Veckans WODS – 20190610-20190616

Veckans WODS – 20190610-20190616

Veckans teknik: Bench Press & Strict Press

Nästa veckas teknik: Hang Power Snatch


MÅNDAG

Cardio

A: You go i go – Amrap 30min
150 DU / 300 SU
30 Box Step 24/16 – Rx+ 32/24
30 KBS 24/16 – Rx+ 32/24
30 Burpees over partner in plank
30 Push Press 50/35 – Rx+ 60/43
60 Sync situps
– Dela hur ni vill


TISDAG

Strength

A: 3 set – 10min TC
10/10 DB OH Walking lunges – Byt hand efter 10 steg
10 Barbell Row

B: Front Squat – 16min TC
4×5 – Gör 3-10 Strict pullups mellan seten

C: 3 set
”21s” Bicep curl
8/8 One leg romanian deadlift

Assistance & Extra
D: 3 set
20 Wrist curl
15-20 Situps @ 30×1


ONSDAG

Weightlifting

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

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

C: Amrap 12min
10 One Arm Devils Press 22/16
10 Box jump over 60/50
200m Run

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


TORSDAG

Gymnastics & Body Control

A: 3 set
1min Straddle Stretch
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: 3 RFT
Helen T2B
400m Run
21 KBS 24/16
12 T2B

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


FREDAG

Cardio

A: Amrap – 3 Rounds
2min Row/Ski/AB for Cals
2min Power Clean 50/35 – Rx+ 60/43
2min Burpee box jump 60/50
2min Man makers 2×16/2×10
2min Rest


LÖRDAG

Strength

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

B: Push Jerk
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: 5/5 DB Push Jerk – Vikt på känsla

Assistance & Extra
D: 3 set
10 Lateral Raises
20-30 GHD Situps


SÖNDAG

Weightlifting

A: Weightlifting of coach choide

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