Atarim

 
strength:
shoulder press/pushpress
0-1: strict shoulder press – 5×5 with weight from elements
1-6: Pushpress – 5×5 add 2.5kg from last week
6+: Pushpress deload week:
1x5x60% / 1x5x65% / 1x5x70%

 
Metcon:
21-15-9
HSPU
HPC 60/4

 

 

Dizengoff

 
strength:
shoulder press/pushpress
0-1: strict shoulder press – 5×5 with weight from elements
1-6: Pushpress – 5×5 add 2.5kg from last week
6+: Pushpress deload week:
1x5x60% / 1x5x65% / 1x5x70%

 
Metcon:
for time:
800m row
30 sandbag thruster 15/10
30 pullup
30 burpee

 

 

Intermediate
Independent part: Hams+glute+lower bar mobility.
Deadlift 5×70% 3×80%
2×85%
2×90%

Back squat 5x10x60%

Class: 19:00 at Atarim
Power clean practice 15 min.

MetCon: 7 min AMRAP:
6 power cleans 60/40 kg.
9 Burpee
12 Pistols

Post your scores to the Whiteboard.