Skill: Power Clean practice (15 min) Strength: Deadlift power clean. A) 5*5 deadlift (conventional) B+) Establish 1 RM power clean. MetCon: Establish 2k run.
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be Strength: Deadlift/Sumo Deadlift. *If conventional deadlift was done on Monday perform sumo. WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM add 10kg and perform 3 sets with max repetitions Skill:Clean& Push press/Jerk MetCon: 15-12-9 reps for time of Squat Cleans S2OH A) Goblet Squats-KB push press 16/12kg B) 30/20kg C) 40/30kg D) 50/35kg
WOD 28/3/16
/in WOD /by Maayan Moskowhttps://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Skill: Power Clean practice (15 min)
Strength: Deadlift power clean.
A) 5*5 deadlift (conventional)
B+) Establish 1 RM power clean.
MetCon: Establish 2k run.
ME Press
Bench Press
3-3-3-3-3 (aim to heavy triple)
Dumbell/KB pench press 4*8-10
One arm press 3*10
Triceps ext. 100 reps in any order
WOD 27/3/16
/in WOD /by Maayan Moskowhttps://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Strength:
Strict press
Establish 5RM!
Skill: Thruster/ Thruster efficiency.
MetCon: “Fran”
21-15-9
Thrusters 42.5/30kg
Pull ups.
*12 min time cap
*Ask Coach for scailing options
MESkwaat
High bar back squat 2-2-2-2-2-2 (aim to heavy double)
Front squat 4*6-8
Bent over row 3*10
Banded good mornings 100 reps
WOD 25/3/16
/in WOD /by Maayan Moskowhttps://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Strength:
Deadlift/Sumo Deadlift.
*If conventional deadlift was done on Monday perform sumo.
WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM add 10kg and perform 3 sets with max repetitions
Skill:Clean& Push press/Jerk
MetCon: 15-12-9 reps for time of
Squat Cleans
S2OH
A) Goblet Squats-KB push press 16/12kg
B) 30/20kg
C) 40/30kg
D) 50/35kg
Speed press
Strict press 8*3*50-70% ME
MetCon:
5 RFT
5 Strict Pull ups/Ring row
10 Push press
15 Air squats