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fredag 211119

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Dagens Pass

A. E90s X 8 sets
3 Bench press (butt remains in contact with bench) @ 85-100% effort, with ambition to nail a PR on one of the sets.
Have spotter for safety. If spotter touches bar, the reps do not count.
Compare to 210903 & 210909

B. E4M X 5-6 sets @ 85-90% strength effort
4 Beautiful Front Squats @ controlled tempo
4/4-6/6 Heavy One arm Dumbbell Hang Muscle-snatch (put down Softly)
7-14m Backward bear crawl
2 Easy, varied Shuttle jogs (30m)


Instructions

A. You choose grip width. All the way down until bar touches chest and up to straight arms. Butt remains in contact with the bench the whole time. B. The front squats are the meat and potatoes of these intervals. They are your priority. Solid front squats with feet firmly planted and back upright. Solid rack position with tall and proud posture. Straight down and up. Drive with ass. DB-snatches with straight back and a turn-around from where you find elastic energy. A lot of force from lower body. The bear crawl is done with back neutral and knees close to floor. Continuous stepping. Shuttle runs are there to let you shake off and add some variation to your stride.

Fitness

A. 00:00 - 15:00
Snatch Waveloading (Max 12 Lifts/Tries)
Wave 1: 60%, 65%, 70%, 75%, 80%, 85%
Wave 2: 65%, 70%, 75%, 80%, 85+%, 90+%

B. 15:00 - 30:00
Clean and Jerk Waveloading (Max 12 Lifts/Tries)
Wave 1: 60%, 65%, 70%, 75%, 80%, 85%
Wave 2: 65%, 70%, 75%, 80%, 85+%, 90+%

C. 35:00 - 45:00
"Isabel"
For Time:
30 Snatches (40-50/25-35 kg)

D. 50:00 - 60:00
"Grace"
For Time:
30 Clean and jerk (40-50/25-35 kg)

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. Implement the improved feel of the movement. Nail the new barbell path you've been practicing the last few weeks. Don't look blindly on the % - focus on the feel. Only increase if you are satisfied with how it felt and look. Don't chase a new PR. Improve what you already have. 1 Fail = 1 valuable lift... So... Don't fail! B. Implement the improved feel of the movement. Nail the new barbell path you've been practicing the last few weeks. Don't look blindly on the % - focus on the feel. Only increase if you are satisfied with how it felt and look. Don't chase a new PR. Improve what you already have. 1 Fail = 1 valuable lift... So... Don't fail! C. Have a plan prior to the start. Don't let the reps look sloppy. Pick a suitable weight for your ability. Good Times for “Isabel”: – Beginner: 6-7 minutes – Intermediate: 4-6 minutes – Advanced: 3-4 minutes – Elite: <2 minutes D.C. Have a plan prior to the start. Don't let the reps look sloppy. Pick a suitable weight for your ability. Good Times for “Grace”: – Beginner: 6-7 minutes – Intermediate: 4-6 minutes – Advanced: 3-4 minutes – Elite: <2 minutes E. Go slow and shake everything off good. This should help you feel invigorated afterwards. Go home with a happy smile.

Dagens Pass

A. E90s X 8 sets
3 Bench press (butt remains in contact with bench) @ 85-100% effort, with ambition to nail a PR on one of the sets.
Have spotter for safety. If spotter touches bar, the reps do not count.
Compare to 210903 & 210909

B. E4M X 5-6 sets @ 85-90% strength effort
4 Beautiful Front Squats @ controlled tempo
4/4-6/6 Heavy One arm Dumbbell Hang Muscle-snatch (put down Softly)
7-14m Backward bear crawl
2 Easy, varied Shuttle jogs (30m)


Instructions

A. You choose grip width. All the way down until bar touches chest and up to straight arms. Butt remains in contact with the bench the whole time. B. The front squats are the meat and potatoes of these intervals. They are your priority. Solid front squats with feet firmly planted and back upright. Solid rack position with tall and proud posture. Straight down and up. Drive with ass. DB-snatches with straight back and a turn-around from where you find elastic energy. A lot of force from lower body. The bear crawl is done with back neutral and knees close to floor. Continuous stepping. Shuttle runs are there to let you shake off and add some variation to your stride.