WOD: Tuesday, 17 June 2014
Foam Rolling & Basic 4 Stretching
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)
Bridge & V-Up
(10-20 reps each)
If an exercise is too advanced, stick with last weeks easier version.
Cook Bridge, 10 L&R
Clean Pull + Power Clean 5×2+2 @ 70-75%
Front Squat 4×5 @70-75%
10 alternate KB Dead Snatches @ 24/16 kg
30 Double Unders
KB 16/12 kg
15 DU attempts
KB alt. Dead Clean AHAP
15 Slow High Singles
Each Clean Pull and each Power Clean starts from a good setup position and from the ground. So its not a double, its two singles (1&1 Clean Pull + 1&1 Power Clean).
Weight is 70-75% of 1 RM (PC + FS) Beginners who have not done the first part of the Oly cycle will start all lifts above the knee and use less %.
Use the same good technique for your KB Snatches (or Cleans) from the ground that you just did in the Strength/Skill part. Dont get sloppy just because its for time!
0600 – WOD
0915 – WOD
1700 – WOD
1830 – Movement
1530-2030 – Open Gym
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