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*3*85 %3RM; then one set of ME BW Pull ups 4)10+ Pull ups: 6*5*85% 5RM; then one set of ME BW Pull ups. MetCon: Running “Jackie” 1k run 50 Thrusters 20/15kg 30 Pull ups
Strength: Squats A) Back Squat 5*5*5RM B) Back Squat 5*5*90%5RM. C) Front Squat Establish 3RM D) Power Snatch + Overhead Squat 5*1+2 (Add weight each set) MetCon: 10min AMRAP 10 SDLHP 8 Box jumps 60/50cm 10 Toes 2 bar 8 Burpee Broad jumps A) 16/12kg- box jumps by abilit -T2B by Ability. B) 24/20kg KB- K2E C+D 42.5/30kg D+) 60kg-touch&go unbroken box jumps-Strict toes 2 bar
WOD 16/4/17
/in WOD /by cftaStrength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift establish 5RM
C) Deadlift establish 3RM
D) Snatch Pull + Hang Snatch 6*2+1 (add weight each set)
Metcon: אחד מי יודע?
1 burpee
.
2 Pushup
1 burpee
.
3 situp
2 pushup
1 burpee
…
13 Double under
12 G- squat 12/16
11 Power clean 50/35
10 pistols
9 K2E
8 airsquat
7 KB swing 24/16
6 jump lunge
5 pullup
4 KB pushpress 12/8
3 situp
2 pushup
1 burpee
WOD 14/4/17
/in WOD /by Jake MillerStrength: 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*3*85 %3RM; then one set of ME BW Pull ups
4)10+ Pull ups:
6*5*85% 5RM; then one set of ME BW Pull ups.
MetCon: Running “Jackie”
1k run
50 Thrusters 20/15kg
30 Pull ups
WOD 13/4/17
/in WOD /by cftahttps://www.youtube.com/watch?v=bfALZBRe8HQ
Strength: Squats
A) Back Squat 5*5*5RM
B) Back Squat 5*5*90%5RM.
C) Front Squat Establish 3RM
D) Power Snatch + Overhead Squat 5*1+2 (Add weight each set)
MetCon: 10min AMRAP
10 SDLHP
8 Box jumps 60/50cm
10 Toes 2 bar
8 Burpee Broad jumps
A) 16/12kg- box jumps by abilit -T2B by Ability.
B) 24/20kg KB- K2E
C+D 42.5/30kg
D+) 60kg-touch&go unbroken box jumps-Strict toes 2 bar
Olympic Weightlifting: