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Strength: Squats A) Back Squat 5*5*5EW B) Back Squat Establish 5RM C+D) Front Squat establish 5RM. E) Squat Clean+ Front Squat 5*1+1*95% 1RM Clean MetCon: “OPEN 13.4” As Many Reps as Possible in 7 minutes 3 Clean-and-Jerks (60/42.5 kg) 3 Toes-to-Bars 6 Clean-and-Jerks (60/42.5kg) 6 Toes-to-Bars 9 Clean-and-Jerks (60/42.5kg ) 9 Toes-to-Bars 12 Clean-and-Jerks […]
Strength: Press A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps MetCon: Partner “Double Grace” In teams of 2 perform 60 clean&jerks for time 60/42.5kg P1- Work P2- Rest *Ask coach for modifications.
Skill: Handstand Practice. MetCon: In teams of 2: Perform 25min AMRAP of: P1-Handstand hold (plang hold) P2- 30 DU/SU Olympic weightlifting WOD 27/6: Clean & Jerk 30 min find 1 RM Establish Max height Box jump Snatch pull 5x3x100% Back squat 5x3x85%
Skill: HandStand Practice/Turkish get ups MetCon: 30min AMRAP 6 TGU 12 Burpees 24 Lunges A) 12/8kg B) 16/12kg C) 20/16kg D) 24/20kg D+) 32/24 Olympic weightlifting WOD 6/6: Clean + Jerk 2×2+2×75% 2×2+1×85% 2×1+1×90% Power clean + Pushpress 6×1+3×60-70% Snatch pull 5x5x90% Back squat 5x3x80%
Strength: Squats A) Back Squat 5*5*5RM B) Back Squat 5*5*90%5RM C) Front Squat Establish 3RM D) Snatch establish 1RM (if done on Monday perform 6*2*70%1RM) MetCon: 5RFT 8 SDLHP 10 Toes 2 Bar 12 Box Jumps A) 16/12kg- T2B by ability- step ups B) 24/16kg-K2E-60/50cm C) 32/20kg-T2B-60/50cm D) 42,5kg/30kf-T2B-60/50kg D+) 60/42.5kg-Strict T2B-70/60kg Olympic Weightlifting: Snatch […]
Strength: Pull Ups test 1+2) Establish max reps pull ups. 3) Establish 3RM Pull ups, rest as needed then perform set of ME BW Pull ups 4) Establish 5RM Pull ups, rest as needed then perform set of ME BW Pull ups. MetCon: 3RFT 5 Hang power cleans 7 Pull ups 9 Burpees A) Ask […]
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 […]
https://www.youtube.com/watch?v=bfALZBRe8HQ Strength: HSPU/Overhead press A) Strict Press 5*5*5RM B) Strict Press 5*5*90% 5RM (Deloading) C) Strict HSPU 5 sets of max reps. D) Same As C scale up to deficit if needed. Tech: Clean & Jerk MetCon: “Grace” 30 reps of 60/42.5kg Clean & Jerk *Monster challenge “Double Grace”
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 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% […]