MetCon / Strength & Power 07.23.13

 

What's a little heat and humidity when you're having this much fun.

What’s a little heat and humidity when you’re having this much fun.

MetCon:

Rowing/ Thruster Form & Technique
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AMRAP in 5:00 of:
15 Ab Mat Sit Ups
Row 250 M
Rest 2:30
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AMRAP in 5:00 of:
15 Atomic Sit Ups
25 Barbell Thrusters (45/35#)
Rest 2:30
+
AMRAP in 5:00 of:
15 Half Moons (25/15#) (each side = 1 rep)
2.5 Laps Bear Crawl

Strength & Power:

This week starts a new S&P cycle.  As with the last few cycles, this one is based on a three day a week program.  The focus this time around will be skewed a little more towards the Olympic lifts.  Use current 1RM numbers, a close approximation, or ask your coach when calculating loads.

Hang Power Snatch: 3×50%, 3×60%, 3×65%, 2×70%, 2×70%
Behind the neck Push Jerk: 3×50%, 3×60%, 3×65%, 2×70%, 2×70%
Snatch Deadlift: 3×100%, 3×100%, 3×105%, 3×105% (% is of Snatch 1RM)
Hip/Back Extension: 2×7

Posted in Arlington Heights WOD, Axis WOD, WOD.