9/21-10/9 WZA online challenge
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters
Welcome to our new strength cycle!
- 10 weeks: 9/12 - 11/18.
- Please read the definitions of new words we will be using frequently the next few weeks above the goals board
WARM UP
3-5 rds
15 jumping air squats
10 deadlift 75/45
5 push ups
BUY IN
Free:
KB Snatch
5 sets of 20 reps per arm
Clean Pull:
RX:
5 sets x 5 reps
ascending
Comp:
5 sets x 5 reps
set 1: 85% set 2: 90% sets 3/4: 95% set 5: 100%
SKILL
break up pull ups in to manageable sets
WOD
5 rounds for time of:
15 pull-ups
30 walking lunge steps
comp: c2b/pistols or weight lunge steps
free: ring rows
CASH OUT
remaining class time to work on
higher then your normal box jump
jump up step down to another box safely
quads and hip felxors
Free:
KB Snatch
5 sets of 20 reps per arm
Clean Pull:
RX:
5 sets x 5 reps
ascending
Comp:
5 sets x 5 reps
set 1: 85% set 2: 90% sets 3/4: 95% set 5: 100%
break up pull ups in to manageable sets
WOD
5 rounds for time of:
15 pull-ups
30 walking lunge steps
comp: c2b/pistols or weight lunge steps
free: ring rows
CASH OUT
remaining class time to work on
higher then your normal box jump
jump up step down to another box safely
MOBILITY
quads and hip felxors
No comments:
Post a Comment