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8. FEB 2016: Morgen- og eftermiddagstræning

12 Feb

      

Morgen

  • Strict ring muscle-ups: 3-2-2-2-1 reps

5 x

  • 1-2 reps back activated C2B chin-ups
  • 5 strict HSPU progressions (belly facing, narrow)

5 x

  • 1 ring dip + 10 sec top hold (turn-out)
  • 5-10 ring rows

3 x

  • 10 V-ups to L-sit tuck hold
  • 5 strict T2B

4 x

  • 5 sechandstand hold to handstand walk to 10 sec handstand hold
  • 5 Cuban press
  • 5 Y-flys
  • 5 T-flys

Eftermiddag

Styrke

  • 3 position snatch (hip, above knees, floor): climbing i 10 sæt op til 49 kg
  • 3 x 3 snatch pulls @ 55 kg
  • 2 x 2 snatch pulls @ 60 kg
  • 2 x 1 snatch pulls @ 65 kg
  • Front squats (10 reps): 45-50-55 kg

WOD

7 min AMRAP:

3-6-9-12 etc reps:

  • C&J @ 40 kg
  • Push-ups

Result: 12 + 8 reps

Finisher

5 x

  • 30 sec front bridge hold +10 kg
  • 10 1-legged RDL @ 16 kg (10 reps each leg)
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