2019-04-15

ORANGEWOD

15-Apr-19

LOG YOUR Results

Context

Benchmark

Energy System

Volume – Lactic

TODAY'S RESULTS

STRENGTH

FITNESS

PERFORMANCE

Olympic Lifting Workshop
Zaterdag 11 Mei. Max 12 plaatsen. Kom je ook?
https://linktr.ee/cfh

TODAY'S RESULTS

STRENGTH

FITNESS

PERFORMANCE

Strength Section

Strength

8-12 min EMOM Alternate exercises
4+4 Strict DB Press
6 Body Row

Performance

8-12 min EMOM Alternate exercises
6 Push Press
6 Body Row

Competition

8-12 min EMOM
2+2 Jerk First half (light)
1+1 Jerk Last half (heavy)
Build-up weight slowly to 90%

Metcon Fitness

Jackie
For time:
Row, 800 m
40 Thrusters, 15/10kg
30 Jumping Pull-ups

Metcon performance

Jackie
For time:
Row, 1000 m
50 Thrusters, 20/15kg
30 Pull-ups

Skills & Notes

Focus exercises this week: Weighted Lunges & Rope Climbs

Cool Down

3 Rounds
30 sec Hanging
30 sec Couch Stretch R
30 sec Couch Stretch L

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar