mistakes are forgiveable

WOD: Friday, 16 May 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

Oly specific stretching

before class:

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Banded Ankle

Banded or PVC Pass Throughs

PVC Rotations

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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)

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Pillar I

Supine (Pedestal ) Run

Pelvic Tilts

Seal Rolls

Bridge & V-Up

Side Pedestal Run

(10-20 reps each)

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Alternate Leg Lifts: Prone/forearm

Alternate Leg Lifts: Supine/forearm

Alternate Leg Lifts: Sides/forearm

(10-12 each)

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

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Oly Skill:

Snatch (Power position)

3×3

Back Squat

3×8

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Rx WOD:

3 rounds

200m Sandbag Carry 120/90#

6 Push Press 60/40 kg

2 legless Rope Climbs

.

Scale 1:

Sandbag Carry 80/60#

Push Press 40/30 kg

 8 Chest 2 Bar Pull Ups

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Scale 2:

Sandbag Carry AHAP

Push Press AHAP

 8 Pull Ups (or Jumping Pull Ups)

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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

WOD:

Sandbag Carry includes going up and down the steps all the way into the gym on every round! You can use more than 1 Sandbag to make up the total weight ie 120# could be done carrying 2×60# sandbags every time.

Rope Climb/Pull Ups – it should be DIFFICULT, so chose a difficult scaling option.

Push Press: do NOT DROP the bar unless you miss the lift!

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

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