*superset sets of press with pullup work, follow program prescribed by coach. Shoulder press:
A) Shoulder Press 5*5 weight from elements
B) Shoulder Press Establish 5RM (If done perform 5x5x80% 5RM)
C) Push press 6*3*80% 3RM (3sec pause at the dip, agressive drive)
D) Strict Press establsi 1RM (If Done Practice Jerk from Racks 60-80% 1RM) MetCon: 3RFT 400m RUN Max reps unbroken push press A) 20/15kg B) 30/20kg C) 45/30kg D) 60/42.5kg
S&A WOD: Speed press Strict press 8*3*50-70%ME MetCon: 20 min Partner AMRAP 5 One arm Presses L 10 Straight leg sit ups 5 One arm Presses R 10 Straight leg sit ups
*superset sets of DLwith HS work, ask coach for more instructions.
Deadlift:
A) Deadlift 5*5 weight from elements
B) Deadlift establish 5RM
C) Deadlift 6*3*85% 3RM
D) Deadlift establish 10 reps T&G max weight!!! MetCon: FOR REPS (in front of running clock) 4min AMRAP 4 Power cleans 6 Front Squats 8 Toes 2 Bar *rest 2 min than repeat!!! A) KB swing 16/12kg – goblet squat- sit ups B) 30/20kg – K2E C) 45/30kg – T2B D) 70/45kg – T2B
WOD18/8/16
/in WOD /by Jake Miller*superset sets of press with pullup work, follow program prescribed by coach.
Shoulder press:
A) Shoulder Press 5*5 weight from elements
B) Shoulder Press Establish 5RM (If done perform 5x5x80% 5RM)
C) Push press 6*3*80% 3RM (3sec pause at the dip, agressive drive)
D) Strict Press establsi 1RM (If Done Practice Jerk from Racks 60-80% 1RM)
MetCon: 3RFT
400m RUN
Max reps unbroken push press
A) 20/15kg
B) 30/20kg
C) 45/30kg
D) 60/42.5kg
Strict press 8*3*50-70%ME
MetCon: 20 min Partner AMRAP
5 One arm Presses L
10 Straight leg sit ups
5 One arm Presses R
10 Straight leg sit ups
WOD 17/8/16
/in WOD /by Jake MillerStrength: Deadlift + HS practice
*superset sets of DLwith HS work, ask coach for more instructions.
Deadlift:
A) Deadlift 5*5 weight from elements
B) Deadlift establish 5RM
C) Deadlift 6*3*85% 3RM
D) Deadlift establish 10 reps T&G max weight!!!
MetCon: FOR REPS (in front of running clock)
4min AMRAP
4 Power cleans
6 Front Squats
8 Toes 2 Bar
*rest 2 min than repeat!!!
A) KB swing 16/12kg – goblet squat- sit ups
B) 30/20kg – K2E
C) 45/30kg – T2B
D) 70/45kg – T2B
WOD 16/8/16
/in WOD /by Jake MillerStrength: Shoulder press + Pullups
*superset sets of press with pullupwork, follow program perscribed by coach.
Shoulder Press:
A) Shoulder Press 5*5 weight from elements.
B) Shoulder press Establish 5RM
C) Push press 6*3*85% 3RM
D) Strict Press Establish 1RM
MetCon: FOR TIME
5 RMU
50 Wall Balls
100 DU
50 Wall balls
5 RMU
*Ask coach for scaling options.