050115

Cluster

4×1 at 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 5kg increase each week if your working sets are above 100kg. Target a 2.5kg increase each week if your working sets are below 100kg.

Skill:

T2B

 

WOD:

Buy in: ME unbroken kb swings 53/35#

rest 1 min

Emom 12

Even: 6 burpee box jump overs

Odd: 10 Power Cleans 115/85#

043015

Front Squat

4×2

Start at 80% of 1 RM. Stay at the same weight for all sets. Target a linear progression each week. Target 10 kg each week if work sets are above 120 kg. Target 5 kg increase each week if work sets are below 120 kg.

Skill :

double unders

 

WOD:

2 rounds:

25 Front squats 115/85#

25 Pull ups

042915

Behind the neck push press + ohs

Each set is 1 Push Jerk + 2 OHS. 4 sets @ 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase each week if your working sets are above 130kg. Target a 5kg increase each week if your working sets are below 130kg.

 

Wod:

“Isabel”

30 snatches for time

135/95#

 

Core:

3xME plank with :30sec rest between attempts

042815

Back Squat

Work up to 75% for 1 set of 5. Then, 1 Drop set AMRAP. Your drop set should be down 15kg if your set of 5 is over 170kg. Drop 10kg down if your set of 5 is under 170kg. Target a linear progression each week in your heavy set of 5. Target 5kg increase each week if your set of 5 is over 170kg. Target 2.5kg each week if your set of 5 is under 170kg

 

Skill:

EMOM 5

HSPU 2-5 reps

 

WOD:

For time:

Starting with and EMOM do the following complex:

1 power clean + 2 front Squats + 1 Jerk ( weight is athlete’s choice)

50 box jump overs

40 T2b

30 db push press or kb push press

042715

Jakes training:

9 sets of deficit strict hspu 9 inch

wod

8 min of tabata alternate movements

row for cal

axle deadlift 345lbs

got this from strongmanwod.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

042715

power clean + hang clean

4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target a 5 kg increase each week if work sets are above 1000 kg. Target a 2.5 kg increase each week if work sets are below 100 kg.

Skill

Emom 5

2-5 strict pull ups AHAP

WOD

50 goblet squats

50 kb swings

50 kb lunges

beginning with and EMOM 5 burpees

team saturday

Partner WOD (teams of 3 to scale)

2x 1000m Row
———————–
50 deadlifts (185)(125)
75 box jumps (24)(20)
100 Push-ups
150 Squats (95)(65)
———————-
2x1000m Row