dip position
– Vikt på känsla, öka/set.
– Ingen TNG

C: Emom 16min
1: 3-10 Strict Pullups
2: 5 Push Press

Assistance & Extra
D: 3 set
10 Lateral Raises


LÖRDAG

Weightlifting

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

B: Hang Squat Clean – 16min TC
5-4-3-2-1
– Vikt på känsla, öka/set.

C: 15-10-5
Hang Squat Clean 50/35
Man makers 2×16/2×10 – Rx+ 2×22/2×16

Assistance & Extra
D: Snatch Balance
5×3 – Vikt på känsla


SÖNDAG

Gymnastics & Body control

A: Gymnastics of coach choice!

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