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måndag 220110

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Dagens Pass

A. EMOM X 8-12 sets @ 80-85% strength effort
3 Hang Power Snatch with deeper and deeper start

B. E90s X 8 sets: 3 Weighted Pull-ups (COVP) (thumbs pointing inwards (pronated grip) @ 85-100% effort, with ambition to nail PR on one of the sets
_Compare to 210812

C. Alt. EMOM X 10 sets (5 of each) @ 85-90% strength effort
C1. 6-12 Front squats @ light weight (bar taken from floor)
C2. 8-16 Controlled Parallette Push-ups


Instructions

A. Aim for this to be mostly a challenge for your motor skills and your lower body, instead of your upper body strength. Hook grip in pulling. 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. B. From straight arms to above the bar with the chin (not in height with bar but chin actually right over the bar). Legs remain straight. Shoulders are kept down in top position. C. Maintain beautiful rack in the front squats. Go straight down and up with perfect posture maintained. Parallette piush-ups with body in straight line. All the way down and up. Look straigth ahead along floor to avoid head hanging down. Maybe a bit deeper than regular push-ups but nothing extreme.

Fitness

A. 00:00 - 08:00
Alt. EMOM X 8 sets: (2 rounds. Technique Drills, Barbell only. VERY LIGHT WEIGHT!)
A1. 5-6 Hang Snatch High Pull + 5-6 Hang Muscle Snatch
A2. 5-8 Hang Power Snatch (1s pause in catch) into Overhead Squat from catch
A3. 5-8 Hang Squat Snatch (1s pause in catch)
A4. 5-8 SOTS Press

B. 10:00 - 20:00
EMOM X 10 sets; @60-70% Strength Effort
2 TnG Snatch (moderate load)

C. 25:00 - 45:00
Alt. E2M X 10 sets: @80+% Effort (5 rounds)
C1. 6 Back Squats; @AHAFA
C2. 6-12 Strict Pull-Ups (2RIR)

D. 50:00 - 65:00
15 min AMRAP; @80% Effort
I go, you go (entire round)
6 Double DB Thrusters (16-18/12-16 kg)
6 TTB
36 Double-Unders


Instructions

A. Drills upon Drills upon drills. Take this opportunity to take a step back and work the basics - your barbell path. This will improve your lifting greatly in the second part of this training block. Tight. Fast. Light. Sn SOTS: https://www.youtube.com/watch?v=a-iuHd5iZTU. B. Focus on a tight setup on your first rep. Practice your ability to get back to a tight start position for your second rep (touch n' go) C. Solid posture on the BS. Keep your feet planted and don't shift your center of gravity too much. Control your mechanics. Maintain IAP (intra-abdominal pressure) Perform a big set of strict pull-ups with 2 reps in reserve. D. Push hard and sprint through your rounds. Focus on breathing properly and aim high when it comes to your movement efficiency.

Dagens Pass

A. EMOM X 8-12 sets @ 80-85% strength effort
3 Hang Power Snatch with deeper and deeper start

B. E90s X 8 sets: 3 Weighted Pull-ups (COVP) (thumbs pointing inwards (pronated grip) @ 85-100% effort, with ambition to nail PR on one of the sets
_Compare to 210812

C. Alt. EMOM X 10 sets (5 of each) @ 85-90% strength effort
C1. 6-12 Front squats @ light weight (bar taken from floor)
C2. 8-16 Controlled Parallette Push-ups


Instructions

A. Aim for this to be mostly a challenge for your motor skills and your lower body, instead of your upper body strength. Hook grip in pulling. 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. B. From straight arms to above the bar with the chin (not in height with bar but chin actually right over the bar). Legs remain straight. Shoulders are kept down in top position. C. Maintain beautiful rack in the front squats. Go straight down and up with perfect posture maintained. Parallette piush-ups with body in straight line. All the way down and up. Look straigth ahead along floor to avoid head hanging down. Maybe a bit deeper than regular push-ups but nothing extreme.