Ny cykel

Slut på styrkecykel, nu ska det laddas inför Open 2018.

typiskt nog så han jag inte med dagens Conditioning ;)

Weightlifting

A: 'Snatch balance flow'
40kg x 3 reps x 5 sets

B: 'Snatch'
61kg x 3 reps x 1 sets
66kg x 3 reps x 1 sets
71kg x 2 reps x 1 sets
61kg x 2 reps x 2 sets

C: 'Snatch pull'
91kg x 5 reps x 3 sets
101kg x 2 reps x 2 sets


D: 'Back Squat'
120kg x 2 reps x 1 sets
130kg x 2 reps x 1 sets
136kg x 2 reps x 3 sets


Gymnastics

A1. False grip hang from the rings 15 - 30s x 2set


A2. Ring support top 15 - 30s x 2set

A3. Dip support bottom 5 – 15 s x 2set

B. One minute muscle up 1 rep x 2 - 3sets

Perform the slowest muscle up possible. Långsammast 40s upp och ned, behöver bli lite stabilare i "turn-over"

C1. Straddle rope climbs 1 – 2 reps x 4 sets, every fourth minute


C2. Pike pushups in the rings 2 – 4 reps x 4sets, Every fourth minute

Tempo 30x1 (4s down, 0 pause bottom, full speed up and 1s pause top).

Nya tag imorgon ;)