Archive for December, 2011
Push press · 17 December 2011
Push press 3,3,3,3,3 Then… Bulgarian split squats, 5×5 (left and right) – use dumbbells, kettlebells or a barbell.
Throwdown3 WOD #3 – “Almost an AMRAP” · 16 December 2011
Run 1200m then continue the following until time expires:- Deadlifts, 9, 80kg/60kg Bar-facing burpees, 12 Pull-ups, 15 Time limit: 12 minutes Instructions: When the WOD commences, the athletes runs 1200m and then moves into the movements. The run is performed once only. The clock starts running immediately so the run will reduce the time available [...]
Rest day · 15 December 2011
Rest, catch-up or… Split jerk 5×1 Then practice one movement that you suck at.
Snatch-grip deadlifts · 14 December 2011
Snatch-grip deadlift 3,3,3,3,3 Cash-out with 50 Hindu push-ups.
Bear complex · 13 December 2011
The Bear complex : Power Clean Front Squat Push-Press Back Squat Push-Press Perform 3 rounds of 5 reps. Rest 1 minutes between rounds. Load is dictated by your weakest lift in the complex. Each movement in the complex is distinct. The bar is not released during the progression. Rob Orlando’s Bear Complex at [...]
Chelsea · 12 December 2011
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. The minimum effective dose
Rest day · 11 December 2011
Just chill out. High volume week coming up. Some recovery strategies
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