WOD

Programming Weightlifting Week 42

16-10-18 Dinsdag Front squat + split Jerk 2+2 4x Romanian Deadlift +GHD sit ups 8+10   18-10-18 Donderdag Power Snatch laag blok x3 5x Snatch press + OH squat 3+3 Advanced: Power clean + hang power clean onder knie 60% 3x 1+2 70% 3x 1+1…

Programming Strength Week 42

Maandag 15 Oktober 2018 Push press 6 x 12 RPE 7 Legless rope climb 3 x 4 L-sit hold 3 x 20sec Woensdag 17 Oktober 2018 Strict chest to bar pull up 6 x 12 RPE 7 Bulgarian split squat 3 x 12 per leg…

Programming WOD Week 42

15.10.2018 – Monday Skill development and drills: Turkish get up technique Farmer’s carry warm up WOD: A) 5 x 10m farmer’s carry Heavy as possible without stopping B) 5 x 2 per arm Turkish get up Heavy as possible with great technique   16.10.2018 –…

Programming Weightlifting Week 41

Dinsdag 09-10-18  Snatch Pull + hang snatch onder knie 2+3 Bar row+  Single arm DB/KB row   Donderdag 11-10-18  Power Clean laag blokx3 Back squat 5×5 Advanced: Clean van laag blok 65% 3×3 70% 3×2 Clean pull van laag blok 70% x4 80% 3×4 90%…

Programming Strength Class Week 41

Maandag 8 Oktober 2018 Strict chest to bar pull up 6 x 12 RPE 6 Front squat 3 x 12 RPE 6 Hollow hold 3 x 40sec Woensdag 10 Oktober 2018 Back squat 6 x 12 RPE 7 Double KB press 3 x 12 RPE…

Programming WOD Week 41

8.10.2018 – Monday Skill development and drills: Kipping/butterfly pull up practice Bar muscle up development Shoulder stability drills – 10min WOD: 15min EMOM: 3 Pull ups 2 Chest to bar pull ups 1 Bar muscle up Rx+ = weight vest (9/6kg). Gymnastic rock stars only!!!…

Programming Weightlifting Week 40

Dinsdag 02-10-18  Hang Power Clean x3 5x Front squat  +  Bar squat Jumps (lege halter) x 3+12   Donderdag 04-10-18  Push press + power Jerk 2+3 4-5x Snatch Press + Single arm DB/KB press 5+8/8   Advanced: Hang snatch onder knie + hang snatch boven…

Programming Strength Classes Week 40

Maandag 1 Oktober 2018 Back squat 6 x 12 RPE 6 Strict dip 3 x 12 RPE 6 GHD sit up 3 x 12 Woensdag 3 Oktober 2018 Push press 6 x 12 RPE 6 Bent over row 3 x 12 RPE 6 Hanging tuck…

Programming WOD Week 40

1.10.2018 – Monday Skill development and drills: Basic warm up and squat mobility WOD: 3 Sets for max reps/calories: Tabata assault bike calories Tabata wall balls (9/6kg)   2.10.2018 – Tuesday Skill development and drills: Overhead mobility and stability warm up 5 x 5 max…

Programming Weightlifting Week 39

Dinsdag 25-09-2018  Sntach deadlift- snatch pull- power snatch 2+2+2 Press/Row   Donderdag 27-09-2018  Clean deadlift – clean pull- power clean Front squats 5×3 Advanced: BIG THURSDAY 15 min Warming up Snatch 1RM 20 min Clean en jerk 1 RM 20 min

Programming Strength Classes Week 39

Monday 24 September 2018 Deadlift Test 1RM Goblet squats 3 x 8 RPE 8 Air squats 3 x ME Wednesday 26 September 2018 Shoulder press Test 1RM Good morning 3 x 8 RPE 8 GHD hip extension 3 x ME

Programming WOD Week 39

24.9.2018 – Monday Skill development and drills: 10min shoulder strength and stability drills 10min sprinting drills WOD: “Coffland” 6min hang hold Every drop from the bar: 800m run 30 Push ups   25.9.2018 – Tuesday Skill development and drills: Front squat mobility Rowing sprint start…