Veckans WODS – 20190429-20190505

Veckans WODS – 20190429-20190505

Veckans teknikövning: KB Snatch, KB clean, KB clean jerk
Nästa veckas teknikövning: Deadlift & Rope Climb


MÅNDAG

Strength

A: 3 set
8 Good mornings
Max rep Strict Pullups
– Om du inte kan använd då ett gummiband så du kan göra minst 5 rep

B: Deadlift
3×10 – Tng med perfekt form!
– Seten ska vara tunga men fina

C: 3 set
8/8 DB row
8-12 Bicep curl

Assistance & Extra
D: Front Squat
1 set Max rep @ 65%


TISDAG

Weightlifting

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

B: Every 90s for 15min – 10 set
1-2 Power Clean Push Jerk
– Vikt på känsla, fokus på teknik
– Nybörjare kan göra från hang

C: For time
1600m run
– Gör detta utomhos ink start och mål!

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


ONSDAG

Gymnastics & Body control

A: 10min Core
Coach choice!

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

C: Amrap 12min
8 Pullups
16 Wall Balls 9/6
32 DU / 64 SU

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


TORSDAG

Cardio

A: Team of 2 – You go i go – Amrap 30min
40 HSPU – Scale: Push ups
50 Over Under Partner 
60 One arm Thruster 22/16
70 DB Snatch 22/16
80 Box jump overs 60/50
90 KBS 24/16
100 Burpees

– Dela hur ni vill!


FREDAG

Strength

A: 3 set
8 DB Bench Press
10 KB Front Rack Walking Lunges

B: Back Squat
3×10 – Seten ska vara tunga men fina
– 10 Flyes 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%


LÖRDAG

Weightlifting

A: Snatch tech
– Coach choice!

B: Every 90s for 15min – 10set
1-2 Snatch
– Försök inte maxa utan håll dig på vikter du klarar tekniskt

C: 30-20-10
WB 9/6
DB Snatch 22/16
Burpees

Assistance & Extra
D: Clean Pulls
5×3


SÖNDAG

Gymnastics & Body control

A: HSPU tech
Coach choice!

B: Diane
21-15-9
Deadlift 102/70
HSPU – Scale: Pushups, z-press

C: Core / Assistance of Coach choice!

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

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