Skill: Box Jump, by coach instructions establish max hight on box jump Strength:
Back Squat: Establish 5RM Back Squat MetCon: 21-15-9 reps of Deadlift Box Jumps A) Russian Kb Swing (16/12kg)- box jumps by ability. B) 60/35kg-60/50cm C) 100/55kg-60/50cm D) 2013 Regional event standarts 140/92.5kg DL/ -70/60 cm.
Skill: Barbell Hang Squat Snatch+Handstand Practice. Strength: (by ability) 1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option) 2) Pike push ups 4*6-10 3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats) 4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU) MetCon:
15-12-9 reps of Hang Squat Snatch Toes 2 bar A) Ask coach for specific instructions. B) 30/20kg C) 40/30kg D) 50/35kg
WOD 7/10/16
/in WOD /by Maayan MoskowSkill: Overhead Squat mobility drills.
Strength: (by ability):
Sotts press 5*6-8 reps (work for quality !!!)
MetCon: 10-9-7..1 reps of
Hang Power Snatch (30/20kg)
Strict Pull ups
*Ask coach for scaling options
WOD 6/10/16
/in WOD /by Maayan MoskowSkill: Box Jump, by coach instructions establish max hight on box jump
Strength:
Back Squat:
Establish 5RM Back Squat
MetCon: 21-15-9 reps of
Deadlift
Box Jumps
A) Russian Kb Swing (16/12kg)- box jumps by ability.
B) 60/35kg-60/50cm
C) 100/55kg-60/50cm
D) 2013 Regional event standarts 140/92.5kg DL/ -70/60 cm.
WOD 5/10/16
/in WOD /by Maayan MoskowSkill: Barbell Hang Squat Snatch+Handstand Practice.
Strength: (by ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)
MetCon:
15-12-9 reps of
Hang Squat Snatch
Toes 2 bar
A) Ask coach for specific instructions.
B) 30/20kg
C) 40/30kg
D) 50/35kg