Strength:HSPU/Overhead press A) Strict Press 5*5*5RM B) Strict Press establish 5RM (If done perform 5*5*80% de-loading) C) Strict HSPU 5 sets of max reps. D) Same As C scale up to deficit if needed. MetCon: For time perform 30 HSPU 30 SDLHP 30 Ring Dips 30 KB Swings A) Push by ability: HSPU/Pike push ups/HRPU/Knee PU-12/8kg KB-Dips by ability B) HSPU by ability: HSPU/Pike Push ups-20/12kg kb-Bar dips/Bench dips C) 24/16kg (American swings) D) 32/24kg (American swings) D+) Strict HSPU-32/24kg kb American swings-strict ring dips
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. Skill:Kipping Pull ups MetCon: For quality 12 min EMOM 1 BMU 2 C2B Pull ups 3 Pull ups *Ask coach for scaling options
Strength: Overhead Press A) Strict Press 5*5*5RM B) Strict Press establish 5RM C+D) Push Press 5*1*95%, +2*80% 1RM MetCon:“40 years in the desert” In teams of 2 perform 20min AMRAP 10 S2OH 40/30kg 20 T2B 30 HRPU 40 Burpees
WOD 19/4/17
/in WOD /by cftaStrength: HSPU/Overhead press
A) Strict Press 5*5*5RM
B) Strict Press establish 5RM (If done perform 5*5*80% de-loading)
C) Strict HSPU 5 sets of max reps.
D) Same As C scale up to deficit if needed.
MetCon: For time perform
30 HSPU
30 SDLHP
30 Ring Dips
30 KB Swings
A) Push by ability: HSPU/Pike push ups/HRPU/Knee PU-12/8kg KB-Dips by ability
B) HSPU by ability: HSPU/Pike Push ups-20/12kg kb-Bar dips/Bench dips
C) 24/16kg (American swings)
D) 32/24kg (American swings)
D+) Strict HSPU-32/24kg kb American swings-strict ring dips
WOD 18/4/17
/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.
Skill: Kipping Pull ups
MetCon: For quality
12 min EMOM
1 BMU
2 C2B Pull ups
3 Pull ups
*Ask coach for scaling options
Olympic weightlifting:
WOD 17/4/17
/in WOD /by cftaStrength: Overhead Press
A) Strict Press 5*5*5RM
B) Strict Press establish 5RM
C+D) Push Press 5*1*95%, +2*80% 1RM
MetCon:“40 years in the desert” In teams of 2 perform
20min AMRAP
10 S2OH 40/30kg
20 T2B
30 HRPU
40 Burpees