WOD: Monday, 5 May 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 Pull (above the knees) – Clean (above the knees) – Front Squat
5 x 2+2+2
3 rounds (buddy teams)
Front Squats AHAP
40m band resisted run
Between rounds: rest AT LEAST 3 times as long as you needed to complete your round (if it took you 50 sec, you rest 2:30 or longer)
Goblet Squats AHAP
30 sec Row AHAP
-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
Weight should be chosen so you can complete the 8 FS without putting the weight down. Use a rack to pick bar up, drop bar after 8 reps (hint: dont drop the KB after last rep if Scaling) and immediately start your banded run. Its critical to keep the interruption between FS and run as short as possible.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
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