Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) One arm chinup 5xMax per side
MetCon: “Cindy Doing DU” 15min AMRAP 5 pull ups 10 Push Ups 15 Air Squats 20 DU
Olympic weightlifting:
Clean complex: first pull+C.pull+HC+Cln+Jrk 1+1+2+1+1 7 sets start at 70% add weight by feel. *Beginners ask coach which segments to omit
Squat jerk/ low power Jerk from racks: work up to heavy triple
Skill Warm Up: DU Practice Strength: Squats A) Back Squat 5*5*EW B+C) Back Squat.3*5*90% 5RM; 5+*90% 5RM C+D) Front Squat 3*5*90% 5RM; 5+*90% 5RM Skill: Power Snatch MetCon: 3 Rounds for reps: 1min Cal Row 1min Power Snatch 35/25kg (scale to 24/16kg KB SDHP) 1min Burpees 1min Wall Balls 20/12lb
WOD 17/1/18
/in WOD /by Jake MillerStrength: Overhead Press
A) Shoulder Press 5*5*EW
B+C) Shoulder Press 3*5*90% 5RM; 5+*90% 5RM
D) Push Press 3*3*90% 3RM; 3+*90% 3RM
E) Push Jerk 3*2*90% 2RM; 2+*90% 2RM
Skill: HS Practice
MetCon: For Reps & Quality
In Teams Of 2 Perform
12 min AMRAP
P1- HS Hold (By ability: Free/Face to wall/ Back to Wall/ Pike Holds)
P2- 100 m Run
WOD 16/1/18
/in WOD /by Jake MillerStrength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
5) One arm chinup 5xMax per side
MetCon: “Cindy Doing DU”
15min AMRAP
5 pull ups
10 Push Ups
15 Air Squats
20 DU
Olympic weightlifting:
Endurance
Part A. Three rounds for time of:
30 HR Push-ups
12 BMU
21 OHS (42.5/30)
12 BMU
Score time of completion
Rest 30 seconds.
Part B. Three rounds for time of:
30 Toes to bar
21 Ground to overhead (42.5/30)
Score time of completion
Rest 30 seconds.
Part C. Three rounds for time of:
12 Burpee box jump
20 C2B Pull Ups
Score time of completion
WOD 15/1/18
/in WOD /by Jake MillerSkill Warm Up: DU Practice
Strength: Squats
A) Back Squat 5*5*EW
B+C) Back Squat.3*5*90% 5RM; 5+*90% 5RM
C+D) Front Squat 3*5*90% 5RM; 5+*90% 5RM
Skill: Power Snatch
MetCon:
3 Rounds for reps:
1min Cal Row
1min Power Snatch 35/25kg (scale to 24/16kg KB SDHP)
1min Burpees
1min Wall Balls 20/12lb