A. Strict press 5-5-5-5-5
- All at same weight
- Rest 1;30-2;00 min between sets.
B. AMRAP 10
5 x Deadlifts 140/80 kg
50 x Double unders (150 singles)
Tag Archives: strongbox
Monday 9th November
WOD (workout of the day – meaning all elements of the class)
OLYMPIC LIFTING
3 POS SNATCH – heavy single/technique
CONDITIONING
EMOM 15
- BOX JUMPS – 8-10
- PUSH UP 10-15
- WALL BALL 12-15
Monday 2nd November
skill practice
handstand, hamdstand push up
workout
with a 12 min running clock
1 min squat cleans
1 min stoh
2 mins squat cleans
2 mins stoh
3 min squat clean
3 min stoh
for max reps
Thursday 29th October
Strict press 5-5-3-3-1-1-1
Rep ranges of 5-3 are our loaded practice reps not rep maxes.
We are marking sure we have good position and can maximise power from the shoulder to overhead.
the maximum we can lift for a single rep -1 rep max is what we are after today.
5000m row for time
Sunday 18th October
20 Mins to est a 1 Rep Max
Bear complex
clean
front squat
stoh
back squat
Stoh
Compare to Sunday 30th August
Tuesday 29th September
Back Squat
30 mins to establish
- 20 rep max
- 15 rep max
- 10 rep max
rest as needed (minimum 2 mins)between sets/attempts
Wednesday 2nd September
“Deadlift
10-10-10-10-10 to max
4 rounds not for time
10-15 ghd sit ups /weighted sit ups
20-25 bent over plate rows
50 m bear crawl
Monday 31st August
amrap 15
7 hang power snatch
14 toes to bar
200m run
Thursday 20th August
A. Snatch drills
B. Amrap 12 – 3 power snatch 6 overhead squats 9 ringdip – 60/35kg
