101 W3/D1

1. OHS Complex
2 sets of 5 reps (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. hang
Two sets of five reps on 40 kg in A, B, C, D, E. 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.

3. Hang snatch
3.1 Daily max in hang snatch for doubles. 75 kg 3.2 Do five additional singles on the weight of the heaviest double.

4. Snatch f. the ground
4.1 Pick an easy warm-up weight but with a large plate, and not the small metal plates, to get the right distance from the floor. Do five triples with a three seconds pause in the bottom position.
4.2 Daily max in snatch for singles.
4.3 Five additional singles on 90%

Snatchen var helt ur balans idag så jag bröt redan på 60 kg här….. 😦

5. Back squat
5.1 Chose a rep-range from 1-5 and go to a daily max.
5.2. Drop down to 90% and do three to five additional sets of the same rep-range.

Knäet fortsatt dåligt så jag körde lite Front Squat iställer och avslutade med en trea på 100 kg. Vill inte riska nått inför lördagens boxmästerskap….

101 Circle Training

Circle Training. 10-1 in five different exercises.

A. No hookgrip touch and go p cleans 50 kg
B. Push press. 50 kg
C. Ring-rows.
D. Bench press. 50 kg
E. Strict pull-ups. You can choose whatever grip you wish and change it throughout the workout.

Time 32:18

– Five burpee box jumps penalty for breaking up a set. Chose a manageable weight that you can either do unbroken or only have to break up once or at most twice. This workout should not be an all out effort if it compromises the quality of the movement. I would rather have it take longer but with full range of motion

Fick bryta pull ups de första tre varven och ”käka” burpee box jumps…

101 W2/D4

1. OHS Complex
Performed with an empty barbell; two sets of five reps (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

3. Ingen Front squat idag då knäet ömmar troligen pga back squat i tisdags…Körde följande power snatch istället.

Från 20 cm block:1 power snatch + 1 hang snatch
3×40-50-60-70 kg

4. Deadlift 90 kg
4.1 Ten reps, touch and go, strongest mix-grip.
4.2 Ten reps, touch and go, weakest mix-grip.
4.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.

Kör woden imorgon då tiden inte räckte idag

101W2/D3

1. Hang power snatch

1.1 Find your 3RM for the day: 70 kg (fail på 75 kg i tredje)
1.2 Do three additional triples on 90% of 1.1: 63 kg

2. Power clean + power jerk
2.1 Find your 2RM for the day. First do the power cleans and then the power jerks: 90 kg
(Fail i andra jerken i försök på 95kg)

2.2 Do 30 additional reps on 70% 63 kg of 2.1.
Twist: You have to do every single rep in 2.2 with a three-second pause in the catch of both the power clean and the power jerk and the power clean has to be performed from hang.

3. Push-press f. rack
3.1 Find your 5RM for the day: 70 kg
3.2 Drop down in weight and do three additional sets of ten reps of TNG push-presses. 50 kg

– Do NOT go to failure in any of the sets. I need you to keep everything at 90%.

IMG_2268

101 W2/D2

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.

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