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 Pull ups. MetCon: ½ “Kelly” 5RFT 200m run 15 Box jumps 60/50cm 15 Wall balls 20/12lb
WOD 23/4/17
/in WOD /by Maayan MoskowStrength: Overhead Press
A) Strict Press 5*5*5RM
B) Strict Press 5*5*90% 5RM
C+D) Establish 1 RM Push Press
MetCon:
1K run
20 G2OH 60/42.5kg
40 Burpees
20 Ring MU
40 Burpees
*Ask coach for scaling options.
WOD 21/4/17
/in WOD /by cftaStrength: 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 Pull ups.
MetCon: ½ “Kelly”
5RFT
200m run
15 Box jumps 60/50cm
15 Wall balls 20/12lb
WOD 20/4/17
/in WOD /by cftaStrength: 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
D) 60/42.5kg
D+) 90/55kg-Strict RMU
Olympic Weightlifting: