Thursday 9th June 2016 WOD & Barbell

8th June 2016

HB 1

WOD 1

MOTM: Pull Up Strength

EMOM for 10 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 pairs 2 rounds of tabata (8 mins) of:

  • max overhead squats @20/15
  • max hang power snatch @20/15
  • max overhead squat hold in btm @20/15
  • hang squat snatch @20/15

 

Barbell: Week 9 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 6rds for time:

  • 10 power snatch @75/45
  • 10 muscle ups / 20 C2B / 20 pull ups

*18 mins timecap

* break as you like but must be equal reps

 

 

 

 

 

 

 

 

 

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