strike labs

Category: Blog

  • WOD – 27 Sep 16

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    2 Series of 4 sets All-out efforts of Russian KB Swing for 60 secs (pick a weight you can swing for the whole 60secs but not much more, I’m starting at 2 pood). Rest 3-5 minutes between sets with 15-20 minutes between series.

  • WOD – 26 Sep 16

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    A. Front Squat, Bench-press, Deadlift.  Work up in singles to a heavy lift.  Try to finish with 90% 1RM.  You may try for a PR if you are feeling good. B. Select KB you can perfectly and powerfully swing for 15-20 reps (I’m doing 2 pood).  Do maximally powerful sets of 8 reps on the…

  • WOD – 23 Sep 16

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    80% x 5/3 (reps/sets) Apply the cycle listed to the following exercises: -Front Squat -Bench Press – Hammer Row Rest for 5 minutes between sets.  Do not tri-set or superset.

  • WOD – 22 Sep 16

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    A. Gymnastics: ~10 a very easy practice, pick a couple of things to work on. B. Front Squat, Bench Press, Deadlift. Light Lifts Practice: Do 5-10 perfect singles with ~ 70% 1RM in the lifts you will be maxing next week. C. Max Power Endurance: This is a light day.  Do 75% of Monday’s sets.,…

  • WOD – 21 Sep 16

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    Bar muscle-ups, Pistols, Sit-ups 30-45 min easy practice high-rep exercises. – Do not exceed 50% of your max reps – Do not exceed mild local fatigue in the end of a set – Must pass talk test before next set

  • WOD – 20 Sep 16

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    2 Series of 3 sets Rowing Sprint, max strokes in 45 secs (set damper around 4-6). Rest 3-5 minutes between sets.

  • WOD – 19 Sep 16

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    A. Overhead squat, Muscle clean, Barbell military press.  Work up in singles to a heavy lift.  Try to finish with 90% 1RM.  You may try for a PR if you are feeling good. B. Select KB you can perfectly and powerfully swing for 15-20 reps (I’m doing 2 pood).  Do maximally powerful sets of 5…

  • WOD – 16 Sep 16

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    70% x 5/3 (reps/sets) Apply the cycle listed to the following exercises: -Front Squat -Bench Press – Hammer Row Rest for 5 minutes between sets.  Do not tri-set or superset.

  • WOD – 15 Sep 16

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    strikelabs
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    A. Gymnastics: ~10 a very easy practice, pick a couple of things to work on. B. Overhead squat, Muscle clean, Barbell military press. Light Lifts Practice: Do 5-10 perfect singles with ~ 70% 1RM in the lifts you will be maxing next week. C. Max Power Endurance: This is a light day.  Do 75% of…

  • WOD – 14 Sep 16

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    Kipping Pull-ups, Handstand pushups, Toes-to-bar 30-45 min easy practice high-rep exercises. – Do not exceed 50% of your max reps – Do not exceed mild local fatigue in the end of a set – Must pass talk test before next set