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Strength: Squats A) Back Squat 5*5*5RM B) Back Squat Establish 5RM. C) Front Squat 5*3*90% 3RM D) Back Squat + snatch grip BTN Jerk+OHS 6*2+1+2 (Add weight each set) Tech: Squat Cleans MetCon: 10min AMRAP 3 Squat Cleans 5 RMU A) G Squats*2 16/12 kg- J. close grip chin ups. B) 30/20kg-MU by ability C) 50/35kg […]
Strength: Strict Pull ups by ability. 1) 0-1 Pull ups: 5 sets of ME partial ROM pull ups 2) 1-5 Pull ups: 5 sets of max reps 3) 5-10 Pull ups can be done: 7*2*95 %3RM; then one set of ME BW Pull ups 4)10+ Pull ups: 6*3*95% 5RM; then one set of ME BW […]
https://www.youtube.com/watch?v=bfALZBRe8HQ Strength: Squats A) Back Squat 5*5*5RM B) Back Squat 5*5*90%5RM. C) Front Squat Establish 3RM D) Power Snatch + Overhead Squat 5*1+2 (Add weight each set) MetCon: 10min AMRAP 10 SDLHP 8 Box jumps 60/50cm 10 Toes 2 bar 8 Burpee Broad jumps A) 16/12kg- box jumps by abilit -T2B by Ability. B) 24/20kg KB- […]
https://www.youtube.com/watch?v=bfALZBRe8HQ&feature=youtu.be Strength: Squats A) Back Squat 5*5*5RM B) Back Squat Establish 5RM. C) Front Squat 5*3*90% 3RM D) Overhead Squat 2-2-2-2-2-2 MetCon: In Teams of 3 Perform for reps 20min OF P1- 200m suitcase carry AHAP P2+P3: I go you go Walking Lunges Olympic Weightlifting: 1. Hang Clean 3x3x75% 3x2x85% 2. Clean & Jerk 4x3x75% 2x2x80% 3. Snatch Pull with pause […]
Strength: Squats A) Back Squat 5*5*5RM B) Back Squat 5*5*90% 5RM C) Front Squat Establish 3RM D) Snatch Balance 2-2-2-2-2-2 (add weight each set) MetCon: 5 Rounds for time 9 Thrusters 9 Box jumps A) G.Squats+Step Ups/Box Jumps by ability B) 30/20kg-60/50 cm (step ups included) C) 42.5/30kg-60/50cm D) 50/40kg- 70/60cm
Strength: Squats A) Back Squat 5*5*5RM B) Back Squat find 5RM C+D) Front Squat 2-2-2-2-2-2 MetCon: 3-6-9-6-3 reps of Bar Muscle Ups Squat Cleans A) Ask coach for specific instructions B) C2B Pull ups/Jumping Pull ups*2-30/20kg C) Bar Mu by ability- 50/35 kg D) BMU- 70/45kg Olympic Weightlifting: Snatch 2x3x70% / 2x2x80%/ 2x1x855 / 1x1x90% […]
Strength/Skill: Strict Pull Ups/Bar Muscle Ups by coach prescription MetCon: 20 min AMRAP 3 Bar MU 6 One legged squats 9 KB Swings (A) 32/24kg *Ask coach for scaling options Olympic weightlifting: Out of breath Snatch: 25 min to work up to heavy single. (Perform 5 burpees before each set.) Power snatch 4x8x50-60% Front […]
Strength: Squats A) Back Squat 5*5*5RM B) Front Squat 3-3-2-2-1-1 C+D) Overhead Squat 3-3-2-2-1-1 Metcon: For time: 3-6-9-6-3 Reps Of Snatch Triple Unders Rx’d 60/35kg *ask coach for scaling options. Olympic weightlifting: TNG Power Snatch 4x8x50-60% Overhead Squat work up to 1RM Clean pull 3x3x100% / 3x2x115% Front squat 3x3x75% / 3x2x85%
Skill: Turkish Get up MetCon: 10 RFT 3 Burpee RMU 6 TGU A) Ask coach for specific instructions B) MU By ability- 16/12kg TGU C) RMU/BMU– 24/16kg D) 32/20kg Olympic Weightlifting: Power Clean+Push Jerk: 2x(3+3)x70% / 2x(2+2)x75% / 3x(1+1)x80% Snatch pull: 8x3x100 Front squat+Backsquat: 3x(7+13)x60% (of 1RM Backsquat)
Strength: Back Squat 10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure) MetCon: 3 RFT 400m run 21 Air Sqats 12 Box Jumps 60/50cm *Ask coach for scaling options. ———– Olympic weightlifting 20 min work up to 3 RM snatch Snatch complex: SN high pull + muscle snatch […]