noviembre - 2016 2/2

Elite Class

Skill Work 15-20min HSW/HSH Practice Conditioning 4 Sets Cada 2:30 min. Correr 400m 4 sets Correr 900m Rest. 1:30 min. Pongan sus...

STRENGTH Front Squat 1x3 @ 78% 1x1 @ 83% 1x3 @ 78% 1x1 @ 85% 1x3 @ 78% 1x1 @ 87% WEIGHT LIFTING Clean 1x3 @ 60% 1x3 @ 70% 1x3 @ 75% 2x2 @...

STRENGTH Deadlift 1x5 70% 1x4 75% 1x3 85% 1x2 95% 1x3 85% 1x4 75% 1x5 70% Behind the Neck Press 6 X 4 Encontrar un 4RM STRENGTH...

STRENGTH Back Squat 1x5 @ 78% 1x1 @ 83% 1x5 @ 78% 1x1 @ 86% 1x5 @ 78% 1x1 @ 89% WEIGHT LIFTING Snatch 1x3 @ 60% 1x3 @ 70% 3x3 @ 75% *3...

STRENGTH Back Squat 1x4 @ 75% 1x1 @ 83% 1x4 @ 78% 1x1 @ 85% WEIGHT LIFTING Snatch 1x2 @ 60% 1x2 @ 70% 1x2 @ 85% 1x2 @ 90% 1x1 @ Heavy...

STRENGTH Over Head Squat 1x5 @ 70% 1x4 @ 80% 1x3 @ 90% 1x2 @ 100% 1x3 @ 90% 1x4 @ 80% 1x5 @ 70% WEIGHT LIFTING Push Jerk 5x3 Find 3RM...

STRENGTH Front Squat 1x3 @ 75% 1x1 @ 85% 1x3 @ 80% 1x1 @ 90% WEIGHT LIFTING Clean & Jerk 1x3 @ 60% 1x3 @ 70% 3x3 @ 75% Clean Pulls 4x5 @...

STRENGTH Push Press 5x6 Encontrar un 6RM Behind the Neck Press 5 X 5 Encontrar un 5RM STRENGTH CONDITIONING (Partner WOD) 0min-5min...

STRENGTH Back Squat 15min Encontrar un 3RM Front Squat 4X7 @ 70% WEIGHT LIFTING Power Snatch 5x3 @ 75% STRENGTH CONDITIONING 5 ROUNDS *...