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WOD

Programming U1 Lite Week 47

Tuesday 20.11 Focus: Air Squat Front Squat Row Technique EMOM 16 min: Min 1: 10 Front Squats 22/12kg Min 2: 10 kcal Row Finisher: 100 Hollow Rocks / Tuck Ups. Wednesday 21.11 Focus: Hollow / Arch Position Goblet Squat Row Technique AFAP (As Fast As…

Programming U1 Strongman Week 47

Saturday 24.11.2018 Event 1: 2 attempts at max distance Yoke carry Description Load up 2x bodyweight (Rx), 1.5x BW (intermediate) or BW (beginner) yoke. Carry it as many times up and down the track as possible in 60sec. DO NOT attempt to turn with the…

Programming U1 Weightlifting Week 47

Tuesday 20-11-18  Snatchx3 5x Single leg romanian deadlift + hoge box jumps 8/8+8   Thursday 22-11-18  Clean + jerk/ push press/press  x3+3/2/1 Deadlift 5×3 Advanced: Def power snatch +  overhead squat 50% 2+2 60% 2+2 70% 3x 1+2 Def snatch pull met 2 x pauze…

Programming U1 Powerlifting Week 47

Monday 19 November 2018 Back squat 8 x 6 RPE 8 Bench press 6 x 14 RPE 7 Tuesday 20 November 2018 Deadlift 8 x 6 RPE 8 Russian twist 3 x 20 RPE 6 Wednesday 21 November 2018 Back squat 6 x 14 RPE…

Programming WOD Week 47

19.11.2018 – Monday Skill development and drills: Pistol mobility and technique Chest to bar – kipping and butterfly practice WOD: 42-30-18 Alternating pistol squats 21-15-9 Chest to bar pull ups   20.11.2018 – Tuesday Skill development and drills: Ring MU technique practice Power clean hip…

Programming U1 Lite Week 46

Wednesday 14.11 Focus: General Core Movements KB Swing Deadlift 16 min EMOM: Min 1: 15 Deadlifts Min 2: 15 Kettlebell Swings RUSSIAN Min 3: 30 sec. PLANK HOLD Min 4: Rest Thursday 15.11 Focus: Wall Balls Burpees KB SDHP 15-12-9-6-3 of: Burpees Wall Balls KB…

Programming U1 Strongman Week 46

Saturday 17.11.2018 Event 1: 2 attempts at fastest time Loading race Event 2: 2 attempts at max reps Fat bar shoulder to overhead

Programming U1 Powerlifting Week 46

Monday 12 November 2018 Back squat 8 x 8 RPE 8 Bench press 6 x 16 RPE 6 Tuesday 13 November 2018 Deadlift 8 x 8 RPE 8 Horizontal GHD hold 3 x 30sec Wednesday 14 November 2018 Back squat 6 x 16 RPE 6…

Programming U1 Weightlifting Week 46

13-11-18 DI Clean Pull + hang clean pull onder knie 2+3 Back squat 5×3   15-11-18 DO Push Jerk x5 Front Squat 5×3 Advanced: power clean + hang power clean onder knie + push press 60% 3x 1+1+2 70% 5x 1+1+1 Snatch balance 80% 3×3…

Programming WOD Week 46

12.11.2018 – Monday Skill development and drills: Clean and jerk technique and mobility WOD: Every 30sec for 12min: 1 Clean pull + 1 hang clean + 1 jerk Rx = 70/47.5kg Rest 3min Every 30sec for 12min 3 Clusters Rx = 60/40kg   13.11.2018 –…

Programming U1 Lite Week 45

Wednesday 7 November 2018 Focus: Med Ball Clean Burpees AMRAP 14 min of: Medicine Ball Cleans 20/14lbs Burpees 3-3-6-6-9-9-12-12-15-15-etc. Add 3 reps each round Thursday 8 November 2018 Focus: Single Unders / Double Unders Push Press EMOM for 15 min: Min 1: 45sec Double unders…

Programming U1 Strongman Week 45

Saturday 10.11.2018 Event 1: 2 Attempts at fastest time Arm over arm pull Event 2: 2 Attempts at fastest time Carry and drag