Strength: Overhead Press A) Strict Press 5*5*5RM. B) Strict Press 5*5*90% 5RM C+D) Push Press 5*5*90% 5RM. MetCon: 21-15-9-6-3 reps of Push Ups Pull Ups Sit ups A) HRPU-J. pull ups B) Pike Push Ups-Pull ups by ability-10/5kg straight leg sit ups C) HSPU-Pull ups- 15/10kg s leg sit ups D) 25/10kg bumper plates Deficit HSPU- c2b Pull ups- 20/15 kg S leg sit ups
Strength: Squats A) Back Squat 5*5*5RM B+) Back Squat establish 5RM. MetCon: For time 1k run then 5RFT 20 Walking Lunges 15 Air Squats 10 KB Swings 32/24 kg Ask coach for scaling options
Olympic weightlifting WOD 15/6:
Clean complex: Clean first pull + Clean pull + Hang clean + Front squat + Jerk. 1 rep of each movement, start at 60% of max C&J, add weight each set untill failure
WOD 18/6/17
/in WOD /by Maayan MoskowOverhead Press
A) Strict Press 5*5*5RM.
B) Strict Press 5*5*90% 5RM
C+D) Push Press 5*5*90% 5RM.
MetCon: 21-15-9-6-3 reps of
Push Ups
Pull Ups
Sit ups
A) HRPU-J. pull ups
B) Pike Push Ups-Pull ups by ability-10/5kg straight leg sit ups
C) HSPU-Pull ups- 15/10kg s leg sit ups
D) 25/10kg bumper plates Deficit HSPU- c2b Pull ups- 20/15 kg S leg sit ups
WOD 16/6/17
/in WOD /by Maayan Moskow20min E2MOM
Power snatch+hang snatch+2OHS
*Add weight each set.
MetCon: 15-10-5 reps of
Squat Snatch
SDLHP
*Rx’d 45/30kg
**Ask coach for scaling options.
WOD 15/6/17
/in WOD /by Maayan MoskowStrength: Squats
A) Back Squat 5*5*5RM
B+) Back Squat establish 5RM.
MetCon: For time
1k run
then 5RFT
20 Walking Lunges
15 Air Squats
10 KB Swings 32/24 kg
Ask coach for scaling options
Olympic weightlifting WOD 15/6: