WOD_logo

torsdag 211125

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. E90s X 8 sets
3 Bench press (butt remains in contact with bench) @ 85-100% effort, with ambition to nail a PR on one of the sets.
Have spotter for safety. If spotter touches bar, the reps do not count.
Compare to 210903 & 210909

3 X 7 min Pieces @ 85-90% effort. 2 min Rest/transition

B. Amrap, 7 min
9/9 Sledge slams (medium wght)
9/8 cal. Echo bike

C. Amrap, 7 min
16 Wall balls (9/6kg to 3,05m)
10 Toes to bar

D. Amrap, 7 min
3/3 Atlas ball wrestle rolls (heavy-ish)
6 Shuttle runs (25m)


Instructions

A. You choose grip width. All the way down until bar touches chest and up to straight arms. Butt remains in contact with the bench the whole time. B. Do the sledge slams with accuracy and control in mind. Always be aware of what you have around you. Mechanics is king. Aim for a point and hit that point every time, with force. Respect the bike. Get to know the new model. C. Wall balls are upright, balanced and accurate. Firmly planted feet, solid grip on ball (at face height, resting against chin). Full depth and precise hit. Toes to bar are done in rhythm to a height that allows for all reps unbroken but challenging. D. Lie down beside atlas ball, grab a hold of it and wrestle it over you in a roll to the other side. Repeat. Really try to reach over with the upper arm and get a hold of it as it was a human you had intention of wrestling to the other side. Shuttle runs are fast but relaxed. Notice the twenty five meter distance.

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) into Overhead Squat from landing
A3. 5-8 Hang Squat Snatch (1s pause) into 1 Snatch Grip SOTS Press into squat to stand
A4. 8-12 Snatch

B. 10:00 - 20:00
EMOM X 10 sets; @80+% Strength Effort
1 Snatch

C. 25:00 - 40:00
E3M X 5 sets
10/10 DB RFESS; @AHAFA (rear foot elevated split squats)
8-16 Ring Rows; @2RIR (reps in reserve) on both exercises

D. 45:00 - 60:00
Alt. EMOM X 15 sets; @70-80% Effort (5 rounds)
D1. 6-12 Hang Power Snatches (light load)
D2. 12-18 Unbroken Wall Balls (9/6 kg)
D3. 6-12 cal. Echo Bike


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. Take the first 3-5 sets and build up to a heavy-ish weight. Keep yourself there and work quality the remaining 5 sets. Tight and snappy lifts. Own the weight. C. Go after each other. Be sure to leave 2 reps in reserve on both. Choice the correct weight for your persona 2RIR on the RFESS. DB RFESS: https://www.youtube.com/watch?v=lqxwdyPFFmc. D. Practice your barbell cycling with lighter load and try to apply the short cues you'll get from your coach. Big set of WB's (enjoy). Sprint start on the Echo Bike and maintaining a high RPM until target finish.

Dagens Pass

A. E90s X 8 sets
3 Bench press (butt remains in contact with bench) @ 85-100% effort, with ambition to nail a PR on one of the sets.
Have spotter for safety. If spotter touches bar, the reps do not count.
Compare to 210903 & 210909

3 X 7 min Pieces @ 85-90% effort. 2 min Rest/transition

B. Amrap, 7 min
9/9 Sledge slams (medium wght)
9/8 cal. Echo bike

C. Amrap, 7 min
16 Wall balls (9/6kg to 3,05m)
10 Toes to bar

D. Amrap, 7 min
3/3 Atlas ball wrestle rolls (heavy-ish)
6 Shuttle runs (25m)


Instructions

A. You choose grip width. All the way down until bar touches chest and up to straight arms. Butt remains in contact with the bench the whole time. B. Do the sledge slams with accuracy and control in mind. Always be aware of what you have around you. Mechanics is king. Aim for a point and hit that point every time, with force. Respect the bike. Get to know the new model. C. Wall balls are upright, balanced and accurate. Firmly planted feet, solid grip on ball (at face height, resting against chin). Full depth and precise hit. Toes to bar are done in rhythm to a height that allows for all reps unbroken but challenging. D. Lie down beside atlas ball, grab a hold of it and wrestle it over you in a roll to the other side. Repeat. Really try to reach over with the upper arm and get a hold of it as it was a human you had intention of wrestling to the other side. Shuttle runs are fast but relaxed. Notice the twenty five meter distance.