(deloading week, work on technical aspects, ask coach for specific instructions) Tempo 4-1-4 deadlift (sumo or conventional, competitive style) eccentric accent . 3-3-3-3-3-3 MetCon: 21-15-9-15-21 Box Jumps 60/50 cm Goblet Squats 32/24kg *Ask coach for scaling options.
WOD 3/1/17
/in WOD /by Jake MillerALL CLASSES AT ATARIM!!!
Establish 5k run
Cashout: mobility drills for deadlift & bench press
WOD 2/1/18
/in WOD /by Jake MillerSkill: “False grip”
Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
5) One arm chinup 5xMax per side
MetCon: 16min AMRAP
7 False Grip ring Pull ups
9 KB Swings AHAP (has to be done unbroken)
Olympic weightlifting WOD:
WOD 2/1/17
/in WOD /by Jake Miller(deloading week, work on technical aspects, ask coach for specific instructions)
Tempo 4-1-4 deadlift (sumo or conventional, competitive style) eccentric accent .
3-3-3-3-3-3
MetCon: 21-15-9-15-21
Box Jumps 60/50 cm
Goblet Squats 32/24kg
*Ask coach for scaling options.