27/10/2020

STRENGTH/SKILL

Power Clean Technique
5 Sets:
2 Muscle Cleans
1 Pausing High Hang Power Clean
1 Pausing Hang Power Clean
1 Pausing Low-Hang Power Clean
All Pauses are for 1-2 seconds in the catch position

weight should be between 35%-55% of your 1RPM (Power) Clean

WOD:
For Time:
21-15-9
Power Cleans (60/40)
Bar-Facing Burpees 

directly into :
800 m Run (if the weather is fine) or 1k Row/Ski or 50/35 Cal Echo Bike

28/10/2020

SKILL:

in a 10 minute time window practice:
200 m row/ski or 12/9 cal Echo Bike (moderate pace)
7,5 m HS Walk or practice for 1 min

WOD:
AMRAP 15
60 Double under (120 SU)
30/21 Cal Row/Ski or 20/15 Cal Echo Bike
9 Deadlifts (110/75)

29/10/2020

Mobility:
take 20 minutes to mobilize:
Wrists
Shoulders/Scapula
Hips/Quads

Recovery WOD:

5 Rounds:
1 minute Bike/Ski/row (moderate pace)
1 minute Reverse lunges
1 Minute Plank (Plank Variations)
1 Minute Kettlebell Swings (pick a weight you can move unbroken)
1 Minute Rest

30/10/2020

Strength:

OTM x 10
1 Power Clean & Jerk
sets should be between 65%-85%

WOD:

60/40 Cal Row/Ski or 45/30 cal Bike
30 Burpees
20 Clean&Jerks (70/45)

FUNDAY WITH THE CZECH BEAST JARO;-)