Gymnastiklunch

EMOTM 10

2 Bar MU
5 m handstand walk

Row 2k in 7.30-8 min

7 RFT
7 hr push ups
7 TTB
7 KB swing 32 kg
7 pull ups

Annonser

Morgonpass

Bear Complex innan frukost…….

“The Bear Complex”

7 rounds, 40 kg

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Fokus på bra teknik med lägre vikt, jobbigt nog 🙂

101 W1/D2

NB! A power clean is a power clean. If I simply write “clean” it is never a power clean but always a squat clean.

1. Narrow Grip OHS Complex

Performed with an empty barbell; two sets of five reps in the three different versions. These are: (1) down slow, up fast, without pause in the bottom position; (2) down slow, up fast but with a three second pause in the top- and bottom position; (3) 1,5’s. No pause in the bottom position but a pause in the top between reps.

Do the first set with a grip only slightly narrower than your snatch grip. Try to use a progressively narrower grip in each set. If the bar goes forward, if you bend your arms or if it actually hurts instead giving a good stretch you know that the grip was too narrow.

2. Front Sots Press

Performed with an empty barbell and with clean grip. Press the barbell overhead in a controlled fashion, hold the lockout position for a couple of seconds and then lower the barbell back to the shoulders. Keep your upper body as vertical as possible and be in balance throughout the set.
Be sure not to go too deep in the bottom position if you don’t feel comfortable. Start high and gradually go lower rep for rep and set for set.

3. Split Press
Three sets of five reps with an empty bar. Maintain a good grip on the bar, push it up from and take it down to the shoulders not the chest.

4. Clean & Jerk warm-up, 40 kg

Three sets of three reps in A, B, C. Be sure to use a large plate, and not the small metal plates, to get the right distance from the floor. Three second pause in the catch position of all the power cleans, power jerks, split jerks and overhead in the push-press.

First do all the cleans in a set and then continue with all the jerks.

A. Power Clean + Push Press.

B. Power Clean + Power Jerk.

C. (squat) Clean & (split) Jerk.

5. Clean & Jerk

5.1 Daily max in doubles. Do a full lift and then drop the bar and do it again. 100 kg

5.2 Do two additional sets of doubles on 90% of 5.1. 90 kg

5.3 Do three additional sets of doubles on 80% of 5.1. First do the two cleans and then the two jerks. The cleans must be performed as touch and go. 80 kg

6. Split Press

Three sets of five reps with an empty bar from the shoulders. Maintain a good grip on the bar, push it up from and take it down to the shoulders not the chest.

Then,

Three sets of five reps from the back. Maintain a tight midline throughout the set to avoid arching the lower back.

101 W1/D1

Äntligen är knäet med mig och nya programeringen är igång tre veckor senare än planen.. Började på lite lagom vikter för att inte offra knäet igen.

1. OHS Complex

Performed with an empty barbell; two sets of five reps in the three different versions. These are: (1) down slow, up fast, without pause in the bottom position; (2) down slow, up fast but with a three second pause in the top- and bottom position; (3) 1,5’s. No pause in the bottom position but a pause in the top between reps.

2. Snatch warm-up f. the ground: 30 kg

Two sets of three reps in A, B, C, D, E. Be sure to use a large plate, and not the small metal plates, to get the right distance from the floor. Three seconds pause in the catch position in C, D.

A. Snatch Pulls.

B. Muscle Snatch.

C. Power Snatch.

D. Deep Power Snatch.

E. Snatch with a three second pause in the bottom position.

Draw a line with chalk and make sure that you are not jumping forward. Don’t check the line as you land but when you are in the top position. First you lift then you check.

3. Snatch

3.1 Find your 1RM max for the day: 75 kg

3.2 Do five additional singles on 90% of the heaviest weight lifted in 3.1: 67.5 kg

3.3 Do five additional doubles on 80% of the heaviest weight lifted in 3.1: 60 kg

3.4 Do five additional triples on 70% of the heaviest weight lifted in 3.1: 52.5 kg

4. Back squat

4.1 Chose a rep-range from 1-5 and go to a daily max. 5 rep 100 kg

4.2. Drop down to 90% and do three to five additional sets of the same rep-range. 3 sets 90 kg

4.3 Finish with a high-rep set on a lower weight than in (2). No more than twenty reps.
80 kg 15 rep

261 Complex ”fail”

Unbroaken in 3 min establish max weight of
7 hang PC – 7 front squats – 7 STOH

40 kg 7-7-7 rep
50 kg 6-6-6 rep
60 kg 4-4-4 rep
70 kg 2-2-2 rep
80 kg 7-5 krasch…..

Fruktansvärt slut på syre redan här så bara att släppa stången. Betydligt tuffare än jag trodde.

Avslutade med
EMOTM
1 clean & jerk 80 kg
Max handstand walk