Dagens pass
Vecka 46
Metcon-Monday – Some open prep.
For time, TC 50min (Open 17.4)
AMRAP10
33 Deadlift 100/70
33 Wallball
33 Cal row
33 HSPU
Rest 5min
10 DB powersnatch
15 Burpee over box
20 DB powersnatch
15 Burpee over box
30 DB powersnatch
15 Burpee over box
Rest 5min
5 rounds (open 17.5)
9 Thruster 42,5/30
35 D.U
Rest 5min
Amrap 7min (open 16.3)
10 Powersnatch ’42,5/30
3 Barmuscle up
Tisdag
A. Inlyftning
EMOM8
1 Snatchpull
1 Powersnatch
1 Snatchbalance
Starta på 35% 1Rm snatch, höj efter dagsform.
Ska kännas lätt.
B. Teknik
Hangsquat snatch 5×3
Fokus:
-Nära kroppen
-Snabbt under stången
-Lås ut armar!
C. Lyftdel
EMOM6 @75%
4 High Snatchpull
1 Snatch
Rest 1 min
E2M x 5 @80%
2 Snatchgrip deadlift
2 Snatch pull
2 Snatch
D. Metcon
Teams of 2
AMRAP 10
10 Cal row
10 Burpee over row
15 Cal row
15 Burpee over row
20 Cal row
20 Burpee over row
etc.
Onsdag
A. Teknik
Single arm DB OH squat 5×5+5
-Paus i botten
-Kontroll, vikt på HELA foten.
Paus frontsquat 4×6 @70%
EMOM 12min
Min 1: 8 Frontrack lunge @75% BW
Min 2: 8 Hangsquat clean @75% BW
B. Metcon
For time, TC 12min
40 Double KB/DB deadlift 64/48kg
40 Goblet squat 32/24kg
40 Toes to bar
40 Thrusters 20/15kg
Torsdag
A. Teknik
Kipping Bar MU
Skalning: Kipping C2b, Kipping Pullup
B. Main part
EMOM30
1: 10 Strict pullup
2: 10 burpee + 5 Pushups
3: 8 Double KB shoulderpress
4: 4 Wallwalks
5: 5-10 HSPU
6: 10 Heavy KB swing 32/24 + 6-8 V-UP
C. Post EMOM Core
Tabata x 4 varv (20s jobb / 10s vila)
Hollow rock
Hollow hold
Situps
Arch hold
Fredag
WOD 1 – 00:00 – 06:00 (Individuellt)
AMRAP
10 Scap pullups
10s Hollowhold
5 Hang Power Clean 20/15kg
5 Frontsquats 20/15kg
40s Single Unders / Double Unders
Note:
Lugn uppvärmningswod. Om du behärskar D.U, träna på S.U, om du behärskar S.U men vill lära dig D.U träna på det.
Rest – 06:00 – 07:00
WOD 2 – 07:00 – 17:00 (Teams of 2)
11 – 1
Squatclean
1 – 11
Burpee pullup + pullup (RX+ Burpee CTB + CTB)
Vikt stång:
Scaled: 40/30kg
RX: 55/40kg
RX+: 65/45kg
Rest – 17:00 – 18:00
WOD 3 – 18:00 – 28:00
”Karen with a twist”
150 Wallballs
Every break do:
40 Double Unders Each (at the same time)
Rest – 28:00 – 30:00
WOD 4 – 30:00 – 50:00
For time
60 Toes To Bar
60 Thrusters @ 40/30kg (every break, add 5 reps to the total number of reps thrusters)
50 Pullups
50 Hang Power Clean 40/30kg (RX+ 50/35kg)
40 Burpees
40 Wallballs
30 Powersnatch 40/30kg (RX+ 50/35kg)
30 Overheadsquats 40/30kg (RX+ 50/35kg)
20 Burpees
20 Wallballs
Lördag
50min – Rounds for quality
2000m row
5 Snatch 50%
3000m Skierg
5 Snatch 60%
6000m Bikeerg
5 Snatch 70%
150 D.U
5 Snatch 80%
Söndag
A. Styrka
När som helst ,spritt under passet:
100 Hollowrock
Bänkpress 6×3 @85%
Sittande hantelpress 4×8 60-70%
Hantelrodd 4×8+8 @70%
Sälrodd 4×10 @65%
Bicepscurl 4×8 @70%
B. Metcon
AMRAP8
8 Powerclean 50/35
16 Situps
100m Machine