Tisdags mys träning

Lite skivstång och lite gymnastik, mycket funkade bra, långt ifrån stressad idag så det fick ta den tid det skulle utan stress.

Strength

A: 'Clean and Jerk'

72.5kg x 3 reps x 2 sets

85kg x 2 reps x 1 sets

100kg x 2 reps x 1 sets

110kg x 1 reps x 1 sets

100kg x 2 reps x 1 sets

85kg x 2 reps x 1 sets

72.5kg x 3 reps x 1 sets

B: 'Snatch'

61kg x 3 reps x 1 sets

71kg x 3 reps x 1 sets

81kg x 2 reps x 1 sets

91kg x 1 reps x 1 sets

81kg x 2 reps x 1 sets

71kg x 3 reps x 1 sets

C: 'Clean pull'

105kg x 2 reps x 1 sets

117kg x 1 reps x 1 sets

130kg x 1 reps x 2 sets

105kg x 3 reps x 1 sets

91kg x 5 reps x 1 sets

Gymnastics

A. Wrist warmup

Turbo wrist warm up

B1. 3 x 8 – 10 reps One leg good morning

With a 10s hold on the last rep.

B2. 3 x 4 - 5 rounds Nixon shoulder complex

C1. 3 x 30s hold Handstand

With fingers touching the wall.

C2. 3 x 10 reps Cossack squats. 

Short rest between C1 and C2.

D1. 3 x 30 – 45s Handstand shoulder shifts

In a wallfacing position.

D2. 3 x 5 – 7 reps + 10s hold Split squats for mobility

Alternate between D1 and D2 with 30 – 60s rest in between and with movement quality in mind

E1. 3 x 8 - 10 reps Bent arm rotations into low bridge

E2. 3 x 6 reps Dragon squats. 

Rest between 30 – 60s between E1 and E2.

F1. 3 x 1 – 3 reps Shawarma hanging rotation

F2. 3 x 10 - 15 reps Four position lifts + 10s hold

Rest for 30 – 60s between F1 and F2.