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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. E90s X 15 sets (3+2 on each before moving on) @ 85% strength effort
B1. 6-10 Bench Press
B2. 6-8 High-ish box jumps
B3. 2/2-3/3 Atlas ball Hip to shoulder / "hang power cleans" + 2/2-3/3 shoulder rack squats


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. So 3 sets on each before moving on. Then, on second "round", you stay for two sets before moving on. Do bench press in angles and positions in which you feel strong. Hard grip, feet under or "behind" knees and pushing against floor to create tension. Butt in contact with bench. Box jumps at a challenging height that requires focus and explosiveness. place boxes to minimize risk of injury if you stumble. But do NOT stumble =) Focus just as much on extending upwards as on getting feet up quickly. So, all "power cleans" before all squats. Ball up to a bear hug grip at belly/waist height. Throw/clean it up to a shoulder and bring it back down. Repeat in controlled and elastic manner. Alternate shoulder to which you "clean" it. Should not be painful or give a strange feeling in your lower back. Keep it on a shoulder and do 2-3 squats. Switch.

Fitness

A. 00:00 - 15:00
Alt. E90s X 10 sets; @70-90% Strength Effort (5 rounds)
A1. 2-3 X (1 Hang Clean + 1 Front Squat); @AHAFA
A2. 4-5 Push Press; @AHAFA

B. 20:00 - 35:00
E3M X 5 sets; @80+% Strength Effort
3-4 Clean Deadlift; @2RX1; @AHAFA (Singles, No TnG)
6-8 Strict Ring Dips; @32X1 OR 5 Eccentric rDip; @52A1

C. 40:00 - 60:00
20 min AMRAP; @Breathing Gear 1-2
10 Pull-Ups
10 Wall Balls (9/6 kg to 3.05m)
30m + 30m Walking Lunges (bodyweight)
10 TTB
30-50 Double-Unders
____
Breathing Gears (guidlines)
Gear 1: Nasal Inhale + Exhale
Gear 2: Nasal Inhale + Mouth Exhale
Gear 3: Mouth Inhale + Exhale


Instructions

A. A complex that will truly can "separate the chaff from the wheat". Build up to a heavy set of each during your 10 sets. B. R=Reset/X=Explosive - focus on acceleration. Always start from dead start. Improve your first pull and use your legs. R-E-S-P-E-C-T the tempo. Clean DL: https://www.youtube.com/watch?v=up4l1B0GE9c. SL BJ: https://www.youtube.com/watch?v=IYnjhztPmCE. C. Keep working on the foundation of your breathing mechanics. Pace each movement individually to how your system will react to the stressor.

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. E90s X 15 sets (3+2 on each before moving on) @ 85% strength effort
B1. 6-10 Bench Press
B2. 6-8 High-ish box jumps
B3. 2/2-3/3 Atlas ball Hip to shoulder / "hang power cleans" + 2/2-3/3 shoulder rack squats


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. So 3 sets on each before moving on. Then, on second "round", you stay for two sets before moving on. Do bench press in angles and positions in which you feel strong. Hard grip, feet under or "behind" knees and pushing against floor to create tension. Butt in contact with bench. Box jumps at a challenging height that requires focus and explosiveness. place boxes to minimize risk of injury if you stumble. But do NOT stumble =) Focus just as much on extending upwards as on getting feet up quickly. So, all "power cleans" before all squats. Ball up to a bear hug grip at belly/waist height. Throw/clean it up to a shoulder and bring it back down. Repeat in controlled and elastic manner. Alternate shoulder to which you "clean" it. Should not be painful or give a strange feeling in your lower back. Keep it on a shoulder and do 2-3 squats. Switch.