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WOD: Wednesday, 30 April 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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Oly specific stretching

Banded Ankle

Banded or PVC Pass Throughs

PVC Rotations

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Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

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Pillar I

V-Up

Pedestal Bridges

Seal Rolls

Side Pedestal Run

Alternate Leg Lifts: Prone/forearm

(10-20 each)

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If an exercise is too advanced, stick with last weeks easier version.

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Oly Skill:

Clean Grip Deadlift 5 x 4

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Rx WOD:

9-7-5

Clean 70/50 kg

Chest 2 Bar Pull Ups

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Scale 1:

Clean 40/30 kg

Pull Ups

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Scale 1:

Hang Power Clean AHAP kg

Ring Rows

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Coaches Note:

Oly Skill:

-Weights need to stay around a 60-65% range even for the back squats and OHS.  The whole point of this phase is to work on TECHNIQUE and get the body used to lifting!!!

-Every week athletes need to try and make small increases but stay in the 60-65% range

-Workouts specify Power, so if it says Clean or Snatch without Power in front of the word that means work on the full Clean or Snatch

-rest should only be about 60-90 seconds in between sets.  ITS NOT A RACE!!!

-warmups need to include mobility for these exercises ankle, hip and shoulder mobility need to be focused on daily

-Weight is not important right now!  Athletes need to learn to be explosive before they put weight on the bar.  Proper technique helps with the explosion…

-These workouts should only take 15min, at most 20 after demonstrations

WOD:

Only use a weight that you can lift without technical failure! We have been working on technique long enough now, so dont screw your progress up just because its “for time”. Fast only counts when you are fast with good form.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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