Strength & Power WOD / MetCon WOD / Elite Training Camp 05.08.12

Strength & Power:

Deadlift

5-5-5-5-5-5

All sets done @ 70-80% 1RM (Rest2:00-3:00between sets)

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1 set of 15-20 reps (touch and go)

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Every :30 sec. for 5:00min perform 1 Power Snatch (use 70-75% of 1RM)

MetCon:

Susan swinging through a 20 min. AMRAP during yesterday's MetCon Class.

Deadlift/Rowing Form & Technique Work

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*4 Rounds for Total Time:

5 Deadlifts (225/155) (Touch & Go)

Rest 60 sec.

10 Box Jumps (24/20)

Rest 60 sec.

Row Sprint (150M/100M)

Rest 60 sec.

20 Switch Lunges aka Jumping Lunges (10 on each leg)

Rest 60 sec.

*All movements should take between 20-30 sec. to complete.  That will require each Athlete to exert maximal intensity for that 20-30 sec.  Each athlete should scale the workout accordingly.

Elite Training Camp:

Clean Progressions

Push/Split Jerk

 

Training With Pain, It’s Such A Happy Thing

 

Posted in Arlington Heights WOD, Axis WOD, WOD.