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Dagens Pass

A. 12 min technique and training of:
Butterfly Pull-ups
_Flow and control is king. Force and flailing is chaos.
Aim for 10-20 reps per set, at a height that is EASILY doable

B. E4M X 5-6 sets @ 85% strength effort
1 Perfect posture Paused Deadlift (2-3s at mid-shin) + 6-8 Floating Deadlifts (set down Softly)
6-8 Strict Toes to bar
8-10 Dips


Instructions

A. So spend these 12 minutes getting better in the motion that is a butterfly pull-up. Do them mostly at lower height so that the movement can be practiced in high volume with low strain on muscles and shoulders. Slightly wider grip than regular pull-ups. legs together but pretty passive. Lean head back and keep it there. Guide the body through a fluid motion, steering it via the arms and shoulders. Pull (with arms and back) and backwards with elbows pointing down and then move with upper body forwards and down (with elbows pointing out). Aim for flow and thus, a motion that has no clear pop/jerk/snap or similar. Flow. If you can not maintain a continuous flow, you need to slow it down and work at a lower level. Legs only come in with any noticeable contribution once you have come about halfway up to the bar with Maintained flow and control. B. Maybe stand on a bumper for extra range of motion. Focus on posture in the paused deadlifts. Set posture before lifting it and maintain it during the pause. Two seconds or even three. Do not use super heavy weights. Let the time under tension do the job. Stay "over" the bar with shoulders in pause to really own the position with the back of the body. Then do deadlifts just like you would in "touch and go"-deadlifts but the weights do not touch the floor. Back straight the whole time. Put down gently. Then hang at about shoulder width and lift legs (straight or bent) as high as you can. Take help from partner to get assistance. Lower legs with control, no matter how you got them up. Start the dips with a slight lean forward. Let the feet move to slightly behind you in the bottom position and then back to under you in the top.

Fitness

A. 00:00 - 20:00
20 min to establish heavy single (perfect technique)
Snatch

B. 20:00 - 40:00
20 min to establish heavy single (perfect technique)
Clean and Jerk

C. 45:00 - 55:00
10 min AMRAP; @90+% Effort
I go, you go (one full round before switch)
10 Pull-Ups
10 Push-Ups
5 Atlas Ball Bear Hug Squats; @AHAFA

D. 57:00 - 67:00
10 min AMRAP; @80+% Strength Effort
I go, you go (one full round before switch)
12 Deadlift (60+/40+ kg)
8 Hang Power Cleans
6 Push Jerk

E. Recovery Practice
15-30 minute Recovery:
5-10 min of SLOW Echo Bike, Row-Erg, Ski-Erg OR Bike-Erg
5-10 min of Rhythmical Tremble/Jumping Body Shake
5-10 min of Mobility of choice

Then: A few sets of Sauna + Cold Water Immersion


Instructions

A. Don't stress. Only increase your weight if you get the thumbs up from the coach. your goal during this piece is to improve your technique - so listen to your coach, be present and do your best. B. Don't stress. Only increase your weight if you get the thumbs up from the coach. your goal during this piece is to improve your technique - so listen to your coach, be present and do your best. C. No breathing gears here - use your knowledge in how hard you can push and sustain that high drive with the different movements, the weight, the reps and the timeframe. Push hard and recovery hard. Divide int C/D if needed. D. No breathing gears here - use your knowledge in how hard you can push and sustain that high drive with the different movements, the weight, the reps and the timeframe. Push hard and recovery hard. Divide int C/D if needed. E. Go slow and shake everything off good. This should help you feel invigorated afterwards. Go home with a happy smile.

Dagens Pass

A. 12 min technique and training of:
Butterfly Pull-ups
_Flow and control is king. Force and flailing is chaos.
Aim for 10-20 reps per set, at a height that is EASILY doable

B. E4M X 5-6 sets @ 85% strength effort
1 Perfect posture Paused Deadlift (2-3s at mid-shin) + 6-8 Floating Deadlifts (set down Softly)
6-8 Strict Toes to bar
8-10 Dips


Instructions

A. So spend these 12 minutes getting better in the motion that is a butterfly pull-up. Do them mostly at lower height so that the movement can be practiced in high volume with low strain on muscles and shoulders. Slightly wider grip than regular pull-ups. legs together but pretty passive. Lean head back and keep it there. Guide the body through a fluid motion, steering it via the arms and shoulders. Pull (with arms and back) and backwards with elbows pointing down and then move with upper body forwards and down (with elbows pointing out). Aim for flow and thus, a motion that has no clear pop/jerk/snap or similar. Flow. If you can not maintain a continuous flow, you need to slow it down and work at a lower level. Legs only come in with any noticeable contribution once you have come about halfway up to the bar with Maintained flow and control. B. Maybe stand on a bumper for extra range of motion. Focus on posture in the paused deadlifts. Set posture before lifting it and maintain it during the pause. Two seconds or even three. Do not use super heavy weights. Let the time under tension do the job. Stay "over" the bar with shoulders in pause to really own the position with the back of the body. Then do deadlifts just like you would in "touch and go"-deadlifts but the weights do not touch the floor. Back straight the whole time. Put down gently. Then hang at about shoulder width and lift legs (straight or bent) as high as you can. Take help from partner to get assistance. Lower legs with control, no matter how you got them up. Start the dips with a slight lean forward. Let the feet move to slightly behind you in the bottom position and then back to under you in the top.