W101 W3/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.

Use a progressively narrower grip in each set.

2. Front Squat 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 seconds 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 all the reps with a full grip.

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

Three sets of three reps in A, B, C 40 kg. 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.
1.Power Clean + Push Press.
2.Power Clean + Power Jerk.
3.(squat) Clean & (split) Jerk.

5. Clean & Jerk Bonanza:

5.1 Max-out in triples 80kg
5.2 Max-out in doubles 90kg
5.3 Max-out in singles 102.5kg

– Hit at least the same weight in doubles as you did in triples and at least the same weight in singles as you did in doubles. After finishing the triples and doubles you have to drop down in weight and build up again.

6. TNG clean & split paused split jerk

6.1 Do three singles on 90% of the heaviest single from 5.3.
6.2 Do three doubles on 80% of the heaviest single from 5.3.
6.3 Do three triples on 70% of the heaviest single from 5.3.

When you do the doubles and triples you first do all the cleans as touch and go and then, after the last clean, all the jerks. You have to stand still in the split for three seconds on every single split jerk.

Knäet är en segdragen historia och även om smärtan går att hantera är det en mental spärr hela tiden. Vågar inte gå upp i maxvikter då tappad kontroll riskerar att förvärra knäet…

På lördag är det boxmästerskap och hoppas verkligen att det håller…

Annonser

Lunchgympa

1. Butterfly C2B progresion and strikt T2B for 10 min

2. Handstand walk for 5 min, 7 m som längst

3. Tabata x 3
Pull ups: 59
DU: 149
Row for cal: 64 cal

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