Super Youth
(A) Warm Up, Technique, Pistol Squats
(B) Deadlift 1 x 5@75% - 1 x 5@80% - 1 x 5+@85%
(C) Run 800m for time.With the remainder of the 10 minutes:
Establish a 3RM Power Clean.10 minutes to:
Run 800m for time.With the remainder of the 10 minutes:
Perform AMRAP 5 Jumping Pullups (Hands remain on bar from rep 1-5) 5 Sit Ups 5 Push Ups
Beginner/Intermediate
(A) Warm Up, Technique, Pistol Squats
(B) Deadlift 1 x 5@75% - 1 x 5@80% - 1 x 5+@85%
(C) Run 800m for time.With the remainder of the 10 minutes:
Establish a 3RM Power Clean.10 minutes to:
Run 800m for time.With the remainder of the 10 minutes:
Perform AMRAP 5 Jumping Pullups (Hands remain on bar from rep 1-5) 5 Sit Ups 5 Push Ups
Advanced
(A) Deadlift 5-3-1 Warm Up 1 x 5@40% - 1 x 5@50% - 1 x 3@ 1 x 5@75% - 1 x 5@80% - 1 x 5+@85%
(B) Work Pistol Squats between sets of deadlifts
(C) *This is one continuous effort broken into 2 x 10 minute cycles which begin with an 800m run for time.10 minutes to:
Run 800m for time.With the remainder of the 10 minutes:
Establish a 3RM Power Clean.10 minutes to:
Run 800m for time.With the remainder of the 10 minutes:
Perform AMRAP 5 Jumping Pullups (Hands remain on bar from rep 1-5) 5 Sit Ups 5 Push Ups
Focus- (A) Max Reps on last set (B) If pistol squats are your strength, work OHPS (C) 4 Scoring opportunities in part C so strategise your workout
HAPPY BIRTHDAY CAPTAIN!!
ReplyDelete(A)
Worked off 88 (79.2). 5@ 33.2, 5@ 40, 3 @ 60, 5 @ 65, max @ 67.5 (8 reps out - but stopped because of my grip, not because I couldn't do anymore).
(B)
I can barely do a pistol squat let alone hold something over my head. I need to work on my back flexibility more, as its been killing me the last couple of days.
(C)
800m 1) 3.12 and 2) 3.02
3RM @ 45
13 rounds
I definitely feel that I do better in the conditioning WODs!
D/L 8@140
ReplyDeletePistols on the improve
Run 2:52. Power clean 3@100
Run 3:01 10+ 5