5/15/17-5/19/17

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Monday, May 15th
Strength/Skill:

Power Clean x3 EMOTMx3
rest 1
Power Clean x2 EMOTMx3
Rest 1
Max Power Clean x1 EMOTMx7

Met-Con:

10-1
Power cleans 135/95
Ring Push ups

I like to use this setup to work up to a max on PS/PC. It warms up the CNS without overly taxing the body and lends itself to more prs. Stick to the percentages. Don’t get heavy until the singles. The wod has ring pushups in it which are not as hard as ring dips but help with shoulder stability. Scale the PC to be unbroken. We want quick transitions.

 

Tuesday, May 16th
Strength/Skill:

Toes to bar and Rowing Skill Practice

Met-Con:

3 rounds for time:
50 Calorie Row/bike
35 Wall Balls, 20/14
20 Toes to bar

Total opposite to yesterday.
It is all about efficiency over a
long period of time.
Really be mindful of your techinque
during the warmup. Set the tone
for a good wod by moving well.
If you don’t, you will pay:
Wednesday, May 17th
Strength/Skill:

5 sets of 2 Power Snatch + 5 Overhead Squats

Met-Con:

AMRAP in 12 Minutes of:
200 Meter Run
35 Double Unders
7 OHS 95/65

I love seperating complex movements
into chunks. Seperating the pull and the
squat allows us to really focus on making
both perfect. The wod is a middle distance
time frame. Set a pace a bit slower, and then
pick it up. Unbroken on all squats!

Thursday 18 May

Stregnth/Skill:

Work on heavy windmills
superset with
GHD Back Extensions

Met-Con:

20 Minute AMRAP of:
20 Abmat Sit Ups
15 KettleBell Swings (70/53)
7 Strict Pull Ups
3 Handstand Push Ups
50 Meter Sled push (4/3)

Getting the core strong with some work
in the transverse plane on windmills and back
extensions. With only 3 HSPU and 7 strict pullups, you shouldn’t have to pace the rest of the movements. The body weight stuff may slow you down, but try and make up time on the sled and KBS. They are there to keep the HR high

Friday 19 May

Stregnth/Skill:

Work on heavy windmills
superset with
GHD Back Extensions

Met-Con:

20 Minute AMRAP of:
20 Abmat Sit Ups
15 KettleBell Swings (70/53)
7 Strict Pull Ups
3 Handstand Push Ups
50 Meter Sled push (4/3)

Getting the core strong with some work
in the transverse plane on windmills and back
extensions. With only 3 HSPU and 7 strict pullups, you shouldn’t have to pace the rest of the movements. The body weight stuff may slow you down, but try and make up time on the sled and KBS. They are there to keep the HR high