MetCon WOD / Strength & Power WOD / Elite Training Camp 05.30.12

MetCon:

Week 4 Pull Up Progression
New Progression (Only perform if you did previous 3 weeks RX’ed, otherwise work on current position in progression.)
Partner Pull Ups
-Have completed smooth 30 sec negative with own body weight
-Tempo Pull Ups at 3011 (3 sec negative controlled, no pause at bottom, 1 sec on way up,   
1 sec pause at top)
-Strict Dead Hangs
-Can have very limited partner assistance
-3 sets of 6 reps
-Rest 2 min between
+
For Time:

Tuesday nights class working on PVC drills.

400 M Run
3 Rounds of:
10 Atomic Sit Ups
10 Shoulder Press (95/65) (From Ground)
800 M Run
3 Rounds of:
10 Atomic Sit Ups
10 Shoulder Press (95/65) (From Ground)
400 M Run

Strength & Power:

Week 4 Pull Up Progression (See Above)
+
Shoulder Press
5-5-5-5-5
All sets done @ 70-80% 1RM (Rest 2:00-3:00 between sets)
*Add 5% more weight from what was used on 050912
+
12-9-6 (Choose weight where you get at least12 on first set and no more than 20, rest 60 sec between)
+
Tabata Atomic Sit Ups (:20 on/:10 off) (4:00Min Total)

Elite Training Camp:

Clean Progressions
Push/Split Jerk

My Paleo Challenge Is 60 Days Young

 

Posted in Arlington Heights WOD, Axis WOD, WOD.