Veckans WODS – 20190401-20190407

Veckans WODS – 20190401-20190407

Veckans teknikövning: Squat Clean + Heavy single
Nästa veckas teknikövning: Split Jerk


MÅNDAG

Strength

A: 3 set
8/8 Box Step – Coach choose version!
40-60s Plank Hold

B: Back Squat
4×8

C: 3 set
8/8 Bulgarian Split Squat
8/8 One leg DL


TISDAG

Weightlifting

A: Power Snatch + Hang Power Snatch tech
– Coach choice!

B: Every 2min for 14min – 7 sets
1 Power Snatch + 1Hang Power Snatch
– Försök inte maxa utan håll dig på vikter du klarar tekniskt

C: 21-15-9 – 16min TC
Hang Power Snatch 50/35
Burpees over bar
400m Run

Assistance & Extra
D: Clean Pulls
5×3


ONSDAG

Gymnastics & Body control

A: 3 set
8/8 One Arm Ring Row 
20/20s Side Hollow Hold 

B: 3 set
10-30s Chest to / Chin Over – Bar Hold
30/30s One Arm Plank Hold 

C: Amrap 16min
3-5 Strict Pullups – Scale: Banded
10 Push ups
10 Strict situps

Assistance & Extra
D: 3 set
10 Bicep Curl
10 Scull Crusher


TORSDAG

Cardio

A: 5 Rounds for time – 30min TC
10 Clean Jerk Anyhow 60/43 – RX + 70/50
10 T2B – Scale: Kipping leg raises
10 One Arm Devils Press 22/16 – RX + 24/18
10/10 One Arm Thruster 22/16 – RX + 24/18
– Emom 3 Burpees ink start!

Assistance & Extra
B: 5 k Row


FREDAG

Strength

A: 3 set
8/8 One Arm DB Bench Press 
8 Good mornings

B: Deadlift
4×8 – No TNG!

C: 3 set
8 DB Bench Press
10 Flyes
– Superset!


LÖRDAG

Weightlifting

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

B: Every 2min for 16min – 8 set
3 Squat Clean
– Vikt på känsla, fokus på teknik

C: Amrap 10min
10 Wall Balls 9/6
10 KBS 24/16
10 Pullups – Scale: Jumping Pullups


SÖNDAG

Gymnastics & Body Control

A: 3 set
10 Hollow ups 
10 Arch ups 

B: 3 set
10-15 Seated Leg Lifts
10 Reverse snow Angels 

C: Handstand
4x 10-30s – Scale: Wall facing
– 40s Straddle stretch mellan seten

D: Amrap 7min
Burpees to target – 15cm, båda händerna nudda!

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