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WOD - Mi 28.07.21

THE REAL TESTING WEEK

This week is the last week from the 9 Week circle. We test your progressions from the strength cycles and the conditioning from the exact same wods from the first week of the cycle.

If you are not able to test the 1 rep maxes this week, be shure you are testing at least:

PRIORITY 1

26.07 Monday

1 RM Squat Snatch


27.07 Tuesday

1 RM Deadlift


29.07 Thursday

1 RM of complex from Rack: 1 Split Jerk + 3 Front Squat + 1 Squat Clean


PRIORITY 2

28.07 Wednesday

Single max rep strict HSPU

Single max rep strict Pull Up


PRIORITY 3

29.07 Thursday

1 rep max Turkish Get Up


30.07 Friday

1 rep max Bench Press



 

WORKOUT OF THE DAY


WARM UP

Every 1 min for 5 mins do:

Table Top (Hold), 20 secs

5 Pike Push-ups

1 Pull-up Negative GYMNASTIC TEST

A single set of Strict Pull-ups for max reps. GYMNASTIC TEST

A single set of Strict Hspus for max reps.

GYMNASTIC STRENGTH

Complete as many rounds as possible in 10 mins of:

max rep Strict Pull-ups

max rep Strict Handstand Push-ups

EMOM 10 Min Alternate between

1. Min Strict Pull Up

2. Min Strict HSPU For Quality

GYMNASTIC METCON

For time:

20 Alternating Dumbbell Snatches, 50/35 lbs

10 Burpee Over Dumbbells

3 Ring Dips

18 Alternating Dumbbell Snatches, 50/35 lbs

9 Burpee Over Dumbbells

3 Ring Dips

16 Alternating Dumbbell Snatches, 50/35 lbs

8 Burpee Over Dumbbells

3 Ring Dips

14 Alternating Dumbbell Snatches, 50/35 lbs

7 Burpee Over Dumbbells

3 Ring Dips

12 Alternating Dumbbell Snatches, 50/35 lbs

6 Burpee Over Dumbbells

3 Ring Dips

10 Alternating Dumbbell Snatches, 50/35 lbs

5 Burpee Over Dumbbells

3 Ring Dips

8 Alternating Dumbbell Snatches, 50/35 lbs

4 Burpee Over Dumbbells

3 Ring Dips

6 Alternating Dumbbell Snatches, 50/35 lbs

3 Burpee Over Dumbbells

3 Ring Dips

4 Alternating Dumbbell Snatches, 50/35 lbs

2 Burpee Over Dumbbells

3 Ring Dips

2 Alternating Dumbbell Snatches, 50/35 lbs

1 Burpee Over Dumbbell

3 Ring Dips

COOL DOWN


For quality:

Low Dragon Stretch, 2 mins

Shoulder Stretch, 2 mins

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