Halt Clean 5×2 Start at 75% of your 1RM Clean & Jerk. 3 second pause at the knee. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 120kg. Target a 5kg increase each week if your working sets are above 120kg. WOD: […]
Gymnastics development: 3 sets of 3 weighted pull ups, 5 strict pull ups, 7 kipping AHAP 3 sets of me strict hspu into me kipping hspu without coming off the wall WOD: 800m run 21 push press 135/95 21 pull ups 600m run 15 push press 15 bar muscle ups 400m run 9 push […]
Stiff Legged Deadlift 3×8 Start at 60% of 1RM Deadlift. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase each week if your working sets are above 100kg Skill Development: 3xME strict Pull ups ( use a band […]
Barbell WOD then WOD: 21-15-9 reps Power Clean @ 52% (I would do this wod at 155#) box jump overs 24/20
Hang snatch from Position 1 5 singles at 65% of your 1RM Snatch. Linear progression each week. Target 2.5kg increase / week if your work sets are below 100kg. Target 5kg increase / week if your work sets are below 100kg. Front Squat Work to a 75% of 1RM Front Squat for a set of […]
There will not be class tomorrow due to the Easter holiday, enjoy the day off and your families! HAPPY EASTER “Survival of the Fittest” Teams of 2 200 cal row (every 20 cal 16 back squats are to be performed @ 185/125#) 1 mile run (switching off every 200m, after each 200m […]
Mobility (shoulders) do these drills before the push jerks! Barbell WOD then: WOD: 3 rounds: 25 hang power snatches 75/55# 20 hang power cleans 75/55# 15 Shoulder to overhead 75/55#
Mobility (shoulders) do these drills before the push jerks! Push Jerk 5×2 Start at 65% of 1RM CJ. 3 second pause at bottom of the dip and drive. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase […]
WOD 1: 100 cal row ( every 20 cal 5 bench press @ 225/135#) rest as needed WOD 2: “Helen” 3 rounds 400m run 21 kb swings 12 pull ups
Back Squat 4×8 Start at 70% of 1RM. Level load across all sets. Linear progression each week. Target a 5kg increase each week if your working sets are below 150kg. Target a 10kg increase each week if your working sets are above 150kg. Skill Progression: dbl unders WOD: “Helen” 3 rounds 400m run 21 […]