push jer

02 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

With a partner, complete 8 rounds (4 each) of:
500m Row
21 Kettlebell swings (24/16 kg)
12 Burpees

* Alternate complete rounds
* Lots of rest, so push hard on each round!


Specialist Sundays

Weightlifting

A) Tall clean: 5 x 3

B) Push jerk: 5 x 3

C) Clean pulls: 4 x 3 @ 90%


Barbelles Lifting Class

A) Snatch Grip RDL
4 x 6 @ 90-100% of Snatch

B) Accessory: Posterior Chain Strength Development
B1) Medball Hamstring Curls 3 x 6-8
B2) Banded Heels Elevated Glute Bridge 3 x 20

C) Accessory: Gymnastics Strength Development
C1) T Bar Rows 3 x 10
C2) Push Ups 3 x 10
C3) Bicep Curls 3 x 12-15

13 Mar 2018 – WOD

WORKOUT OF THE DAY

A) Aerobic Threshold Test
5 x 3 minutes on : 3 minutes off
12 Deadlifts
9 Hang power cleans
6 Push jerks
35 Double unders
Max calories in the remaining time

Rx = 70/45kg & Assault bike
S1 = 50/35kg & Row
S2 = 35/20kg & Row
Inconsistent (or no) double unders? = Sub for 35 plate hops to 10kg plate

Re-test from 21st November
* Use the same scaling as last time

Engine Work

A) Run
8 x 400m
*1 minute rest between efforts