Strength:Deadlift A) Deadlift 5*5 with weight from elements. B) Establish new 5RM deadlift. C+D) Combo deadlift: Sumo + conventional (3+3)-(2+2)-(1+1)-(1+1)-(1+1) (add weight each set) MetCon: 15-10-5 reps of Squat clean Burpeebox Jumps A) G-Squats*2-Burpee B) 30/20kg-60/50cm C) 50/35kg-60/50cm D) 70/42.5kg-70/60 cm
WOD 14/12/16
/in WOD /by Jake MillerStrength: Bench Press
A+B) Establish 5 RM Bench Press. (if done on sunday perform 5*5*80% 5RM)
C+D) Establish 3RM Bench Press (If done on sunday perform 6*3*80% 3RM)
MetCon: 12 min AMRAP.
5 HSPU
10 Power Cleans
15 Toes 2 Bar
A) Ask coach for specific options.
B) Pike PU-30/20kg-K2E
C) 45/30kg
D) Strict HSPU-60/42.5kg
WOD 13/12/16
/in WOD /by Jake MillerSkill: KB Practice by coach prescription.
* American swing/ KB Snatch/ TGU/ RMU
MetCon: In teams of 2 Perform
100 KB Snatch (American swing)
50 TGU
30 RMU
Weights by ability.
WOD 12/12/16
/in WOD /by Jake MillerStrength: Deadlift
A) Deadlift 5*5 with weight from elements.
B) Establish new 5RM deadlift.
C+D) Combo deadlift: Sumo + conventional (3+3)-(2+2)-(1+1)-(1+1)-(1+1) (add weight each set)
MetCon: 15-10-5 reps of
Squat clean
Burpee box Jumps
A) G-Squats*2-Burpee
B) 30/20kg-60/50cm
C) 50/35kg-60/50cm
D) 70/42.5kg-70/60 cm