Our new six week strength and skill cycle starts this week. The coaching team sat down on Friday and together we came up with a plan which is going to best suit our members.
For olympic lifting: Right now the majority of members are now great at pulling under the bar so our focus points are the bar path in your 1st and second pull. So please come to Fridays and Sundays to focus on these skills.
We are continuing our development on leg strength and will be hitting heavy lunges on Mondays and squats on Thursdays.
Deadlifts are going to be a focus point for the next 12 weeks, but please stick too the percentages prescribed by the coaches & the deload weeks as it will gradually build to a new 1 rm for you all & 12 weeks is a long time.
Skills wise we are working on free standing handstands & Muscle ups.
Supine row 4 sets x max,
Back rack Lunges 5 x 12 climbing,
WOD 14 mins
6 pull ups
6 power snatch
RX 40/25, RX+50/30kg
Deadlifts Every 2 mins
• 5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)
Every 90 seconds
in pairs Floor Pressing 5 x 10 climbing from bar
WOD 5 rounds for time
5 x Squat Clean & press
25 double unders
50/30kg RX+ 60/35kg