Workouts for the week….

 In WOD

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Monday

Strength
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
*Set 1 – 50% of 1-RM x 3 reps
*Set 2 – 65 % of 1-RM x 2 reps
*Set 3 – 75% of 1-RM x 2 reps
*Set 4 – 85% of 1-RM x 1 rep
*Set 5 – 90% of 1-RM x 1 rep
*Set 6 – 95% of 1-RM x 1 rep
*Set 7 – More than 100% of 1-RM x 1 rep
*Set 8 – More than 100% of 1-RM x 1 rep

WOD
Five rounds for time of:
60/40KG. Power Clean x 5 reps
24″/20″ Box Jumps x 10 reps
Level 2 – 45/30kg

level 1 – 35/20kg

Tuesday

Strength
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbell row x 10-12 reps each @ 2011
Rest 60 seconds

WOD
Five rounds for time of:
45/30kg Barbell Alternating Lunges x 20 reps
45/30kg Push Press x 20 reps
Double-Unders x 40 reps
Level 1 – 30/20kg

Wednesday

Strength
Five sets of:
Bench Press
(set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set 5 = 2 reps)
Rest 90 seconds
Snatch Technique Work x 1.1.1
(rest 10 seconds between each single)
Rest 90 seconds

Light weight for snatch tech

WOD
Three rounds for time of:
10 x Hang Power Snatch (50,35kg)
15 x Ring Dips
Level 1 – 35/20kg ,push ups

Thursday

Strength
Four sets of:
Strict Weighted Pull-Ups x 2-3 reps
Rest 90 seconds
Front Squat + Jerk – USE THE RACKS
Rest 90 seconds

WOD
Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols (or 10 Goblet Squats)

Rest exactly 5 minutes, and then,

Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar
20 Double-Unders

Friday

Strength
Deadlift x 15 reps (as heavy as you can handle unbroken, and with proper mechanics)
Rest 45 seconds
Handstand Push-Ups x Max Reps
Rest 3-4 minutes
Deadlift x 10 reps (use the same load)
Rest 45 seconds
Handstand Push-Ups x Max Reps
Rest 3-4 minutes
Deadlift x 5 reps (use the same load)
Rest 45 seconds
Handstand Push-Ups x Max Reps;
No HSPU use seated DB press where you can manage 8-10 reps

WOD
Three rounds for time of:
30 Kettlebell Swings (25,16kg)
20 Hand-Release Push-Ups
10 Chest-to-Bar Pull-Ups

Saturday

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (10/6kg)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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