everyones battle

WOD: Monday, 12 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

Supine (Pedestal ) Run

Pelvic Tilts

Seal Rolls

Bridge & V-Up

Side Pedestal Run

(10-20 reps each)


Alternate Leg Lifts: Prone/forearm

Alternate Leg Lifts: Supine/forearm

Alternate Leg Lifts: Sides/forearm

(10-12 each)


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


Oly Skill:

Overhead Squat

6 x 5




For time

Snatch Circuit (4 Rounds Long+4 Rounds Short)



8 Snatch R

8 Snatch L

16 Alternating Dead Snatch



4 Snatch R

4 Snatch L

8 Alternating Dead Snatch


Scale 1:

2 Long & 2 Short Circuits


Scale 2:

2 Long & 2 Short Circuits of Cleans instead of Snatches


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: use a medium KB…thats whatever YOU feel is medium weight for your current performance level. This will be a total of 192 Snatches! Example: I can just barely Snatch a 24kg KB (obviously that is HEAVY for me), so I would use a 16kg for this Circuit.

Jeff Martone projects a time for 4 Long Circuits of 5:20 and a time for the 4 Short Circuits of 3:00. You should be able to move the KB fairly easy…efficiency of movement and not stopping is what gives you a good time…not pulling harder on the KB.

Perform the 4 Long Circuits first, then immediately continue with the 4 Short Circuits.

A Dead Snatch is a Snatch that starts/ends with the KB on the ground, a regular Snatch goes from lockout into the Swing and back up.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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