AM: 08-10
Frontsquat
2@85% x10 sæt
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
3050 |
28 |
12 |
160 |
160 |
0.1
~76.65
|
70
x
5 x
1
|
|
EFF
48%
INT 44% |
0.1
~104.55
|
100
x
3 x
1
|
|
EFF
65%
INT 63% |
0.8
~122.65
|
120
x
2 x
10
|
|
EFF
77%
INT 75% |
Dødløft
2@70% x10 sæt
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
3910 |
28 |
12 |
230 |
230 |
0.1
~76.65
|
70
x
5 x
1
|
|
EFF
33%
INT 30% |
0.1
~125.45
|
120
x
3 x
1
|
|
EFF
55%
INT 52% |
0.7
~163.55
|
160
x
2 x
10
|
|
EFF
71%
INT 70% |
EMOM
A1
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
2529.6 |
24 |
4 |
129.25 |
118 |
2+
~118.25
|
BW
+ 10
x
6 x
4
|
|
EFF
92%
INT 89% |
A2
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
2529.6 |
24 |
4 |
162.75 |
160 |
0.7
~118.25
|
BW
+ 10
x
6 x
4
|
|
EFF
73%
INT 66% |
WOD 11.30 med eleverne
Teams af 3 personer (TC: 25 min)
100 cal Echo Bike + 100 Dødløft
80 cal Echo Bike + 80 Frontsquat
60 cal Echo Bike + 60 Hang Power Cleans
40 cal Echo Bike + 40 S2OH
20 cal Echo Bike + 20 Clusters
Vægt: 60/42 kg
Score: 21.40ish med Camilla og Jesper - vi korte alle med 60 kg
PM: 16-18
MAIN TRAINING
(PRIORITY- This is always the main focus of the day)
A1: Squat clean
3 reps EMOM x 7 minutes @ 70%
2 reps EMOM x 7 minutes @ +5 to 10%
1 rep EMOM x 7 minutes @ + 5 to 10%
Notes: Start at roughly 70% of your squat clean ‘everyday’ max (not your all time best that you have hit 1 time 6 months ago) Keep the weight the same for all 7 sets. Increase to 75-80% for the double and then no more than 90% for the singles. You are not building to a max here and all reps should be done as ‘drop and go’ reps.
VOLUME |
REPS |
SETS |
BEST EFF |
BEST INT |
4285 |
45 |
22 |
144 |
144 |
0.1
~73.2
|
70
x
3 x
1
|
|
EFF
51%
INT 49% |
0.6
~94.1
|
90
x
3 x
7
|
|
EFF
65%
INT 63% |
0.5
~102.2
|
100
x
2 x
7
|
|
EFF
71%
INT 69% |
0.1
|
110
x
1 x
2
|
|
EFF
76%
INT 76% |
0.2
|
113
x
1 x
5
|
|
EFF
78%
INT 78% |
B: For Time:
50ft Barbell front rack lunge walk
40 Wall balls 20/14lbs to 10/9ft
30 Cal row
20 Hang power snatch 40 kg
10 Rope climbs
20 Hang power snatch 40 kg
30 Cal row
40 Wall balls 20/14lbs to 10/9ft
50ft Barbell front rack lunge walk
Time cap: 20 minutes
Score: 15:46