MetCon WOD / Strength & Power WOD / Elite Training Camp 06.11.12


Pull Up Progression (add on to partner pull-ups):

Continue with what level of pull-up progression you are currently at

*This is an add on if you are at the partner tempo pull-ups
-work to a 30 sec negative with 8lb. (2 sets, rest 2 min between)
-continue with partner assisted (2 sets x 4 reps @ 3011, rest 2 min)
Overhead Squat/TTB Form & Technique Work
For Total Reps Each Exercise:

2:00 AMRAP OHS (from floor) – (95/65) (Scale to achieve depth)
Rest 2:00
2:00 AMRAP Double Unders (work on Double Unders)
Rest 2:00
Rest 2:00
2:00 AMRAP Double Unders
Rest 2:00
2:00 AMRAP OHS (from floor) – (95/65)

Look who made a special appearance on Saturday morning.

Strength & Power:

Pull Up Progression (See Above)

Back Squat
3-3-3-3 (90% of 1RM) (Rest 3-4 Min. between)
Toes To Bar – 6-10 Reps x 4 sets (can be done between sets) (Scale as needed)

Elite Training Camp:

Clean Progressions
Push/Split Jerk

Fitness trainer gains and loses 70 pounds in 1 year — on purpose


Posted in Arlington Heights WOD, Axis WOD, WOD.