squat

WOD: Friday, 2 May 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:

Snatch (from Power Position) 3 x 3

Back Squat 3 x 8

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Rx WOD:

AMRAP 10

20 KB Clean & Jerk 24/16 kg

10 Slam Balls 9/6 kg

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Scale 1:

KB Clean & Jerk 16/12 kg

Slam Balls 6/3 kg

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Scale 2:

KB Clean & Jerk 12/8 kg

Slam Balls 6/3 kg (Pick Up)

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Coaches Note:

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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
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WOD:

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.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

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