Styrke cykel sista veckan

Sista veckan på en styrkecykel innan det börjar bli dags att ladda inför Crossfit Games Open.

 

 

Barbell Strength:

 

Dagens syfte med skivstångenär att få kroppen lite mer redo inför fredagens max lyft.

 

Snatch

71 x 2 reps x 1 sets
76 x 2 reps x 1 sets
81 x 2 reps x 1 sets
86 x 1 reps x 3 sets

 

 

Clean and jerk

 

85 x 2 reps x 1 sets
90 x 2 reps x 1 sets
96 x 2 reps x 1 sets
101 x 1 reps x 3 sets

 

Clean Pull

117 x 2 reps x 3 sets

 

Backsquat

120 x 2 reps x 1 sets
130 x 2 reps x 1 sets
150 x 2 reps x 1 sets

 

Gymnastics

 

A1. False grip ring row 6 - 8 reps x 2set

Tempo 20x1.

A2. Ring Support x 2set

6s – 20s at Ring support top with 4s excentric to Ring support bottom 6 – 20s.

Rest for 30s between exercises 

B. Strict ring muscle-ups 4 rep x 5 set

Controlled tempo.

Rest 120s between set 

C1. Perfect pullups 4 reps x 2sets

Tempo 30X1.

C2. Bar Dip

Alt 1. Bar dip on horizontal bar 7 reps x 3sets

Tempo 30x1.

 

Rest for 90s between the exercises.