Atarim

Strength (20min):

Press
0-1 month: practice sets of 5 with weight from elements

1-6 month:
3×5 (add 2.5 kg from last week)

6+ month
est 1RM press/squat/deadlift whatever hasnt been established yet

If already established perform
Press
1 x 5 x 75%
1 x 5 x 80%
1 x max x 85%
then

Metcon:
EMOM 12
even: 7 burpee pullup

Odd:
7 HSPU

 

 

Dizengoff

18:15 Skills – Kipping AND Bar muscle up

Strength:

5 sets of max deficit HSPU
then

Metcon

For time:
– 500m row
– 20 HSPU
– 50 DU
– 20 ring dips
– 20 Burpees
– 20 TTB

Post your results to the Whiteboard.