WOD for Monday, Jul 17, 2017

Mobility clean & jerk

LOWER BODY
Hip capsule stretch 2' cada lado
Banded wall squat 2-4'
Banded single leg flexion

UPPER BODY
T spine mob 2'
Banded triceps 2' cada lado
Banded overhead distraction

Clean and jerk 1RM

Clean & jerk. Find your 1 rep max of the day.

Grace

30 reps:

  • 135/95lb or 60/42kg clean & jerk

Test run: vVo2max

Max distance en 6'.

Con esta distancia podremos calcular la velocidad aeróbica máxima (vvo2max o vam). Con la vvo2max podremos calcular la tabla de ritmos tanto para el trabajo interválico como para el trabajo continuo:

Ejemplo 1500 metros recorridos / vVo2max = 15km/h
70% = 11,25 km/h = 5'21" km –> ritmo maratón
80% = 12.00 km/h = 5'00" km –> ritmo maratón
90% = 13.5 km/h = 4,26" km –> ritmo 10k
100% = 15 km/h = 4,00" km –> ritmo 5k
110% = 16,5 km/h = 3,37" –> ritmo milla
120% = 18 km/h = 3,20" = ritmo 1000
130% = 19,5 km/h = 3,05" = ritmo 400

Muscle ups unbroken

3 intentos para encontrar los max MU unbroken

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