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torsdag 211014

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Dagens Pass

A. E3M X 5 sets @ 85-90% strength effort
5/5-8/8 controlled Step-up pistols with trailing leg "behind" box (maybe w. xtra weight)
7-10 Double Kettlebell Push Press
_Add some jogging or kind stretching during rest

B. E3M X 5 sets @ 85-90% strength effort
4-6 SLOW perfect posture Sumo Deadlifts @ 3221
10-20 controlled Parallette Push-ups @ 20X0
__Add some jogging or kind stretching during rest


Instructions

A. On step-up pistols, let "free" leg hang on the back of the box, behind/below you. If possible, avoid any help from that leg and just let back of foot slide along the box without pushing with toes. Hold on to rubber band from slightly above/in front to make it easier. Hold a light weight on straight arms out in front, for better balance. Hold a heavier weight to make it harder. Rack the KBs securely. They are supported on both upper arms and forearms. Hands and handles are close to chest. Drive from firmly planted feet. All the way to straight arms. Bring down by swinging in between legs at wide stance. B. You might not need much weight for this. You are meant to own every centimeter of this movement and be challenged from time under tension, more than the absolute kilograms. Back straight in the sumo deadlifts. Stand at double shoulder width. Feet pointing slightly outwards. Hold bar at shoulder width. Focus on posture and "intra-abdominal pressure". Keep body in straight line in the push-ups. Look straight ahead along floor. A bit deeper than in regular push-ups but nothing extreme.

Fitness

A. 00:00 - 15:00
E3M X 5 sets; 80+% Strength Effort
8 Back Squat; @20X1; @AHAFA
4/4 Lateral Skater Jumps

B. 18:00 - 36:00
Alt. E90s X 12 sets; @80+% Strength Effort (4 rounds)
B1. 10/10 Incline DB Bench Press; @AHAFA
B2. 10/10 See-Saw KB Gorilla Row; @AHAFA
B3. 10 DB RDL; @AHAFA (controlled tempo)

C. 40:00 - 60:00
20 min AMRAP; @Breathing Gear 2 (work) : Breathing Gear 1 (rest)
I go, you go (full round before switching)

2 bMU/rMU OR Suitable progression
4 Hang Power Clean; (50-70/35-50 kg)
6 Wall Balls (14/9 kg) (NOTE THE HEAVIER WEIGHTS)
8 Cal. Echo Bike
____
Breathing Gears (guidlines)
Gear 1: Nasal Inhale + Exhale
Gear 2: Nasal Inhale + Mouth Exhale
Gear 3: Mouth Inhale + Exhale


Instructions

A. Good IAP (intra-abdominal pressure) and nail your mechanics. Drive with legs and ass. Don't stay as low as the video for the skater jumps. Get both length and some height. Nail the landing and stop the momentum. Divide into A/B if needed. Skater Lat. Jumps: https://www.youtube.com/watch?v=GASFfpVpEu0. B. Go heavy. No specific tempo. Own the exercise! Divide into A/B if needed. Inc. DB BP: https://www.youtube.com/watch?v=RvQfUH-OLvo. See-Saw Gorilla: https://www.youtube.com/watch?v=rzFFOKIuAdc. DB RDL: https://www.youtube.com/watch?v=UsOjCcxSJaI. C. Let your breathing set your pace, but try to stay just below the line of Breathing Gear 3. Try to get to Breathing Gear 1 as quickly as possible during your rest.

Dagens Pass

A. E3M X 5 sets @ 85-90% strength effort
5/5-8/8 controlled Step-up pistols with trailing leg "behind" box (maybe w. xtra weight)
7-10 Double Kettlebell Push Press
_Add some jogging or kind stretching during rest

B. E3M X 5 sets @ 85-90% strength effort
4-6 SLOW perfect posture Sumo Deadlifts @ 3221
10-20 controlled Parallette Push-ups @ 20X0
__Add some jogging or kind stretching during rest


Instructions

A. On step-up pistols, let "free" leg hang on the back of the box, behind/below you. If possible, avoid any help from that leg and just let back of foot slide along the box without pushing with toes. Hold on to rubber band from slightly above/in front to make it easier. Hold a light weight on straight arms out in front, for better balance. Hold a heavier weight to make it harder. Rack the KBs securely. They are supported on both upper arms and forearms. Hands and handles are close to chest. Drive from firmly planted feet. All the way to straight arms. Bring down by swinging in between legs at wide stance. B. You might not need much weight for this. You are meant to own every centimeter of this movement and be challenged from time under tension, more than the absolute kilograms. Back straight in the sumo deadlifts. Stand at double shoulder width. Feet pointing slightly outwards. Hold bar at shoulder width. Focus on posture and "intra-abdominal pressure". Keep body in straight line in the push-ups. Look straight ahead along floor. A bit deeper than in regular push-ups but nothing extreme.