Lunchgympa

Strict HSPU progression (2 tjocka och 2 tunna mattor)
5-5-10 reps

Cindy
AMRAP 20 min
5 pull ups
10 push ups
15 squats

19 rounds + 9 reps

IMG_2375

Annonser

Morgonpass

Snatch complex for max load 70 kg
1 power snatch +1 flow power snatch + 1 flow power snatch

Wod
1 min KB snatch 24kg left
1 min KB snatch 24kg right
1 min KB snatch 24kg left
1 min KB snatch 24kg right
30 sec KB snatch 24kg left
30 sec KB snatch 24kg right

Result: 84 reps

101 W5/D3

Strict HSPU progression 5-5-5+ (2 tunna & 2 tjocka mattor) 8 reps i sista

1. OHS

1.1 Daily max in overhead squat for doubles.
I want you to clean or power clean the weight, move it from shoulders to behind the neck, switch to snatch grip, split jerk it overhead and then do the two overhead squats. 85 kg

1.2 Drop down to 80% of 1.1 and do as many overhead squats as possible in one set (without breaking an arm or injuring the wrists). 6 reps

1.3 Stay on the same weight and do ten reps of the setups but without the actual overhead squat. I want this setup to be power clean, move the bar from shoulders to behind the neck, switch to snatch grip, split jerk it overhead.

1.4 Stay on the same weight and do ten reps of the setups but without the actual overhead squat. I want this setup to be power clean, move the bar from shoulders to behind the neck, switch to snatch grip, power jerk it overhead.

1.5 Stay on the same weight and do ten reps of the setups but without the actual overhead squat. I want this setup to be power clean, move the bar from shoulders to behind the neck, switch to snatch grip, push-press it overhead.

101 W5/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.

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. 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.
1.Power Clean + Push Press.
2.Power Clean + Power Jerk.
3.(squat) Clean & (split) Jerk

5. Clean & Jerk
5.1 Daily max in doubles. 100 kg
5.2 Five additional singles on 90% of 5.1.
5.3. Five additional clean + front squat + split jerk on the same weight.
5.4 Drop down to 70% of 5.1 and do a set of one clean, as many front squats (8 reps) as possible followed by one jerk. The challenge is to push hard in the front squats while leaving enough energy for a solid jerk. If you fail the jerk you have to go again.

6. Split Jerk from blocks

6.1 Daily max in doubles. 95 kg
6.2 Five additional doubles on 90% of 5.1.

7. OH-squat from blocks

7.1 Daily max in doubles. Ont i handlederna som tusan redan vid 70 kg så la ner det här….

101 W5/D1

1. OHS Complex
(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
One set of ten reps on an empty bar 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 singles 80 kg fail on 82.5 kg
3.1 Five addition reps on 90%

4 Snatch
5.1 Daily max in doubles fastnade åter igen på 80 kg 😦
5.2 Five additional doubles on 90% of 5.1.
5.3 Five additional singles on 90% of 5.1.

Morgonpass

15 MU

KB Orgie 16 kg

25 squat swings
25 clean & jerk left
25 clean & jerk right
10 forward/backward lunges left
10 forward/backward lunges right
50 hand to hand one arm swings
25 snatch left
25 snatch right
50 swings
Then with 2 KB 16 kg
25 dead lift
10 snatch
10 rack squat
10 clean & jerk

Time 18:14