GRUPPASSENS WODS

A1/ Snatch Grip Behind Neck Press

• 5 reps x 3 set

A2/ Handstand Hold + Pulses

• 30-40s x 3 set

B1/ s.a oh db walking lunges

• 8-10m x 3 set

B2/ Scapula Active Hold

• 10-20s x 3 set

C1/ Lateral Raises

• 10 reps x 3 set

C2/ Frontal Raises

• 10 reps x 3 set

C3/ Bent Over Lateral Raises

• 10 reps x 3 set

D1/ Dual kb Oh walk

• 20m x 3 set

D2/ Ring Support Hold

• 20-30s x 3 set

A/ Clean & Jerk

• ca 65%

E30s x 30 (15 min)

• Alternera mellan: Squat Clean + Power Jerk / Power Clean + Split Jerk

E5M x 5

• 8 Paused Deadlift (65% 1-2 sek paus under knäet)
• 10 - 12 Kb swing
• 3 -5 Nordic Hamstring/Razor curl i GHD
• 20-30s Barbell Front Rack Hold ( Tyngre än 100% Front Squat)

Warm up:

Face pull + Band Aparts

• 15-20reps x 2-3 set

A1/ CGBP

• 5reps x 3 set @ 80% RPE 8

A2/ T-bar Row

• 8-10reps x 3 set RPE 8

B1/ Strict Press

• 10 reps x 3 set @ 65% RPE 6-7

B2/ Wide Grip Pull Up

• Max x 3 set // 1-2 reps från failure

C1/Landmine Meadows Row

• 8-10/arm x 3 set

C2/ Hang Muscle Snatch

• 3 reps x 3 set // Explosiv - fokus teknik, inte vikt

D1/ s.a kb press

• 6/arm x 3 set

D2/ Crusifix Swing

• 8-10 reps x 3 set

A1/ Snatch Grip Deadlift

• 5reps x 4set RPE 6-7 // Bygg vikt över set

B/ Block snatch

• 1 reps x 4 set RPE7-8

B/ Back Squat

• Bygg upp vikt till arbetsvikt 65% av 1RM

E6M x 5

• 10 reps Back Squat 65%
• 10 reps Loaded Box Step up
• 5/5 Loaded (db/kb) Bulgarian Split Squat
• 3-4 Explosive Broad Jump

• 2-3 sek Excentrisk Fas
• Explosivt i Koncentrisk