WOD: Friday, 16 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 (Power position)
200m Sandbag Carry 120/90#
6 Push Press 60/40 kg
2 legless Rope Climbs
Sandbag Carry 80/60#
Push Press 40/30 kg
8 Chest 2 Bar Pull Ups
Sandbag Carry AHAP
Push Press AHAP
8 Pull Ups (or Jumping Pull Ups)
-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
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!
0600 – WOD
0915 – WOD
1800 – WOD
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