Archive for January, 2011
Squat Snatch · 24 January 2011
Squat snatch (from high hang) Level 0: technique, up to 5×5 (may need to scale to power snatch) Level 1: 5×5 (increasing load if required) Level 2+: 5×3 Cash-out (untimed) 20 GHD hip extension 20 GHD sit-ups 15 HSPU 15 Turkish get-ups 10 Pistols (each side) 10 Strict pull-ups
400 + 50s · 23 January 2011
400 + 50s For time: – Run 400m – 50 push-ups – Run 400m – 50 sit-ups – Run 400m – 50 squats – Run 400m
Snatch-grip deadlift · 22 January 2011
Snatch-grip deadlift 3×5, 3×4, 3×3 Increase load each time rep scheme changes Cash-out (timed) Three rounds: – Complete as many double unders as possible in 2 minutes – Rest 1 minute
Rest Day · 21 January 2011
Mobility: – Shoulder (external rotation) – Shoulder (ring dip preparation) Skill: – Kipping or butterfly pull-ups – Muscle-ups or ring dips Work: – Catch up on a WOD, or – Run 400m, walk 100m, run 300m, walk 200m, run 200m, walk 300m, run 100m, walk 400m.
Cleaning & Jerking · 20 January 2011
Clean, high pull (high hang) All levels: 5×5 (increasing load as required) Go heavy. Jerk Level 0 & 1: push jerk, 5×5 Level 2+: split jerk, 5×5
3 WOD’s · 19 January 2011
3 sets: – 20 squats, rest 20 sec – 20 knees to elbows, rest 20 sec Rest 2 minutes 3 sets: – 10 strict pull-ups, rest 20 sec – 10 HSPU, rest 20 sec Rest 2 minutes 3 sets: – 40m bear crawl, 20 sec rest – 40m broad jumps, 20 sec rest
Back Squat · 18 January 2011
Back squat Level 0: technique, up to 5×5 Level 1: 5, 5, 5, 5, 5 Level 2+: 3, 2, 1, 1, 1 Cash-out (timed) Complete “x” push-ups, run half gasser every time you cannot complete a push-up, any pause constitutes incomplete rep and you must run. Level 0: 50 Level 1: 65 Level 2+: 80
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