Jun 2015

OLY 2015-06-09

“Fokus: Clean & Jerk Uppvärmning: – 10 Barbell Squat – 10 Barbell Squat 10S pause – 10 Press BN – 10 Barbell Row – 10 Squat Press Styrkeövning: – 3 x 5 HP Clean – OTM 10M HPC, HSC, FS Clean & Jerk 60%-75%-85%-75%-60% “

Jun 2015

OLY 2015-06-07

“Fokus: Clean & Jerk A: 1x – 10 Barbell Squat – 10 Barbell Squat 10S pause – 10 Press BN – 10 Barbell Row – 10 Squat Press 2x Throrax spine stretch 45 sec Shoulder pass through 10 B: 5 x Clean complex: Power Clean, Front Squat Hang Power Clean Front Squat C: Clean & Jerk 60%-75%-85%-75%-60% “

Jun 2015

OLY 2015-06-02

“Fokus: Clean & Jerk A: 1x – 10 Barbell Squat – 10 Barbell Squat 10S pause – 10 Press BN – 10 Barbell Row – 10 Squat Press 2x Throrax spine stretch 45 sec Shoulder pass through 10 B: 5 x Clean complex: Power Clean, Front Squat Hang Power Clean Front Squat C: Clean & Jerk 60%-75%-85%-75%-60% “

May 2015

OLY 2015-05-31

“Fokus: Clean & Jerk Uppvärmning: – 10 Barbell Squat – 10 Barbell Squat 10S pause – 10 Press BN – 10 Barbell Row – 10 Squat Press Styrkeövning: 3 x 15 Power Clean 3 x 5 Split Jerk 3 x 3 Hang Clean Squat Clean & Jerk 60%-75%-85%-75%-60% “

May 2015

OLY 2015-05-26

“Fokus: Clean & Jerk Uppvärmning: – 10 Barbell Squat – 10 Barbell Squat 10S pause – 10 Press BN – 10 Barbell Row – 10 Squat Press Styrkeövning: 3 x 15 Power Clean 3 x 5 Split Jerk 3 x 3 Hang Clean Squat Clean & Jerk 60%-75%-85%-75%-60% “

May 2015

OLY 2015-05-24

“Fokus: Snatch Uppvärmning: – 10 Barbell Squat – 10 Barbell Squat 10S pause – 10 Press BN – 10 Barbell Row – 10 Sotch Press Styrkeövning: 3 x 5 Power Snatch 3 x 5 Tall Snatch 3 x 5 Power Snatch Squat Snatch 60%-75%-85%-75%-60% “

May 2015

WOD 2015-05-20

“Fokus: Weightlifting Dag i cykel: 7 Uppvärmning: 3x – Airsquat 15 – Burpees 10 – Mt climbers 20 Kunskap/ Styrkeövning: 10 min 5-5-3-3-3 Deadlift WOD a,b a) 4min e 20s 6 PC 60/40kg 10 DL 8 BUrpees 1min rest b) 7 min FS 6 Splitjump 10 FS 6 HR Burpees 10”