BB Cycling

1) Power Snatch: 4X5@80% (of 5rm) – rest as needed

2) Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

Strength/Skill

Note: Sequence ends on 4th set of HSPU.

1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

1b) 3X10 Reverse Hypers – heavy, rest 2:00

Conditioning

“Fran”

Compare to 140719.

21-15-9 of:

Thrusters 95/65#
Pull-ups

For time.

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Technika ROW

potem

Fran ( z sędziowaniem)

For Quality 3-4 rounds:
*12-15 Front squat with 2 kettlebells (heavy)
*15 R+15 L Kettlebell side bend or 30 sledge hammer hits
*12 Weighted hip extensions or 20 Superman Rock

For time:

• Run 400 meters
• 50 pull-ups
• Run 400 meters
• 50 push-ups
• Run 400 meters
• 50 sit-ups
• Run 400 meters
• 50 squats

In 14' Time Cap:
100 DU
50 OHS 40/25 (Rx+ 50/35)
100 DU

Stict HSPU 3x5

3x5-8 Candlestick lowers

3 rounds
15 goblet squats 24kg/16kg
10 passthroughs
2 wallclimbs

Przygotowanie do zawodów ŁGG:

Praca nad elementami techniki

Wiosła - dzisiejszy WOD był dobitnym dowodem że tego brakuje :)

Sztanga - elementy szybkiej pracy w czasie (w TheOutlaw pracujemy głównie nad ciężkimi ruchami a w conditioning rzadko pracujemy sztangą).

Moja sugestia:

30 sec ON
30 sec OFF
/ x 4

Cluster (light weight)

30 sec ON
30 sec OFF
/ x 4

Deadlift / HPC / Push Press (light weight)

Piłka lekarska:

WBS - technika szybkich serii i celności:
3 x 30 rzutów (lżejsza piłka)

Mobility

LUB:

BB Cycling

3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

Strength/Skill

1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X8 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00

Conditioning

Tabata Intervals of (8 rounds – :20 work/:10 rest):

1) KB Swings 24/16kg

2) Air Squats

3) Ab-Mat Situps

*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.

BBG

5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest 90 sec.

Conditioning

For time:

Row 1,000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB

200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.