Strength:Back Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Establish 5RM Back Squat C) Establish 2 RM Back Squat. D) Establish 1RM Overhead Squat MetCon: 12min AMRAP 400m run 21 Air Squats 12 Deadlifts A) Ask Coach for specific instructions. B) 60/40kg C) 85/50kg D) 105/70kg.
Skill: Hang squat clean. Strength: (By ability: try not to use racks, hang clean the bar to your shoulders) A) Strict Press 5*5 weight from elements B) Strict press 5*5*90% 5RM C) Push Press estblish 3RM (if done last week perform 6*3*80% 3RM) D) Split Jerk establish 1 RM. MetCon: 3RFT 9 Hang Squat clean to overhead 15 Over the bar jumps 21 HRPU A) Ask coach for specific instructions. B) 30/20kg C) 45/30kg D) 60/42.5kg
B) Back squat Eatablish 5RM (if done perform 5*5*80% 5RM)
C) Squat clean + Front Squat 6 rounds of 1*85% 1RM squat clean D) Power Snatch 8*2*30-50% (snatch grip deadlift) MetCon: In Front of running clock 2 min Push Ups 2 min Air squats 1 min Push ups 1 min Air Squats 30 sec Push ups 30 sec Air Squats ———————————— Rx’d Meet 10:00 ½ “MURPH” 800m run then 5 ROUNDS OF 10 Pull ups 20 Push ups 30 Air Squats then 800m run
S&A WOD SPEED PULL Deadlift (9*2*50-70% MetCon: In teams of 2 complete 5 rounds of 100m Sled drag 20 KB Swings 20 Jumping Lunges
WOD 29/8/16
/in WOD /by Jake MillerA) Back Squat 5*5 weight from elements
B) Establish 5RM Back Squat
C) Establish 2 RM Back Squat.
D) Establish 1RM Overhead Squat
MetCon: 12min AMRAP
400m run
21 Air Squats
12 Deadlifts
A) Ask Coach for specific instructions.
B) 60/40kg
C) 85/50kg
D) 105/70kg.
ME Squat
Front squat 4-4-4-4-4-4
Front rack kb lunges (steps) 4*6-8
Bent over rows 3*10
Glute bridges 100 reps in any order
WOD 28/8/16
/in WOD /by Maayan MoskowStrength: (By ability: try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RM
C) Push Press estblish 3RM (if done last week perform 6*3*80% 3RM)
D) Split Jerk establish 1 RM.
MetCon: 3RFT
9 Hang Squat clean to overhead
15 Over the bar jumps
21 HRPU
A) Ask coach for specific instructions.
B) 30/20kg
C) 45/30kg
D) 60/42.5kg
ME Press
Floor press 3-3-3-3-3
Deficit push ups 4*8-10
Svend press 3*12-15
Triceps ext. 100 reps can be done in any order
WOD 26/8/16
/in WOD /by Jake Miller*superset sets of squat with HS work, ask coach for more instructions.
A) Back squat 5x5x elements
B) Back squat Eatablish 5RM (if done perform 5*5*80% 5RM)
C) Squat clean + Front Squat 6 rounds of 1*85% 1RM squat clean
D) Power Snatch 8*2*30-50% (snatch grip deadlift)
MetCon: In Front of running clock
2 min Push Ups
2 min Air squats
1 min Push ups
1 min Air Squats
30 sec Push ups
30 sec Air Squats
————————————
Rx’d Meet 10:00
½ “MURPH”
800m run
then
5 ROUNDS OF
10 Pull ups
20 Push ups
30 Air Squats
then
800m run
SPEED PULL
Deadlift (9*2*50-70%
MetCon: In teams of 2 complete 5 rounds of
100m Sled drag
20 KB Swings
20 Jumping Lunges