WOD: Monday, 12 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)
Supine (Pedestal ) Run
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
If an exercise is too advanced, stick with last weeks easier version.
6 x 5
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
2 Long & 2 Short Circuits
2 Long & 2 Short Circuits of Cleans instead of Snatches
-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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