WOD: Thursday, 15 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.
Snatch Pull (Above knee)+ Power Snatch (AK)
Row 20 cal
20 Wall Balls 20/14#
40m Barrel Carry AHAP
Wall Balls 14/10#
Goblet Squat & Press AHAP
40m Barrel Pull 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
Barrel Carry: Carry the heaviest barrel you can… any way you want, as long as no part of the barrel is touching the ground.
Barrel Pull: Pull the barrel, walking backwards, bottom edge of barrel is sliding on the ground.
Athletes can start at different exercises in order to have enough spots on the rowers.
0600 – WOD
0915 – WOD
1700 – Weightlifting Club
1800 – WOD
1900 – WOD
1800-2030 – Open Gym
Don’t forget to sign up for your classes!
Questions about Class Registration / Sign up? Please Click Here