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torsdag 220505

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Dagens Pass

A. Alt. E90s X 20 sets @ 80-85% strength effort
A1. 2-3 Beautiful, heavy Back Squats
A2. 5-8 Strict Chest to bar Pull-ups/Chin-ups
A3. 8-10 Romanian Deadlifts @ medium weight (not heavy)
A4. 8-10 Double Kettlebell Floor press (bring down weights softly)

B. Within 6 min @ 85-90% effort
20-16-12-8 reps of:
- Jumping Lunges (20 = 10/10)
- Russian Swings @ medium-heavy
- Push-ups
__Remaining time: Shuttle jogs (25m)


Instructions

A. Firmly planted feet, normal posture maintained, stragiht down and up with drive from ass. CTB Chin-ups/pull-ups are calm and done from straight arms up until bar touches chest below collar bones, with shoulders pulled down and back. For the romanian deadlifts, maybe stand on something for extra range of motion. Focus on posture. No super heavy weights. Let angles "do the job". Start with posture in place. "Unlock" knees so they are almost straight but do not bend more, as you push hips back and keep pushing them back as you come as far down as you can with straight back. Put down gently. Lie down on your back with one kettlebell on each side of your torso. Have knees at around 90° and feet firmly planted. Grab the kettlebells and bring them closer so that elbows rest on floor and forearms + kettlebells are in balance, ready to be pressed up. Press them up and bring them elbows down in a very controlled manner. B. Let this be intense. Focus on balance over front foot and aiming for height in the jumps, rather than quick shifting with the feet. Keep back straight in the swings and aim for dominance. Dare to use a heavy weight but stay in control over the weight and your movement. Find elasticity in the back of your body and extend forcefully through hips and knees and come to normal posture in the top. Arms slightly bent at the top but straight in bottom. Do the push-ups with body in straight line. All the way down and up. Look straight ahead along floor. Jogging to recover or to make this gruelling. Your choice.

Fitness

A. 00:00 - 15:00
Alt. E90s X 10 sets; @80+% Strength Effort (5 rounds)
A1. 2-3 X (1 Deficit Clean Lift-Off + 1 Deficit Clean High Pull); @AHAFA
A2. 2-3 Split Jerk with 2s pause in catch; @AHAFA

B. 18:00 - 36:00
E3M X 6 sets; @80+% Effort
200m Run
1-2 Clean and Jerk; @AHAFA

C. 42:00 - 65:00
Alt. E90s X 15 sets; @80+% Effort (5 rounds)
C1. 5-6 X (1 + 1/4 Front Squat); @AHAFA
C2. 6-12 Strict TTB OR Sutitable Progression
C3. 6-8 Supinated Bent Over Barbell Row; @AHAFA


Instructions

A. Some accelerations from a deficit. Use 5-15 kg bumpers let your mobility set the limitations. Don't go too high - rather choose the lower variation if you are on the edge. Tight catches with solid pauses with great control. Deficit Clean Lift-Off: https://www.youtube.com/watch?v=RZwdUQNx50Q. Deficit Clean High Pull: https://www.youtube.com/watch?v=fidmSMSa_Ag. B. Share barbell with a friend and start a minute apart for logistics. Start at around 60-70%1RM and go from there. Let your lifts be tight and crispy. Go directly to your barbell after your run. C. A lot of time in-and-out of your sticking point. Strict TTB to get you stronger and bent over rows for a impressive lats. 1 1/4 FS: https://www.youtube.com/watch?v=Gtis2crr5qg. Strict TTB: https://www.youtube.com/watch?v=xX9Hzi7Onnw. Sup BO BB Row: https://www.youtube.com/watch?v=mTQ_qg37MJk.

Dagens Pass

A. Alt. E90s X 20 sets @ 80-85% strength effort
A1. 2-3 Beautiful, heavy Back Squats
A2. 5-8 Strict Chest to bar Pull-ups/Chin-ups
A3. 8-10 Romanian Deadlifts @ medium weight (not heavy)
A4. 8-10 Double Kettlebell Floor press (bring down weights softly)

B. Within 6 min @ 85-90% effort
20-16-12-8 reps of:
- Jumping Lunges (20 = 10/10)
- Russian Swings @ medium-heavy
- Push-ups
__Remaining time: Shuttle jogs (25m)


Instructions

A. Firmly planted feet, normal posture maintained, stragiht down and up with drive from ass. CTB Chin-ups/pull-ups are calm and done from straight arms up until bar touches chest below collar bones, with shoulders pulled down and back. For the romanian deadlifts, maybe stand on something for extra range of motion. Focus on posture. No super heavy weights. Let angles "do the job". Start with posture in place. "Unlock" knees so they are almost straight but do not bend more, as you push hips back and keep pushing them back as you come as far down as you can with straight back. Put down gently. Lie down on your back with one kettlebell on each side of your torso. Have knees at around 90° and feet firmly planted. Grab the kettlebells and bring them closer so that elbows rest on floor and forearms + kettlebells are in balance, ready to be pressed up. Press them up and bring them elbows down in a very controlled manner. B. Let this be intense. Focus on balance over front foot and aiming for height in the jumps, rather than quick shifting with the feet. Keep back straight in the swings and aim for dominance. Dare to use a heavy weight but stay in control over the weight and your movement. Find elasticity in the back of your body and extend forcefully through hips and knees and come to normal posture in the top. Arms slightly bent at the top but straight in bottom. Do the push-ups with body in straight line. All the way down and up. Look straight ahead along floor. Jogging to recover or to make this gruelling. Your choice.