WOD_logo

onsdag 211013

Are you following our training programs but are not a member? Please take 5 mins to answer a few questions on this link. Thank you!

Dagens Pass

A. EMOM X 10 sets @ 80-85% strength effort
2-3 Hang Clean High Pull
2-3 Hang Power Clean (2s pause in landing on first rep)

B. Alt. E90s X 15 sets (5 of each) @ 85-90% strength effort
B1. 4-6 Back Squats
B2. 6/6-10/10 Deficit Bulgarian Split Squats @ very light or no weight
B3. 2-4 Skin the cat


Instructions

A. Hook grip in start and release in rack. Calm start but accelerate towards full extension and slight touch on middle of thighs. Push floor away through feet, with whole lower body. Snappy rack and landing. Land in a very shallow front squat. B. Back squats with solid feet, upright. All the way down and up. Drive with ass. Go straight up with ass, the same way it came down. Do not let it shoot back from bottom position. The bulgarian split squats are Soooo nice. Support for trailing foot at around the height of the lowest part of your knee, when standing. And stand with front foot on something at 5-10cm height. Focus on balance. Go down deep enough to almost touch the floor with trailing knee. Do them at a controlled tempo. Skin the cat in bar, hanging at about shoulder width, with thumbs facing inwards. Keep arms straight in skin the cat. You can bend legs and even use some initial speed but keep arms straight and control the eccentric phases. Lift/curl legs up into a meat ball position and raise hips up until hips are above you (feet and legs pass under the bar). Then gently extend the legs and lower the legs and go down with hips to or below the height of your shoulders if possible. You will probably do this with assistance of a spotter.

Fitness

A. 00:00 - 12:00
12 min AMRAP (Slow and Controlled)
DNS 3M, Supine, 3/3 reflex rotations with 2-3 deep breaths in each position
7m Reverse Backlying Worm Crawl
8/8 Tall Kneeling KB Halos
7m Crab Walk
8/8 Side Plank Reach back
7m Lizard Crawk
10/10 Single Leg Good Morning + 10s Hold on last rep
60s Wrist Mobility of choice

B. 15:00 - 30:00
15 min Strict rMU & Kipping rMU Technique

C. 32:00 - 47:00
15 min AMRAP (Slow & Heavy)
12m Reverse Sled Drag; @AHAFA (heavier than rope pull)
12m Seated Rope Sled Pull; @AHAFA
5 Straight Leg Box Jumps
5-8 Harop Curls; @50X1

D. 49:00 - 64:00
15 min AMRAP (Slow and Heavy)
6/6 Sledge Slams; @AVAP (as violent as possible)
30m + 30m Atlas Ball Shoulder Carry; AHAFA


Instructions

A. A nice warm-up piece for your coming rMU Strength. Worm - this but on your back and moving without using your legs/arms: https://www.youtube.com/watch?v=xwmOFDzw7uo. KB Halo:https://www.youtube.com/watch?v=aywAydpwbpY. Crab: https://www.youtube.com/watch?v=2G7kCEQkbVM. Side plank reach back: https://www.youtube.com/watch?v=-ruAdV34H54. Lizard: https://www.youtube.com/watch?v=xwmOFDzw7uo. SL GM: https://www.youtube.com/watch?v=e1rsVwuZSQE. B. Focus on nailing your transitions from two angles. Make the reps as difficult as form allow. rMU Transition: https://www.youtube.com/watch?v=sSQi-9np-aM. Negative rMU: https://www.youtube.com/watch?v=6T4ZAEhRMF4. C. Nice combo of pump. Keep an eye on the heavy tempo on the harop curls. Reverse Sled Drag: https://www.youtube.com/watch?v=rnMAeT7xrUw. Seated Sled Rope Pull: https://www.youtube.com/watch?v=44EsRbTapSQ. Harop Curls: https://www.youtube.com/watch?v=A2xRx7dGWaE. D. Some lumberjack training. Chop the wood, carry the wood, repeat. DAYUMN.... LOOK AT THIS SEXY BEAST SLAMMING HIS SLEDGE INTO THE TIRE REALLY HARD: https://www.instagram.com/p/BkAO2kLFHWN/.

Dagens Pass

A. EMOM X 10 sets @ 80-85% strength effort
2-3 Hang Clean High Pull
2-3 Hang Power Clean (2s pause in landing on first rep)

B. Alt. E90s X 15 sets (5 of each) @ 85-90% strength effort
B1. 4-6 Back Squats
B2. 6/6-10/10 Deficit Bulgarian Split Squats @ very light or no weight
B3. 2-4 Skin the cat


Instructions

A. Hook grip in start and release in rack. Calm start but accelerate towards full extension and slight touch on middle of thighs. Push floor away through feet, with whole lower body. Snappy rack and landing. Land in a very shallow front squat. B. Back squats with solid feet, upright. All the way down and up. Drive with ass. Go straight up with ass, the same way it came down. Do not let it shoot back from bottom position. The bulgarian split squats are Soooo nice. Support for trailing foot at around the height of the lowest part of your knee, when standing. And stand with front foot on something at 5-10cm height. Focus on balance. Go down deep enough to almost touch the floor with trailing knee. Do them at a controlled tempo. Skin the cat in bar, hanging at about shoulder width, with thumbs facing inwards. Keep arms straight in skin the cat. You can bend legs and even use some initial speed but keep arms straight and control the eccentric phases. Lift/curl legs up into a meat ball position and raise hips up until hips are above you (feet and legs pass under the bar). Then gently extend the legs and lower the legs and go down with hips to or below the height of your shoulders if possible. You will probably do this with assistance of a spotter.