nygaard20 Posted May 8, 2013 Author Report Share Posted May 8, 2013 7.5.2013 - uge 6 dag 2Snatch - hofte knæ40 40 50 50 55 55 60 60 6010 power snatch på tid - 1: 58minHar stadig ondt i albuen så stoppede her.8.5.2013 - uge 6 dag 3Clean fra box3 3 3 2 2 2 1 1 1 - 90 90 90 100 100 100 105 105 105kgOn the minuteLige, 4 power clean fra box 80kg + 20 DUUlige, 15 push ups(HR)Dødløft5 5 4 4 3 3 2 2 1 1 - 100 110 120 130 140 150 160 170 180 190kgAssistance - On the minuteLige, 10 KB-swings 40kgUlige, 10 double russian swings 2x20kgCore WOD - 2 runder, rest 1min20 reverse hypers 70kg, 25 GHD sit ups, 45 sek handstand holds Quote Link to comment Share on other sites More sharing options...
nygaard20 Posted May 9, 2013 Author Report Share Posted May 9, 2013 (edited) 9.5.2013 - uge 6 dag 4Smal bænk5 5 5 3 3 3 1 1 1 - 110 110 110 115 115 115 120 120 120kgAssistance - Bent over rows6 6 6 6 6 - 100 100 100 100 100kgTung MetCon - 3 runder på tid, med 10kg vægt vest450m løb, 21 strict pull ups, 21 push ups450m løb, 15 strict pull ups, 15 push ups450m løb, 9 pull ups, 9 push upsTiden blev: 9: 21minAnaerob tærskel træning - 5 runder på tid, rest 1:115m prowler 60kg, 7 strict HSPU, 15m prowler 60kg, 10 ring rowsSkills WOD - 3 runder for kvalitet5m handstand walk, 30 DU, 30 ring L-sit Edited May 9, 2013 by nygaard20 Quote Link to comment Share on other sites More sharing options...
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