WOD STRENGTH-SPEED: Monday September 12th 2011

12 Sep

We are going into week three of four in the strength-speed phase. This week is the most important of all because we ramp the weight up to 95% of our 1 RM and get to see how much progress we have made.  

NOTE: if there is a + on the end ie- 1+ it means get at least 1 rep but this is your set to max out, so try to get as many as you can.

 Don’t understand the percentages for the weights? Click HERE

 COMPLEX 1

(3 rounds) Back Squat @ 75%/85%/95% x 5 reps/3 reps/ 1+ reps
High Box Distance Jumps x 5 reps

NOTE: don’t have a box? just try to jump as far as you can 

COMPLEX 2

(3 rounds) Push Press @ 75%/85%/95% x 5 reps/ 3reps/ 1+ reps
Lateral Hops x 30 reps

Whats a lateral hop? Click here 

MET-CON

Each round consists of:
(5 reps) Power Clean + (10 reps) Plyo Pushups

 ——Every min on the min for 10 min

How to do a Power Clean? Click here 

How to do a Plyo Pushup ? Click here (you don’t need the boxes) 


 

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