Veckans WODS – 20190211-20190217

Veckans WODS – 20190211-20190217

Veckans teknikövning: TGU
Nästa veckas teknikövning: Power Snatch


MÅNDAG

Strength

A: 3 set
6/6 Bulgarian Split Squat
8/8 DB Strict Press

B: Front Squat
– Jobba upp till en tung 1a

C: 3 set
8/8 One leg hip thrust
10 Lateral Raises

Assistance & Extra
D: 5 set
3 High Box Jump
10 Ball slam


TISDAG

Weightlifting

A: Hang Power Snatch tech
– Coach choice!

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

C: Open 15.1 twist – Amrap 9min
15 T2B – Scale: Kipping Leg Raises 
10 Deadlift 50/35
5 Hang Power Snatch 50/35

Assistance & Extra
D: Clean Jerk
– Heavy single


ONSDAG

Gymnastics & Body control

A: 3 set
10 Scap pulls
8 Ring Row
30s Hollow hold

B: Amrap 15min
10 HSPU – Scale: Push ups / Z-press
10 Box Jump Overs 60/50
10 Goblet Squat 24/16

Assistance & Extra
D: 3 set
30/30s Side Plank
10-15 Band Tricep push downs


TORSDAG

Cardio

A: Amrap – 3 Rounds
2min Row
2min Power Clean 70/50
2min Burpees
2min DU / SU

– Om du kan göra Bar / Ring MU byt då ut valfri övning och gör det!

Assistance & Extra
D: Intervals Row/Ski/AB
2min on 90s off x 8


FREDAG

Strength

A: 3 set
6 Good mornings
6 Strict Press @ 30×1

B: Deadlift
5×3 – Gör 6 TNG Push Press mellan seten
– Fokus på kvalité!

C: 3 set
8/8 Lunges Backwards
15 V-ups / Tuck ups

Assistance & Extra
D: 3 set
10 Lateral Raises
10 Hamstring walk outs 


LÖRDAG

Weightlifting

A: Squat Clean – Teknik – 15min TC
– Coach choice

B: Squat Clean
– Jobba upp till en tung 1a

C: 2000m Row

Assistance & Extra
D: Emom 10min
2 Push Jerk – Vikt på känsla


SÖNDAG

Gymnastics & Body control

A: Kipping C2B / Pullups
Coach choice!

B: Metcon with C2B / Pullups
Coach choice!

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