• WoD 10.1.18

    WoD 10.1.18

    Strength Day

    Part a – 26min

    Jerk singles – 12min

    3min specific warm up

    0-1min: 3 jerk @ 60%

    1-2: 2 jerk @70%

    2-3: 1 jerk @80%

    immediately followed by:

    Every 1:30 (9min)

    6×1, 85%,90%,90%,95%,100%,100%

    2min transition time

    Every 2min x 6sets (12min)

    Strict presses

    5@50%,3@60%,2@70%,1@75%,1@80%,5+@85%(leave 0 in the tank)

    4min transition time

    Part b – 5min

    15-12-9-6

    Overhead Squat 60/40 , 45/30kg

    Ring Dips , or parallel dips

    LEVEL 1

    Strength -26min

    Back squat -15min

    specific warm up:

    0-1min: 6 b sqt @65%

    1-2 : 5 b sqt @75%

    2-3 : 4 sqt @85%

    immediately followed by:

    Every 2min x 6sets (12min)

    6×3 , 90%,95%,95%,100%,105%,105%,

    at this point ,athletes find new training max and they do reset their max numbers. at the next block they use their new training max

    2min transition time

    Every 1:30min x 6sets(9min)

    Strict dips

    6-8-10-12-10-8

    4min transition time

    Part b -5min

    15 Push Presses 20-35/15-25kg

    15 Step lunges alternating- back rack *

    12 Push Presses 20-35/15-25kg

    12 Step lunges alternating – back rack

    9 Push Presses 20-35/15-25kg

    9 Step lunges alternating – back rack

    6 Push Presses 20-35/15-25kg

    6 Step lunges alternating – back rack

    *after each set do: 4burpees over the bar

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