in alignment

WOD: Monday, 5 May 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Oly specific stretching

before class:


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:

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)

Scale 1:

Goblet Squats AHAP

30 sec Row AHAP


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



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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