Thursday 16th June 2016 WOD & Barbell

15th June 2016

partner

WOD 1

MOTM: Pull Up Strength

EMOM for 4 mins:

  • min1: 30 secs of max strict pull ups
  • min2: 30 secs of max strict chin ups
  • min3: 10-30 secs of max hold at the top
  • min4:3-5 kipping pull ups with 5 sec eccentric

In 6 mins build to a heavy split jerk with 3 sec pause in the split

*score = max lift + max lift

 

Barbell: Week 10 session 2

  • Hang Cl + Clean: 5X(1+1)  75%, 78% &,3x 81%
  • Push Press + Split jerk: 5 x (1+1) of pp 1RM 84%, 2×87%, 2×90%
  • Back Squat Cluster Sets: 5×1 93%1RM 1 rep, rack then rest 20-30sec x 5 for 5 sets. 3 mins rest between attempts
  • Bulgarian Split Squat 2×6-8each leg 65/75%of bodyweight

*No fails on any movement, must make successful lift before moving on to next %, otherwise stay on same weight.

WOD 2

In pairs for time:

  • 300 DU
  • 60 clean and jerk @80/50
  • 300 DU

*20 mins timecap

 

 

 

 

 

 

 

 

 

 

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