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Weekly WOD Updates 8-27 to 8-7

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Article Of The Week:
Error correction for the snatch and clean:

Video Of The Week:
Mobility piece that will help reinforce correct split jerk positioning: 



Nutrition Information Of The Week:
The lowdown on protein:

This Weeks Workouts! 

Monday

SKILL
Power Snatch
10 minute EMOM
3 Touch & Go Power Snatches
no weight change out unless you fail touch & go, you may decrease whenever.

MetCon
"Nancy"
5 Rounds for Time:
Run 400m
15 Overhead Squats 95/65

Tuesday

SKILL
Rowing Technique and efficiencies
Row 4 x 500m each set use a different drag
-then-
Jump Rope- Single or Double Unders
10-15-20-25-30-25-20-15-10
Cannot move up the rep scheme unless unbroken sets are completed.

METCON
5 Rounds of 3:00(15minutes)
3 minutes to complete.
3 Deadlifts 115/75
3 Hang Power Cleans 115/75
3 Push Jerks 115/75
30 Double Unders or 90 Singles
You are to start the cycle from the DL at the beginning of every 3minutes. If you finish before the 3 minutes is up,
Rest the remainder of the 3:00

Wednesday

SKILL
NO RIPPED HANDS! BRING GYMNASTICS GRIPS, IF YOU RIP YOUR HANDS YOU WILL BE ASKED TO DRINK 1 12oz MOUNTAIN DEW EVERY DAY FOR 7 DAYS STRAIGHT.

15 minute Individual Work Time
Choose 1 of the following:

-Muscle Up Progression-
1) Work on deficit Ring Dips - 6 X 3
2) Transitions on the rings with GHD(w pushing up from the rings)6x3
3) 1st pull of the MU keeping the rings close/touching the body the entire time. 6 X 5

-Kipping Pull up-
1-2-3-4-5-6-7-8-9-10
Start with 1 then add 1 rep each time until unable to complete unbroken then start back @1

-Strict Pull Ups-
If you are able to do strict pull-up the complete the same rep scheme as listed above for kipping pull ups.

-Banded Strict Pull Ups-
Complete 5 x 4 starting with the smallest band you can. Try to complete unbroken

**ONLY CHOOSE 1 of the Drills**

MetCon

6 Rounds
6 Thrusters - 115/75
6 Ring Rows
12 KB Swings - 53/35
Rest 1 Minute include rest in your score

Thursday

Metcon

2010 Games Qualifier
7min AMRAP
30 HRPU
21 OH SQT 95/65
Rest 1 minute

7min AMRAP
30 T2B
21 Ground 2 OH 96/65
Rest 1 minute

7minute AMRAP
5 Burpees Box Jump
3/2 Rope Climbs

SKILL
Back Squat
3 X 10

Friday

SKILL
Deadlift
3 x 8

METCON
20 Minute AMRAP
10 Front Squats 115/85
7 Box Jumps - P:30/24 F:24/20
10 Back Rack Alternating Lunges 115/85
7 Burpees
Fitness: 45/35

Saturday

Skill
Push Press 3x6

METCON
21-15-9
Pull Ups
Ring Dips
Push Ups
Sit Ups

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Guest Friday, 18 August 2017