Strength:HSPU/Overhead Press A) Strict Press 5*5*5RM B) Establish 5RM, If done perform: Strict Press 5*5*80% 5RM (Deloading) C) Strict HSPU 5 sets of max reps. D) Same As C, but scale up to deficit if needed. Tech:Power Clean practice MetCon: 12min AMRAP 9 Power Cleans 7 Thrusters 5 Push Press A) Ask coach for specific instructions. B) 30/20kg C) 42.5kg/30kg D) 60/42.5kg D+)80/50kg
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*80%3RM; then one set of ME BW Pull ups 4)10+ Pull ups: 6*5*80% 5RM; then one set of ME BW Pull ups. MetCon: In teams of 2 perform for time 400m Partner Run 60 Cal Row 50 KB Swings 24/16kg 40 Burpees 30 Toes 2 Bar (K2E/ Vups) 400 m Partner Run
WOD 5/4/17
/in WOD /by cftahttps://www.youtube.com/watch?v=bfALZBRe8HQ&feature=youtu.be
Strength: HSPU/Overhead Press
A) Strict Press 5*5*5RM
B) Establish 5RM, If done perform:
Strict Press 5*5*80% 5RM (Deloading)
C) Strict HSPU 5 sets of max reps.
D) Same As C, but scale up to deficit if needed.
Tech: Power Clean practice
MetCon: 12min AMRAP
9 Power Cleans
7 Thrusters
5 Push Press
A) Ask coach for specific instructions.
B) 30/20kg
C) 42.5kg/30kg
D) 60/42.5kg
D+)80/50kg
WOD 4/4/17
/in WOD /by Jake Millerhttps://www.youtube.com/watch?v=bfALZBRe8HQ&feature=youtu.be
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*80%3RM; then one set of ME BW Pull ups
4)10+ Pull ups:
6*5*80% 5RM; then one set of ME BW Pull ups.
MetCon: In teams of 2 perform for time
400m Partner Run
60 Cal Row
50 KB Swings 24/16kg
40 Burpees
30 Toes 2 Bar (K2E/ Vups)
400 m Partner Run
WOD 3/4/17
/in WOD /by Jake MillerStrength: Barbell Pull
A) Deadlift 5*5*5RM
B) Establish 5RM Deadlift.
C) Sumo Deadlift 5*3*90% 3RM
D) Snatch High Pulls (Klokov Pulls) 5*3*85-90% Snatch (Use straps)
MetCon: “Charlotte:
21-15-9 reps of
Overhead Squat
Sumo DL High Pulls
Rx’d 42.5/30kg
*Ask coach for scaling options.