from the inside

WOD: Friday, 9 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 (from above the knee) 3 x 3

Back Squat 3 x 8



6 rounds of

5 Curtis P @ 40/30kg
4 KB Ground to Overhead 24/16kg

10m Waiter Walk w/KB
4 KB Ground to Overhead 24/16kg

10m Waiter Walk w/KB


Scale 1:

Curtis P @ 30/20kg

KB 16/12 kg


Scale 2:

Curtis P @ 20/15kg
KB Ground to Shoulder 12/8 kg

10m Rack Walk


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


Curtis P – Power Clean, left Lunge, right Lunge, Push Press. First GtOH & Waiter Walk is left, second is right. On the Rack Walk the KB can be supported with the other hand.



0600 – WOD

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