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: establish 3RM 4)10+ Pull ups: establish 5RM MetCon: In teams of 2 complete 20min AMRAP 20 Ring Rows (scale up to parallel rows if needed) 30 KB Swings 24/16kg 40 Prisoner Lunges *Ask coach for scaling options. Olympic Weightlifting:
Strength: Barbell Pull A) Deadlift 5*5*5RM B) Deadlift 5*5*90% 5RM C) Sumo Deadlift: Establish 3RM Sumo Deadlift D) Snatch Grip Deadlift 5*5*110% Snatch MetCon: For Quality 12-9-6-3-1 Reps of Power Clean Strict Toes 2 Bar Burpee OTB A) SDLHP*2 12/8kg- V ups B) 40/25kg-Strict K2E C) 60/35kg D) 70/45kg
WOD 29/3/17
/in WOD /by Maayan MoskowStrength:
HSPU/Overhead Press
A) Strict Press 5×5 5Rm
B) Strict Press 5×5 80% 5RM (Deloading)
C) Strict HSPU 5 sets of max reps
D) Same as C scale up to deficit if needed
Metcon:
“1/2 Cindy”
10 min AMRAP
5 pull ups
10 Push Ups
15 air squats
beast Mode:
5 c2b Pull Ups
10 Ring Dips
15 goblet squats (16/10kg)
WOD 28/3/17
/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: establish 3RM
4)10+ Pull ups: establish 5RM
MetCon: In teams of 2 complete 20min AMRAP
20 Ring Rows (scale up to parallel rows if needed)
30 KB Swings 24/16kg
40 Prisoner Lunges
*Ask coach for scaling options.
Olympic Weightlifting:
WOD 27/3/17
/in WOD /by Jake MillerStrength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift 5*5*90% 5RM
C) Sumo Deadlift: Establish 3RM Sumo Deadlift
D) Snatch Grip Deadlift 5*5*110% Snatch
MetCon: For Quality
12-9-6-3-1 Reps of
Power Clean
Strict Toes 2 Bar
Burpee OTB
A) SDLHP*2 12/8kg- V ups
B) 40/25kg-Strict K2E
C) 60/35kg
D) 70/45kg