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Dagens Pass

A. E90s X 8 sets @ 85-100% effort
3 High Bar Back Squat without change in posture @ 85-100% effort, with ambition to nail a PR on one of the sets
_Compare to 210414

B. E90s X 15-18 sets (5-6 in a row on each before moving on) @ 85% strength effort
B1. E90s X 5-6 sets: 4-7 Hang Power Snatch
B2. E90s X 5-6 sets: 6-10 Controlled Strict COVP Pull-ups
B3. E90s X 5-6 sets: 5/5-8/8 Axle bar Reverse Lunges from block (ca. 10-15cm)


Instructions

A. All the way down and up. Steady feet. Strong belly and glutes. Only safe lifts. If you need a spotter it should be 100% clear what you both are to do in case you fail. Of course the spotter can not touch you or the barbell if this is to be a valid test result B. Hook grip on in start and release in lock-out. Calm start but accelerate towards full extension and slight touch in "hip pocket". Push floor away through feet, with whole lower body. Snappy lock-out and landing. Aim for timing more than force. Land deeper and deeper every rep. If you can land in full squat with full control and no risk of failing, then do so on the last rep. Pull-ups with hands gripping bar so that palms are facing away at about shoulder width or a bit wider. From straight arms until chin is clearly on top of bar. Pull shoulders back and down. Focus on balance and posture on the lunges. Front foot has your attention. Let the front knee move forward. Slight lean forward over the front leg. Trailing knee comes really close to floor but does not have to touch.

Fitness

A. 00:00 - 15:00
Within 15 minutes:
Buy-in/Warm-Up
2 Rounds For Quality
7m "Pogo Jumps"
14m High Knees Running Drill
14m + 14m Carioca Running Drill
14m Butt Kicks

Remaining Time:
6-8 sets of: 10m Falling Start Sprint Accelerations; @95% Effort; Rest as needed.

B. 20:00 - 30:00
EMOM X 10 sets
5 Front Squats; @55-65%1RM

C. 35:00 - 50:00
E90s X 10 sets; Establish heaviest complex
1 Power Snatch + 1 Hang Snatch + 1 Snatch

D. 53:00 - 65:00
E2M X 6 sets
2-3 Snatch Deadlift to Pocket; @80-110%1RM Snatch
2-3 Snatch High Pulls

E. 70:00 - 80:00
E2M X 5 sets
3 Snatch Balance; @AHAFA
3 Drop Snatch


Instructions

A. A few drills to prepare you for harder acceleration sprints. Take care and prep carefully and increase your output little by little. Don't max out straght away. Pogo: https://www.youtube.com/watch?v=dMnECxl6dsY. High Knees: https://www.youtube.com/watch?v=VKc58tjEVfs. Carioca: https://www.youtube.com/watch?v=CMeuCmzKf84. Butt: https://www.youtube.com/watch?v=kRR1i9btd_w. Falling Sprint Acc 1: https://www.youtube.com/watch?v=w4kDDcCjCto. Falling Sprint Acc 2: https://www.youtube.com/watch?v=xzJ96zkv3TI. B. Perfect squats. Move straight down and up. C. Drive with legs and land high on the first rep. Take the barbell down to a hang and ladn the second rep in a squat, find balance and stand up. Last rep from the ground with a full squat snatch. D. Ilya Ilyin Sn DL to pocket: https://www.youtube.com/watch?v=SoZhtAy2iTw&t=8s. E. We want you to drive with legs as you would do in a split jerk. Then push yourself under the bar and move down in one motion to the bottom of a overhead squats. Show stability in the bottom before squatting up. Take the bar down to back rack and go again. Last 3 reps are done with barbell on shoulders and standing on toes. Drop down fast without creating any speed upwards.

Dagens Pass

A. E90s X 8 sets @ 85-100% effort
3 High Bar Back Squat without change in posture @ 85-100% effort, with ambition to nail a PR on one of the sets
_Compare to 210414

B. E90s X 15-18 sets (5-6 in a row on each before moving on) @ 85% strength effort
B1. E90s X 5-6 sets: 4-7 Hang Power Snatch
B2. E90s X 5-6 sets: 6-10 Controlled Strict COVP Pull-ups
B3. E90s X 5-6 sets: 5/5-8/8 Axle bar Reverse Lunges from block (ca. 10-15cm)


Instructions

A. All the way down and up. Steady feet. Strong belly and glutes. Only safe lifts. If you need a spotter it should be 100% clear what you both are to do in case you fail. Of course the spotter can not touch you or the barbell if this is to be a valid test result B. Hook grip on in start and release in lock-out. Calm start but accelerate towards full extension and slight touch in "hip pocket". Push floor away through feet, with whole lower body. Snappy lock-out and landing. Aim for timing more than force. Land deeper and deeper every rep. If you can land in full squat with full control and no risk of failing, then do so on the last rep. Pull-ups with hands gripping bar so that palms are facing away at about shoulder width or a bit wider. From straight arms until chin is clearly on top of bar. Pull shoulders back and down. Focus on balance and posture on the lunges. Front foot has your attention. Let the front knee move forward. Slight lean forward over the front leg. Trailing knee comes really close to floor but does not have to touch.