WOD for Saturday, Aug 12, 2017

Catalyst warm up

15 wrist circles
15 Elbow circles
15 seal swings
15 over & backs
15 freestyle bounce
15 arm circles
15 trunk rotations
15 hip circles
15 bow & bend
15 knee circles
15 leg swings
30" * 3 ankle squat stretch
30" * 3 russian baby maker

CLEAN & JERK

  • 10' Técnica de jerk
  • Clean & jerk 3* (4*2@80% / r30-45") / 3' rest
  • Clean pull 5*4@95%
  • Clean segment deadlift 3*3 by feel

BACK SQUAT

6*6 @ 80%, as fast as possible.

Nasty Girls

3 rounds for time:
* 50 squats
* 7 muscle-ups
* 10 hang power cleans 135 lb / 60 kg

BILLAT 30:30

Realizar max series posibles de (30" @100%vvo2max : 30"@50%vvo2max).

Ejemplo:
Prueba 6' = Vvo2max = 1500m

Calcula la distancia de tus series:
Ritmo @ 100% = 1500 /12 = 125 metros.
Ritmo @ 50% = 125 / 2 = 62.5.

En este entrenamiento el atleta deberá recorrer 125m en 30" la mayor cantidad de veces posibles, recuperando 30" en los que se recorrerán 75m.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s