WOD: Wednesday, 30 April 2014
Foam Rolling & Basic 4 Stretching
Oly specific stretching
Banded or PVC Pass Throughs
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
Side Pedestal Run
Alternate Leg Lifts: Prone/forearm
If an exercise is too advanced, stick with last weeks easier version.
Clean Grip Deadlift 5 x 4
Clean 70/50 kg
Chest 2 Bar Pull Ups
Clean 40/30 kg
Hang Power Clean AHAP kg
-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
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.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
Don’t forget to sign up for your classes!
Questions about Class Registration / Sign up? Please Click Here