MetCon WOD / Strength & Power WOD / Elite Training Camp 05.14.12


Flex Hang (Pull Up Progression Week 2)

–          Must complete criteria from week 1 (3×30 sec to move on)
–          If (A.) has not been completed, continue work on (A.)
–          For part (B.) Chin is over bar
–          Can use any grip
–          Can use assistance to get into chin over bar position
–          3 Sets (rest 90 sec. between)
–          Goal is to hold Bodyweight for 10-20 sec at this position (if you cannot support yourself, use partner/band support, working up to BW)

Overhead Squat Form and Technique
*Max rounds in 3:00 of:
20 Stick Jumps (20/16)
10 P
ush Ups (Hand Release)
5 OHS (95/65)
Rest 2:00 min.  Repeat for a total of 4 cycles.

*Compare to 12/05/12

Athletes breezing through Sunday morning's Team Workout.

Strength & Power:

Flex Hang (Pull Up Progression Week 2) (See Above)
Back Squat
All sets done @ 80-85% 1RM (Rest2:00-3:00between sets)
5 x 10 V-Ups (Focus on perfect form)

Elite Training Camp:

Clean Progressions
Push/Split Jerk

 Rafael Nadal: my pre-game rituals sharpen my senses before I go into battle

Posted in Arlington Heights WOD, Axis WOD, WOD.