thursday, 28 May 2015

Skill work – pull-ups (kip, strict)

Press – 3×70%, 3×80%, 3+x90%

Team of 2 – one rows while the
other works on the AMRAP.
Change rowers every 400-500m.
AMRAP in 10 min
5 front squats (60% 1RM)
10 CTB pull-ups
15 deadlift (same bar)

Cash out
Reverse hyperextensions
Accumulate 2-4 min in a handstand

wednesday, 27 May 2015

Skill work – pull-ups (kip, strict)

Wendler cycle – week 2
Front squat – 3×70%, 3×80%,
3+x90%

6 RFT
7 power clean (70% 1RM)
10 box jumps (24/20″)
Run 200m

Cash out
20-50 back extensions
30-50 weighted AbMat sit-ups

tuesday, 26 may 2015

Skill work – pull-ups (kip, strict)

Snatch – 5×2@75% 1RM, EMOM
Clean & Jerk – 5×2@75% 1RM,
EMOM

4 rounds, EMOM
Odd minute
Max thrusters in 30 sec, use
60% 1RM of PP
Even minute
Max KTE in 30 sec

Cash out
Max reps in one minute of KB
swings (24/16 kg)
Bar hangs

Friday, 22 May 2015

Skill work – pull-ups (kip, strict)

Deadlift – 5×65%, 5×75%, 5+x85%
– should be +10 lbs heavier
than the last cycle

5 rds
AMRAP in 3 min
3 OH squat (70% 1RM)
6 ring dip
9 TTB
Rest 1 min

Cash out
Reverse hyperextensions
40-60 jumping lunges

Thursday, 21 May 2015

Skill work – pull-ups (kip, strict)

Press – 5×65%, 5×75%, 5+x85% 1RM
– should be +5 lbs heavier than
the last cycle

For time
21 power clean (50% 1RM)
100 DU
15 power clean
75 DU
9 power clean
50 DU

Cash out
Accumulate 2 min in handstand
100 AbMat sit-ups