Strength: HSPU/Overhead press A) Strict Press 5*5*5RM B) Strict Press 5*5*90% 5RM (Deloading) C) Strict HSPU 5 sets of max reps. D) Same As C scale up to deficit if needed. Tech:Clean & Jerk MetCon: “Grace” 30 reps of 60/42.5kg Clean & Jerk *Monster challenge “Double Grace”
WOD 12/4/17
/in WOD /by cftahttps://www.youtube.com/watch?v=bfALZBRe8HQ
Strength: HSPU/Overhead press
A) Strict Press 5*5*5RM
B) Strict Press 5*5*90% 5RM (Deloading)
C) Strict HSPU 5 sets of max reps.
D) Same As C scale up to deficit if needed.
Tech: Clean & Jerk
MetCon: “Grace”
30 reps of 60/42.5kg Clean & Jerk
*Monster challenge “Double Grace”
WOD 11/4/17
/in WOD /by Jake Millerhttps://www.youtube.com/watch?v=bfALZBRe8HQ
Metcon: “מעבדות לחירות”
4 rounds for time:
400m run
25 Kettle Bell Swings
25 Box Jumps
25 Kettle Bell G2OH 20/10KG
25 Sit Ups
WOD 10/4/17
/in WOD /by Jake Millerhttps://www.youtube.com/watch?v=bfALZBRe8HQ
Strength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift 5*5*90% 5RM
C) Combo Pull (sumo vs. conventional) 6*2+2 ( add weight each set to heavy double)
D) Snatch Pull+ Hang Snatch Pull (use straps !!!) 6*1+4*85% Snatch
MetCon:
ביד חזקה ובזרוע נטויה
In teams of 2 (I go, You go)
100 push press (40/25KG)
80 pull ups
60 ring dips
40 pull ups
20 push ups
50 wall balls
*ask coach for scaling options, be responsible, this is high volume for the arms