Super Youth
(A) Bench Press & Weighted Pullup 1RM
(B) 10min AMRAP 5 Pull Ups, 4 Burpees, 3 Strict Press @ 85% 1RM, 2 Air Squats 1 Ring Dip
Beginner/Intermediate
(A) Clean & Jerk-Work to the limitations of your technique
(B) Technique and Progressions for HSPU, Pistols, Muscle Ups
(C) 10min AMRAP- 5 Pull Ups, 4 Burpees, 3 HSPU, 2 Pistol Squats (1 Each leg), 1 Muscle Up
Advanced
(A) Clean & Jerk 60%
2-2-2-2-2
Work to 60% then perform 2 reps with one minute between sets. Its advised these are not touch & go.
(B) 10min AMRAP 5 Pull Ups, 4 Burpees, 3 HSPU, 2 Pistol Squats (1 Each leg), 1 Muscle Up
(C) Teams of 2 Rope Climbs-EMOTM for 10mins perform 1 or 2 Rope Climbs each
Focus-(A) Work on the limitations of your technique (B) See Coach (C) See Coach
(A) Because I'm special and I've done every session haha
ReplyDeleteSnatch - 6 Attempts
Completed 38kg, went for the 46 but kept missing it. Devastated.
C&J - Worked up to the PB (46kg) and ended up completing 52kg! New PB! Only had 6 attempts again, not sure if I could've went higher.
(B) 10min AMRAP:
5 Ring Rows
4 Burpees
3 Strict Press @ 25kg
2 Air Squats
1 Push up
Completed 7rds + 14
1 Pushup away from 8 rds!
Good WOD. Nice way to end an intense week of training. Ready for next week again!
Clean and Jerk 60% = 33kg. It felt awesome to be able to work on technique especially feet work I think that as soon as you have mastered the feet with speed, distance and positioning then the lift comes natually!!!! its all in the feet!!!!
ReplyDeleteWOD
4 rounds
R 1 got muscle up out
R 2 got up in the muscle up but couldn't dip out
R 3 got up in the muscle up but couldn't dip out
R 4 didn't get up in muscle up
Need to work on muscle ups under fatigue and also the dip out
Pistol squats and HSPU felt awesome as did the bur pies and pull ups
Part C first 5 rounds got 2 rope climbs out on the minute then next five rounds got one out every minute, Arms were dead after muscle up work
A) Clean & Jerk @ 60% = 45kg
ReplyDelete2,2,2,2,2
B) AMRAP 5 rnds + 4 Pull up
Pull Ups RXD
Burpees RXD
HSPU Blue Band
Pistol Squats Scaled
Yellow Band Dips instead of Muscle Ups
C) Rope Climbs 2,1,1,1,1,1,1,1,1,2
(A) C&J @ 28.2
ReplyDelete(B) 5 rounds + 6
Orange band for pullups
2 x red band for HSPU
Orange band for MU
Need to get off the band for pull ups and work on my HSPU on a wall. This was a good, tough WOD!
(C) 5 climbs @ 2 per minute
4 climbs @ 1 per minute
Final climb got 2 - didnt think my arms were going to hold me up!! Technique went to sh*t after the 3rd or 4th round.