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Weapons 12/1/15 – 15/1/15

Posted 11th January 2016 by Geoff Stewart

turtle

 

Monday 11/1/2016

warm up

Spend 10mins with a foam roller please

warm up for clean 10mins

A. Clean Pulls.

B. Muscle clean

C. Power clean.

D. Deep Power clean.

E. Clean with a three second pause in the bottom position

Strength / olly

Clean+Jerk

2×2@70%

2×2@75%

2×2@80%

2×1@85%

2×1@90%

 

Skills

Rope climbing 15mins

4×2 ascents

Engine

6 mins EMOM Odd 10 HSPU Even 10 Pull ups

6 mins EMOM Odd 10 push jerks @40% 1rpm Even 10 Burpees

6 mins EMOM Thrusters 10 40/25

1 min between EMOM to reset

 

WOD 1

3x total time for each

Assult bike 20kcals rest 3mins between efforts

 

Accessory work

GHD back ext 3×10 4114

 

Friday 15/1/2016

warm up

Spend 10mins with a foam roller please.

Warm UP for OHS.

 

Strength / olly

A OHS build up to a 3RPm for the day 15 mins

B OH press 5×5 @ 60% A rst 90

 

Skill

MU scale and skill as needed every one does 10 baby MU slowly to work transitions. 15 mins

B1 MU 3xMEUBMU rest as needed

 

Enigne

20min EMOM

Odd 5 power snatches @ A

Even 10 pull ups

 

WOD 1

16 mins each round double the number of each exercise

1MU

2HSPU

4 Box jumps

8 DU

 

Accessory work

Band pull a parts 3×20