Veckans WODS – 20190422-20190428

Veckans WODS – 20190422-20190428

Veckans teknikövning: T2B
Nästa veckas teknikövning: KB Snatch, KB clean, KB clean jerk


MÅNDAG

Weightlifting

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

B: Every 90s for 15min – 10 set
3 Hang Power Clean
– Vikt på känsla, fokus på teknik

C: Every 3min for 15min – 5 set
400m Run
10 Burpees

Assistance & Extra
D: Squat Snatch
Emom 10min
1 @ 70% – 1sec pause in bottom


TISDAG

Gymnastics & Body control

A: 3 set
1min Straddle Stretch
10-15 Seated Leg Lifts 
10 DB Cuban Press 

B: 3 set
3-10 Strict T2B
10-30s Handstand – Free supported, Wall facing, Back facing etc.

C: Amrap 4 rounds
1min Pullups
1min Wall Balls 9/6
1min Box Jump 60/50
1min Wall Sit
1min Rest

Assistance & Extra
D: 3 set
15 V-ups
10 Bicep curl


ONSDAG

Cardio

A: Team of 2 – You go i go
5 Rounds
800m Run – Tillsammans
30 Thruster 43/30 – Sture kör DB 45/35
30 Burpees over partner in plank
– Dela hur ni vill! Löpningen sker tillsammans.


TORSDAG

Strength

A: 3 set
10 Flyes
6/6 Bulgarian Split Squat

B: Back Squat
4×8
– 10 DB Bench Press mellan seten

C: 3 set
3-10 Strict Pullups – Scale: Negative, rubber band etc.
8/8 DB Row

Assistance & Extra
D: Deadlift
3×3 @ 70%


FREDAG

Weightlifting

A: Power Snatch + OHS tech
– Coach choice!

B: Every 90s for 15min – 10set
1 Power Snatch + OHS
– Försök inte maxa utan håll dig på vikter du klarar tekniskt

C: 3 RFT
20 Power Snatch 35/25 – Sture kör DB Snatch 45/35
400m Run
– Om du bryter/delar upp Power Snatch = 10 Burpees

Assistance & Extra
D: Clean Pulls
5×3


LÖRDAG

Gymnastics & Body control

A: 10min Core
Coach choice!

B: 4 set
3-10 Strict Supinated Pullups – Scale: Negative Rubber band

C: 21-18-15-12-9-6-3
Push Ups
KBS 24/16 – Rx+ 32/24
30 DU / 60 SU

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


SÖNDAG

Cardio

A: Cardio of coach choice!

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