friday week 2 oly
Strength: power clean + power jerk 5x1+3 Wod: for time 5-10-15 hspu 1-2-3 rope climb rest 2 min then, 15-10-5 hspu 3-2-1 rope climb rest 2 min then, 10-10-10 hspu 2-2-2 rope climb...
09 February, 2023
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thursday week 2 oly
Strength: power snatch 5x2 snatch push press+OHS 3x5+1 front squat 3x5 Back extensions 2x15 Wod: 6 rounds 10 DB step ups 50/35 10 DB hang clean and jerks 50/35 round 1,3,5 right arm clean and jerks rounds 2,4,6 left arm...
08 February, 2023
wednesday week 2 oly
Strength: DL 5x5 75% Wod: 10 min amrap (re test nutrition wod last done on janurary 3rd) 10 BFB 10 C2B 5 squat cleans 155/105...
07 February, 2023
tuesday week 2 oly
warm up:4x25 high knees sprint side straddle hop shuffle Strength: power clean+ hang squat clean 5x1+1 clean pull 3x3 push press 3x5 back extensions 2x15 wod: 12 min AMRAP 10 S2O 115/75 20 wallballs 10 cal bike 40 DU...
06 February, 2023
Monday week 2 oly
Strength: 5x1+1 power snatch+ hang squat snatch 3x3 hang snatch pulls 4x5 back squat 2x15 back extension Wod: 3 RFT 15 cal row 15 ghdsu 15 OHS 96/65...
05 February, 2023
friday oly week 1
warm up: med ball hip hinge 25-50 foward and backward med ball hip toss 15-25 shot put small medball 15-25 Strength: jerk skill work power clean and power jerk 5x3+1 clean pull 3x5 Wod: DB thruster 15 one arm then 15 other arm 50/35 DB snatch 20 10 wallwalks 20 db snatch 15 db thruster left 15 db thruster right rest 2 min then 15 db thrusters right arm 10 db snatch 5 wall walks 10 db snatch 15 db thrusters left arm...
02 February, 2023
thursday oly week 1
warm up: sprints 25 feet x4 high knees sprint 25 feet x4 regular farmer cary 25 feet x4 left arm farmer carry 25 feet x4 right arm Strength: snatch skill work power snatch 5x3 snatch push press+ OHS 4x5+1 front squat 3x5 back extention 2x15 Wod: for time 5-10-15 MU 30 -20 -10 OHS 115/75...
01 February, 2023
wednesday oly week 1
Wod: 2RFT 100 DU 20 DL 185/125 20 cal bike 20 box jump over mobility: 3 min left piegon 3 min right peigon 4min saddle 3 min foward lean foward legs straight 3 min seal or sphinx pose 3 min butterfly foward lean...
31 January, 2023
tuesday week 1 oly
warm up: 25-50 med ball hip hinge foward and backward 10-20 med bal hip toss over head shot put 15-20 each arm small med ball Strength: clean skill work (bar path) clean and jerk 5x3+1 (3 cleans and 1 jerk) clean pull 3x5 push press 3x5 Back extentions 2x15 Wod: 3 RFT 15 T2B 30 Wallballs 15 HSPU ...
30 January, 2023
Monday oly week 1
warm up: 2 foot foward broad jump 20-40 1 foot broad jump 20-40 standing verticle jumps 20-30 running 1 foot jump 10-20 strength: these reps should about 70-80 percent of how much you feel you can lift snatch skill work (bar path practice) snatch 5x3 snatch pull 3x5 back squat 3x8 back extentions 2x15 Wod: 10 min AMRAP 500 m row 15 GHDSU...
29 January, 2023