WOD: Friday, 2 May 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Oly specific stretching

Banded Ankle

Banded or PVC Pass Throughs

PVC Rotations


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)


Pillar I


Pedestal Bridges

Seal Rolls

Side Pedestal Run

Alternate Leg Lifts: Prone/forearm

(10-20 each)


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


Oly Skill:

Snatch (from Power Position) 3 x 3

Back Squat 3 x 8




20 KB Clean & Jerk 24/16 kg

10 Slam Balls 9/6 kg


Scale 1:

KB Clean & Jerk 16/12 kg

Slam Balls 6/3 kg


Scale 2:

KB Clean & Jerk 12/8 kg

Slam Balls 6/3 kg (Pick Up)


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


Slam Balls have to be caught on the rebound to count as good reps except for S2 where they can be picked up from the ground.



0600 – WOD

0915 – WOD

1800 – WOD

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