STRENGTH
Deadlift - 5-5-5
WOD 15-12-9
DBell Snatch 45/35
DBell Push Press
DBell Swing
*Snatch reps is to be performed on each hand.
Friday, January 13, 2012
Thursday, January 12, 2012
WOD Games WOD #7
100 box jumps (24” / 20”)
10-1, 1-10 toes to bar and ground to overhead (40kg/25kg)
100 box jumps
10-1, 1-10 toes to bar and ground to overhead (40kg/25kg)
100 box jumps
Wednesday, January 11, 2012
11/1/2011
STRENGTH
Find a weight that you can Push Press a minimum 10 reps, Once you hit failure start to perform Jerks (Split or Push) & continue until failure. This is one set.
Perform 4 working sets.
WOD
10-9-8-7-6-5-4-3-2-1
KB Swings 24/16
100 m sprint
Find a weight that you can Push Press a minimum 10 reps, Once you hit failure start to perform Jerks (Split or Push) & continue until failure. This is one set.
Perform 4 working sets.
WOD
10-9-8-7-6-5-4-3-2-1
KB Swings 24/16
100 m sprint
Monday, January 9, 2012
10/1/2012
Warm Up
Back Squat with Bar X 10 reps + 1 X Shuttle run
Front Squat 1/2 BW X 10 reps + 1 X Shuttle run
Back Squat 3/4 BW X 5 reps + 1 X Shuttle run
TABATA Run/Air Squat
WOD - 3 Rnds
2 1/2min to run 400m & get as many 3/4 BW Back Squats as possible
90sec recovery between rounds
THEN
3min MAX calorie row
*SCORING* For every second it takes you to run 400m, you subtract 5kg from your "total for that round.
eg; if you run 400m in 1:30 (90sec) & perform 15 Back Squats at 75kg, you multiply 90 X 5 = 450 Your Back squat total for that round is 15 X 75 = 1,125 (So 1,125 - 450 = 675) Do the same calculation for the remaining 2 rounds.
THEN
If your 3min MAX calorie row is, say 60. You simply ADD that to your TOTAL 3 rounds
Back Squat with Bar X 10 reps + 1 X Shuttle run
Front Squat 1/2 BW X 10 reps + 1 X Shuttle run
Back Squat 3/4 BW X 5 reps + 1 X Shuttle run
TABATA Run/Air Squat
WOD - 3 Rnds
2 1/2min to run 400m & get as many 3/4 BW Back Squats as possible
90sec recovery between rounds
THEN
3min MAX calorie row
*SCORING* For every second it takes you to run 400m, you subtract 5kg from your "total for that round.
eg; if you run 400m in 1:30 (90sec) & perform 15 Back Squats at 75kg, you multiply 90 X 5 = 450 Your Back squat total for that round is 15 X 75 = 1,125 (So 1,125 - 450 = 675) Do the same calculation for the remaining 2 rounds.
THEN
If your 3min MAX calorie row is, say 60. You simply ADD that to your TOTAL 3 rounds
9/1/2012
(A) SNATCH
Work to a "Heavy Single"
(B) On the minute for 11 minutes perform 2 Power Snatch + 2 Broad Jumps + Box jumps
*You choose your own focus re- Box jumps, ie, Max Height or Max reps. BUT be ready to go at the top of next minute.
Work to a "Heavy Single"
(B) On the minute for 11 minutes perform 2 Power Snatch + 2 Broad Jumps + Box jumps
*You choose your own focus re- Box jumps, ie, Max Height or Max reps. BUT be ready to go at the top of next minute.
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