Strength & Power WOD / MetCon WOD / Elite Training Camp 05.29.12

Strength & Power:

Deadlift
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 050812 (first week of strength cycle)
+
As many 1-5 hang squat clean ladders as possible in 5:00 min. (135/95)
(1-5 means, 1-2-3-4-5.  You must put weight down after required number.  Meaning you perform 1 rep, bar goes to ground, perform 2 reps from hang, then bar goes to ground, until you achieve 5 from the hang.  Then start back at 1 rep.  You cannot drop the weight from the hang for a given rep scheme or that attempt at the rep scheme does not count.)

One big happy family.

MetCon:

Hang Clean Form & Technique Work
+
Work up to heavy single Hang Clean with flawless form
+
3 Rounds for Time:
10 Dead Lift – 115% BWT
25 box jumps – (24/20)
(rules for box jump – jump up, hips to full ext @ top, STEP DOWN, repeat, you CANNOT jump up and jump off – we will test this again with jump up/jump down over time and compare)

Elite Training Camp:

Deadlift
Rowing
Push Up

TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL

 

Posted in Arlington Heights WOD, Axis WOD, WOD.