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Weekly Updates 4-12 to 4-18

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Whats the WOD?

Have you seen this video from our 9am class? 

Article Of The Week:

3 types of dangerous stress to avoid while training:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1304/_Dont_Kill_Yourself_In_The_Gym_Three_Types_Of_Dang.aspx

Video Of The Week:

Oldie but a goodie:

Nutrition Information Of The Week:
Avoiding carbohydrates at night? Read below:
http://www.strengthsensei.com/the-case-for-eating-your-carbohydrates-at-night/

 

MONDAY

SKILL
1 Shoulder Press, 1 Push Press, 1 Push Jerk
8 x 1 (1 rep = 1 of each movement)

METCON
7 Rounds for Time
200m run
7 Box Jumps- P:30/24 F: 24/20
200m Run
7 Kettlebell Swings - P:70/53 F: 62#/35#
Rest 60 seconds Between each Round

TUESDAY

SKILL
1 & 1/4 Back Squats
7 X 2 - 75% OF 1 RM

METCON
5 Rounds for Time of.....
5 Thrusters P:115#/75# F: 95#/55#
7 Hang Power Clean- same as above
9 Handstand Push Ups

WEDNESDAY

SKILL
3 POSITION SNATCH-FULL SQUAT
6 X 1 - 75% of 1 RM( 1 rep = 1 from each position)

METCON
4 MIN MAX EFFORT POWER SNATCH P:115/75 F: 85/55
4 MIN MAX EFFORT CAL ROW
4 MIN MAX EFFORT BURPEES

THURSDAY

SKILL


4 ROUNDS
:10 Hold Chin Over the Bar (get yourself in position however you can)
5 Strict Pull Ups

SKILL 2
Bench Press - 5 x 2 - Pause at the bottom of the Press (2 seconds)

METCON

3 Rounds

15 Toe 2 Bar

30 Wallballs 20/14

60 Double Unders

FRIDAY

SKILL
-Deadlift 3 x10- 50% of 1 RM MAX! THIS SHULD BE QUICK & EFFICIENT NOT HEAVY

METCON
ELIZABETH
21-15-9
Cleans 135/95
Ring Dips

Fitness: Scaling cleans, and ring dips with band/benches.

Midline 

L Sit & swoop thrus

 

Saturday

SKILL

Clean & Jerk 5x1 HAP 

METCON
Tabata -
Overhead Squat BAR ONLY
Lateral Jumps Over Bar
V-Ups

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Guest Thursday, 15 November 2018